You're not the only one who wants to tighten your stomach.A study shows that diet and exercise can help reduce stomach fat, while either dieting or exercising can reduce it.The best way to reduce abdominal fat is to fat around your organs at roughly the same rate.Diet and exercise are part of the fat under the skin routine.The body draws on fat throughout the body when it burns calories and you can't target your stomach fat.Diet, exercise, and lifestyle changes can help you achieve your tight stomach goal.
Step 1: Take the number of calories you need to lose weight and figure it out.
Depending on your weight, activity level, and metabolism, everyone's needs for calories are different.If you want to lose weight, you need to eat less calories.To figure out what you need to lose weight, subtract 250 to 500 calories per day.To see how many calories you need to sustain your weight, you can calculate it by dividing your body weight by 16.If you have a moderate level of activity, divide by 18 to get a high level.If you are of normal weight, your numbers are 14, 16, and 18 for low, moderate, and high activity levels, while if you're overweight, they are 11, 14, and 16.Every week, low activity is engaging in little to no physical activity.Moderate activity is 30 to 60 minutes of aerobic activity three times a week, while high is at least an hour or more.
Step 2: Don't eat sugar.
Sugar and drinks can put on weight in your belly area.You might think fruit juice is a good idea.It's as sweet as some sodas, and you don't get the good fiber you get from whole fruit.Try a piece of fruit.
Step 3: Start with vegetables.
The healthiest part of your meal is the vegetables on your plate.If you start with them, there will be less room for other options that aren't as good for you.The fiber in vegetables fills you up.
Step 4: Eat more plants.
It's easier to cut calories if you focus on plant-based foods, such as vegetables, fruits, and whole grains.Plant-based foods fill you up with less fat and calories than other foods.
Step 5: Know how much meat is in it.
If you do eat meat, limit your portion to 3 ounces, which is about the size of a deck of cards.Lean meats include chicken breast and fish.
Step 6: Low-fat dairy is a good choice.
Don't eat dairy with low-fat options.For instance, choose skim milk over whole, low-fat yogurt.
Step 7: Take care of your whole body.
It's better to do exercises that work your whole body than it is to focus on your abdominals.These exercises help you lose weight all over your body, which in turn takes fat off your belly.They strengthen your stomach muscles.Try swimming, running, or walking for an exercise that works your whole body.
Step 8: Find a team sport.
There are adult community leagues for sports.There is a baseball or soccer team in your workplace.When you're having fun, joining a team gets you active.
Step 9: Abdominal work should be included in a larger routine.
It's not going to flatten your stomach on its own if you do crunches and sit-ups.Exercise draws fat from your whole body because it increases muscle in the areas you work.If you want to flatten your stomach, you need to do more than just crunches and sit-ups.If you want to lose belly fat, it's best to stick with aerobic exercise.150 minutes of aerobic exercise a week is what you should be getting.You can add 10 to 20 minutes to your routine if you want to do abdominal work.
Step 10: It is a good idea to exercise your boredom away.
When you're bored, you may eat.Go on a walk instead of reaching for a snack.It is possible to cut down on the fat in your body by exercising.
Step 11: It's a good idea to learn to fidget.
Your mother may have always told you not to do that, but it can be beneficial to your health.It does help you burn calories, even though it's not considered exercise.
Step 12: You should be active in the day.
Even if you have a desk job, you can still be more active.You can park farther away at the store or take the stairs instead of the elevator.You can take a walk at lunch.You can ask your boss if you can convert to a standing desk, which will allow you to move around more.
Step 13: You can try a girdle.
If you want to make your stomach look flatter, you can use clothing like a girdle.In the long term, girdles don't flatten your stomach.It's possible to wear looser-fitting tops that fit around your belly.You should use your pants.If you wear pants with a high waist, they can help flatten your stomach.As well as simpler patterns, pick darker colors.It is possible to draw attention to your stomach if you are too outrageous.There are small polka dots or vertical stripes.
Step 14: Accept your body shape.
Everyone can have a flat stomach.Genetics affect the shape of your body.You can learn to love the body you have by learning to appreciate the things it does for you, such as keeping you alive, getting you to work, and enjoying the sunshine.