Do you want to have a flat stomach? Even small changes in everyday life can ensure a slim midsection.
Finally getting a flat stomach and a narrow waist is what many people dream of. Unfortunately, the middle of the body is particularly susceptible to fat storage. Regardless of whether you are preparing for the bathing season or just want to feel better in your own body: a flat stomach can achieve a lot. To get rid of belly fat, you don't necessarily have to follow a strict diet. Just getting used to simple everyday routines can make a big difference.
Five everyday routines to help you get rid of belly fat:
Have a high-protein breakfast:
Breakfast is the most important meal of the day, especially when it comes to your belly fat. Start your day with a protein-rich meal. Proteins not only help boost your metabolism, but also make you feel full. Low-fat quark is an excellent source of protein. With some fruit and nuts you can also absorb important fiber and keep your blood sugar level stable.
Listen to your stomach:
To lose belly fat, you should pay attention to your hunger. By the time you are “full”, it is usually too late. Stop eating exactly when you have had enough but could eat a little more. Also, take your time while eating and focus on chewing consciously. This means you can enjoy your meal more and feel full sooner. Watching TV while eating encourages you to eat faster and with less attention, leading to higher calorie intake.
Strength training:
You can lose weight not only through endurance sports. As a study in the journal
Obesity
found, building muscle is an important factor for a flat stomach. The reason: Calories are burned during strength training and, even when resting, muscles consume more energy than fatty tissue. Therefore, incorporate a few muscle-building exercises into your everyday life. You don't have to go to a gym to do this. You can also achieve results with simple exercises at home.
Lose weight while you sleep:
Healthy sleep is important. Sleeping less than seven hours per night can have long-term negative health effects. This is the result of a study by
JAMA Internal Medicine
. In addition, lack of sleep is a significant risk factor for weight gain. Too little sleep affects the feeling of hunger and the hormonal balance and thus disrupts the calorie balance.
More exercise:
It sounds obvious, but by making a few changes to your daily exercise routine you can reduce your belly fat. For example, take the stairs instead of the elevator. This seems like only a small change. But if you do it like this every day from now on, your energy consumption will automatically increase.
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Reduce belly fat: Patience is important
The best way to lose weight on your stomach is with a combination of a healthy diet, some strength training, good sleep and lots of exercise. What it also requires, however, is patience. Belly fat didn't come overnight and you won't lose it overnight. Sticking with it is important. Start incorporating these tips into your daily routine today and you'll be well on your way to a flat stomach.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.