A flat tummy not only looks beautiful but it is also healthier and it makes life easier. Here are 11 simple ways to help you get a slimmer tummy.
1. Cut CaloriesTo lose 0.5-1 kg per week you need to reduce your daily intake by 500-1000 calories. But do not be over enthusiastic and keep the process in check. Reducing calories too much can be harmful. It is common sense that we need calories too. Decrease in calories beyond the desired level can decrease your metabolism rate. This effect can be long term and will continue even if you revert back to the normal calorie consumption.
2. Eat More Fibre
Apart from other benefits, fibres are good for reducing fat too. Fibers slow down the process of passing of food through the digestive tract by absorbing large quantities of water. So it reduces the urge to eat. If the fiber is soluble then it has the additional advantage of reducing calories.
Some good sources of soluble fibre are oats, barley, rye, flaxseeds, avocados, banana, apple, carrots, potatoes, legumes, Brussels sprouts and blackberries.
If you are not into heavy workouts then you can go for simple cardio or aerobics to burn calories. It also helps to strengthen the midsection. 20-40 minutes of moderate to high intensity aerobic exercise daily can be very helpful in reducing waistline.
As far as other exercises are concerned, doing exercise standing is more helpful than sitting. Standing increases muscle activation by 7-25 % and is more helpful.
4. Walk at Least 30 Minutes Each Day
Walking is a good old remedy to reduce weight. Walk briskly for 30-40 minutes every day and it will help you get a slimmer waistline by burning fat around your belly.
5. Drink Water
Water temporarily increases metabolism. Drinking water before meals can also reduce your eating. Besides, water helps to maintain general health.
6. Reduce Swallowing of Gas and Air
Swallowing air and gases cause bloating in some people. Avoid aerated drinks because these drinks contain gases. Also chewing gums, drinking through a straw or talking while eating cause intake of air and gases. Therefore it is a good idea to drink from glasses, not talking while eating and avoiding carbonated drinks.
7. Reduce Your Stress Levels
Stress and anxiety often trigger the production of a stress hormone called cortisol that increases apetite. This in turn results in overeating. So try to reduce stress.
8. Less Carbohydrates, More Protein
Reducing carbohydrate is linked to significant decrease in waistline and weight in general. On the other hand protein plays a vital role in weight loss. The body burns more calories while digesting protein. High protein diets also reduce appetite. It results in less intake of food but the protein helps the body retain muscle mass.
However, excessive protein may cause harm to your body and therefore you should keep the protein intake reasonable. Your age, gender and lifestyle will determine how much protein you will need.
9. Sleep Well
Studies have shown that less than five hours of sleep in adults and less than ten hours of sleep in children can cause weight gain. Sleep deprived people are 55% more likely to suffer from obesity.
10. Drink Coffee or Green Tea
Unswetened coffee and green tea are known to be helpful in reducing weight and burning fat. While coffee increases the burning of calories by 3-11%, green tea and green tea extracts increase calorie burning by 4% and fat burning by 17%. Studies have shown that those who drink coffee and tea are less likely to accumulate belly fat than the ones who do not.
11. Control your Alcohol Intake
Alcohol is high on calories and is known to cause increase in waistlines. So control your alcohol intake. If you already have a big tummy try to reduce or skip alcohol.