10 tips for a flat stomach

When you want to lose pounds, it's usually stubborn fat often located around the abdomen and it doesn't disappear overnight. But there are ways to firm up your stomach. Nutrition experts claim that people who do not accumulate fat on their hips and thighs have a lower risk of metabolic diseases than those who accumulate fat on their abdomen. Therefore, it is recommended that you try strategies that aim for a healthy lifestyle. What do they recommend? nutrition experts and we reveal it to you below.

1. Add a probiotic

Add probiotics to your diet. It's good bacteria that keeping the intestines healthy. Probiotics are extremely beneficial in keeping the immune system healthy, which can ultimately help reduce belly fat. One study even found that taking probiotics resulted in a small percentage reduction in belly fat.

2. Include prebiotics

Including prebiotic fiber in the diet is an easy way for the smooth functioning of the digestive system. Prebiotics, found in many types of fruits and vegetables, contain fiber and resistant starch that your body does not digest, so they pass through the digestive system and become food for the good bacteria (probiotics) in the gut.

3. Exercise with weights

Most people often think that cardio exercise is the best way to burn fat and boost metabolism, but lifting weights it actually burns more calories and can have a greater effect.

4. Reduce your alcohol consumption

If you really want to get rid of your belly, it's time to start give up alcohol. Unfortunately, alcohol contains empty calories and added sugar, depending on the type of drink. In addition, increased alcohol consumption can significantly increase the risk of fat accumulation around the waist.

5. Cut back on carbs

When trying to lose belly fat, you may want to cut back on your resources carbohydrates. Instead of evening pasta and pizza, treat yourself to vegetables, which are an excellent source for weight loss. Excess carbohydrates from a late dinner are stored as body fat.

6. Get more sleep

It's not all about calories, it's also about regulating hormones and the amount of sleep plays a big role in this. Not getting enough sleep can cause a spike in cortisol and also increase the hunger hormone, ghrelin, and decrease the satiety hormone, leptin. The energy-sparing and hunger-increasing combination leads to weight gain. You should aim for at least 7 to 9 hours of sleep.

7. Take time to relax

Stress increases cortisol levels, which can lead to weight gain and belly fat. People under stress they also reach for fast food, which often means eating more caloric food. Try to manage your stress levels through meditation, deep breathing, exercise and activities that bring you joy.

8. Reach for healthy snacks

Foods as they are blueberries, strawberries and cranberries, are full of antioxidants and fiber, which can help reduce insulin resistance while helping you eat fewer calories, which helps with weight management. Add them to yogurt, oatmeal, salad, or just eat them as a snack.

9. Avoid added sugar

The best option to truly say goodbye to excess belly fat is to cut back foods with added sugar, especially carbonated drinks. Eating foods and drinks with a lot of added sugars can lead to weight gain. This extra fructose can cause increased fat storage in the belly and liver, leading to insulin resistance and elevated blood sugar. Men should consume no more than 36 grams, or 9 teaspoons, of added sugar per day, and women should consume no more than 25 grams, or about 6 teaspoons, per day.

10. Eat soluble fiber

Eating foods rich in soluble fiber—such as fruits, vegetables, whole grains, oats, and legumes—has been shown to help reduce belly fat. Soluble fiber dissolve in water to form a gel that slowly passes through the digestive tract to keep you full and regulate cholesterol and blood sugar. Foods you most likely have in your kitchen that are excellent sources of soluble fiber are beans, oats and oat bran, barley, citrus fruits, apples, berries.