Belly fat is one of the most difficult parts of the body to slim down making it a struggle for many people to achieve. Here are seven ways to flatten the belly by incorporating these small changes into a person's lifestyle.
1. Keep cardio going
Cardio is the way to go when trying to flatten the belly, Natural News reported. In fact, a study conducted by Duke University claimed that aerobic exercise is the most effective way to burn deep, visceral belly fat. Doing cardio exercises will also burn 67 percent more calories compared to strength or resistance training.
2. Drink more water
Drinking plain old tap water is the easiest way to stay hydrated. Good hydration keeps the entire body functioning at its best, which includes the body's metabolism, which can contribute to less belly fat.
3. Eat foods high in fiber, whole grains and probiotics
Foods rich in fiber, protein and probiotics are not only healthy but they can also help flatten the belly as well. Great sources of fiber include fresh fruits, vegetables, bran flakes and beans that can decrease belly fat by 4 percent for every 10 grams of fiber.
Whole grains reduce the production of insulin making it easier to lose belly fat. Dieters who ate more whole grains were able to shed twice as much abdominal fat than those who did not, according to a research from Pennsylvania State University.
Similarly, consuming foods that contain probiotics can help lessen belly bloat. Dairy products rich in probiotics such as yogurt are great sources since they contain live and active cultures.
4. Avoid sodium
Consuming too much salt can cause the body to retain more food and increase water weight. In addition, salt can cause excessive bloating to the midsection and gastrointestinal discomfort especially processed food with large amounts of seasoning.
5. Get enough sleep
Getting enough sleep will mean being less likely to overeat the next day since a lack of sleep can cause stress hormones and deep abdominal fat to rise, Fox News said. A six-year Canadian research reported that adults who had just five to six hours of sleep a night were 35 percent more likely to gain more than ten pounds.
