Losing abdominal fat is one of the common concerns in both men and women but more commonly in women. Apart from cosmetic reasons the fat in midsection is a call for various health problems.
Despite following strict diet and lifestyle modification, it can be a real challenge to lose stomach fat. But getting a flat stomach is not impossible. If you are struggling to lose belly fat then here are some healthy tips to have flat stomach.
Include foods rich in fiber
Fiber rich foods makes you feel full longer and this prevent eating unnecessary meals or snacks. Also, it supports digestive health, reduces bloating and keeps the stomach look flat.
Increase protein intake in your diet
Protein rich diet is essential for growth and repair of muscles and it also keeps the stomach full for a long duration.
Increase intake of mono saturated fatty acids
Mono saturated fatty acids are good fats. Foods that include god fats are avocado, nuts, sesame oil, peanut, etc.
Sitting jobs and restricted movement leads to fat deposits around the abdomen. Bringing small changes such as taking stairs, walking, can help you reduce fat from the abdomen.
Remove high calorie drinks
Eliminate sugary drinks as they are high in calories with no nutrient. You may try whole foods instead of fruit juices, avoid taking sugar and prefer water over other beverages. Water has zero calories and is the best drink to keep you slim and hydrated.
Breakfast is important
Breakfast is an important meal of a day and it is important to have a nutrient rich breakfast.
Alcohol can cause a sudden increase in stomach fat. People who drink too much of alcohol have excess fats around abdomen.
Get enough sleep
A sound sleep offers various health benefits. People with sleep disturbance tend to gain more weight when compared to people having a good sleep. A sleep deprived body increases the level of ghrelin hormone and lowers the level of leptin, this causes increase in hunger. It is recommended to sleep for 7-8 hours to manage weight and reduce abdominal fat.
Increase vitamin C intake
Vitamin C helps combat the effect of cortisol hormones. Cortisol is a stress hormone that causes accumulation of fats in the abdomen. Intake of daily dose of vitamin C helps burn fats.
Sipping green tea is a great way to burn belly fat. The catechin content in green tea speeds the fat loss process.
Cinnamon and honey
Cinnamon improves metabolism and prevents accumulation of fats around abdomen. One can add cinnamon in a cup of tea or mix it in warm honey water.
Increase the portion of green veggies
Green vegetables are rich in fiber, vitamin C, folic acid and low in calories. Vegetables such as spinach, cabbage, broccoli can help you get flat stomach.
Nuts and seeds
Nuts and seeds are high in anti-oxidants and this help repair damaged cell in the body and also has anti-inflammatory property.
There are various associated health risks with belly fat hence it is important to take measures to reduce abdominal fat. Apart from the healthy tips mentioned for flat stomach there are other measures that can benefit in loss of abdomen fat. If you are not able to reduce abdominal fats despite of putting lot of efforts then taking help from dietician can escalate the process in a smooth way.