Almost everybody out there has some advice for a flat belly, and it’s confusing. You have the motivation to lose weight, but you don’t know where to start.
To help you kickstart your flat belly journey, we have researched and compiled the best tips on the planet.
Two of the tips are how to make over your home and kitchen by replacing unhealthy food with belly-friendly food.
Go through them to find the best fitness hacks to help turn your belly into a six-pack.
Also, remember to follow the plan so that you don’t end up feeling overwhelmed.
1. Sleep in a Cold Room
Turning down the heat in winter can help reduce belly fat while asleep according to the journal, “Diabetes.”
Research was undertaken where participants slept in bedrooms for a few weeks. The bedrooms had varying temperatures: a balmy 81 degrees, cool 66 degrees, 75 degrees.
After one of the participants slept for four weeks at cool 66 degrees, he/she almost doubled his/her brown fat volume. Cold temp can help keep you warm and help your body burn that belly fat.
2. Curb Your Sweet Tooth
If you manage to keep candy out of sight, then you will be able to keep it out of your mouth. Reorganizing your favorite candies could help you save on sugar.
It’s advisable not to store chocolate candies in glass containers but opaque ones. Also, give healthy snacks the priority and more prominent space on the shelf.
According to research, people are more likely to reach out to small treats and overeat if they are from transparent packages.
3. Make Fruits and Veggies Accessible
Rather than candy and cookie jar, place a bowl of fresh fruits and a container of nuts on the kitchen counter. Also, add some chopped veggies in your fridge and some hummus for a quick snack anytime.
This way, there will be readily available, and you won’t have a reason to eat chips.
According to dieticians, you should always keep bananas, oranges, apples, and other fruits where you can see them. Veggies, on the other hand, should be put in front of the fridge.
4. Increase Your Load
If you can perform over five reps in an exercise, you should go for heavier weight.
As you increase your muscle and get stronger, you can increase your limit to challenge your body.
Concentrate more on your muscle groups like glutes, by lifting a heavier weight. This will help the belly burn fat faster than an ab exercise.
5. Add More Healthy Foods
According to Brian Wansink who is the director of Cornell Food and Brand Lab, you can estimate someone’s weight with the look of their kitchen counter.
After going through photos of 200 counters, he found that women with cookies weighed 34 pounds while those with soda weighed 26 pounds.
You would be surprised to find out that putting cereals on your counter could help shed those pounds.
What’s the agenda here? It’s to sweep all those empty calories from your counters and place healthy food.
6. Stop Eating Margarine
You are well aware that the light yellow color makes margarine look like butter from far, but it’s not natural. In fact, margarine is greyish like like ash without the additives, and you would lose your appetite after seeing that color.
Moreover, some brands increased the grease in the margarine by adding propylene glycol, something else you shouldn’t be eating.
According to research margarine will not only expand your waistline but it will also increase the risk of heart disease.
7. Don’t Eat Sugary Cereal Anymore
That tempting sweet sugar is havoc to the body. Taking too much sugar can result in obesity leading to heart disease or diabetes.
It’s really heartbreaking that most breakfast cereals are unhealthy and are packed with so much sugar in one bowl.
To make it worse, some food varieties like Fruity Pebbles and Frosted Flakes contain Butylated Hydroxyanisole (BHA) or Butylated Hydroxytoluene (BHT) which are banned in Japan, U.K., New Zealand and a bigger part of Europe because they are carcinogenic.
8. Switch off your Night Light
According to the American Journal of Epidemiology, exposure to light doesn’t just prevent you from having a great night’s sleep, but it can also cause weight gain.
A study that was performed showed that participants who slept in darkest rooms had 1 percent less chance of becoming obese compared to the ones who slept in the lightest rooms.
9. Avoid Electronics In Your Bedroom
Going to your room with your smartphone is wrong! You will start scrolling through Instagram, go on and on until you realize it is late in the night. You won’t get enough sleep, and you won’t be able to get rid of that fat.
Research was conducted recently on 500 subjects. The results indicated that failing to shut your eye for just 30 minutes can increase obesity risk by 17 percent.
10. Stop Using Jelly & Jam
You will have to add something else to your toasts instead of these sugary spreads if you want to drop some pounds and have a flatter belly. Every tablespoon of jam that you apply on your toast carries almost 10 grams of sugar, and to be sincere, that’s too much.
Instead, add fresh pieces of fruits like strawberry and banana with peanut butter to give your toasts a natural sweetness in order to prevent risks of your blood sugar fluctuating and prevent hunger pangs that might develop due to insulin spikes.
11. Read the Ingredients on the Package
It’s important to read the nutrition label on the package to understand the benefits of eating a particular food, but it’s also vital to review the ingredients list.
The nutrition label will tell you how many calories, grams of sugar, and fat are in that specific food while the ingredients list will show you what’s exactly is in the food. Find out what’s the source of the sugar content, whether it has processed oils and if there are some food additives.
12. Limit Chewing Gum
You should chew gum when you are full. Chewing some when you are hungry fills your stomach with air and causes bloat. Moreover, these sugars are loaded with sugar alcohols and artificial sweeteners that lead to bloating.
You can limit or skip the gum for a better alternative like Glee gum or Simply gum. They are low-cal and have zero sweeteners.
13. Shop for Eggs
Eggs are the leading sources of choline which is a fat-burning nutrient. Eggs are capable of boosting your metabolism and discourage belly fat storage. In a study performed by
Nutrition Research on 21 men, half of them ate bagels for breakfast while the other half consumed eggs.
Those who ate eggs were not only less hungry three hours later, but they also recorded a lower response to ghrelin. They also ate fewer calories for the whole day.
14. Go for Lean Meat & Fish
Foods reach in proteins are kryptonite to belly fat. Consuming proteins helps to expend the calories during digestion which is about 25 calories for every 100 you eat. Eating carbs and fats expends 15 and 10 calories for every 100 calories respectively.
Add a boneless skinless chicken breast, lean beef, lean ground turkey, shrimp, salmon, cod, scallops, tuna, lamb and halibut to your kitchen storage.
15. Focus on Pushups
Although pushups involve the upper body which included the shoulders and arms, they help your whole body.
If you do them right, they will work out your entire body including your belly. It’s one of the most effective ways to get rid of that belly fat.
16. Adopt Healthy Eating Rituals
Feasting rituals are a way for “eating mindfully.” According to a study, feasting rituals make eating more of a pleasure and prevent overeating. Pleasure, in this case, is eating while relaxed promoting digestive activities.
What we are trying to say is that you will metabolize dessert faster if you feel heavenly while devouring it. According to a study, participants who ate chocolate bars according to a particular unwrapping and breaking ritual found the chocolate enjoyable than the other participants who ate the bar informally.
17. Sip Some Tea
Rather than a can of soda, use that money to stock your kitchen counters with tea. Tea is the most effective beverage when it comes to weight loss.
The natural drink has health-promoting compounds known as catechins. Tea can help burn the stubborn belly fat and ward off disease.
18. Eat Dark Chocolate
Research has proven several times that consuming moderate amounts of dark chocolate can help reduce body fat and shrink the waist. A study was performed on women with normal weight obesity where they got two servings of dark chocolate each daily, and after some time their waist size decreased.
It has to do with flavonoids, according to the study, which are the healthy compounds found in the chocolate and they also have anti-inflammatory and antioxidant properties.
Ensure that your chocolate has 70 percent or more of cacao and avoid the alkalized tuff with reduced flavonoid content.
19. Stock Up With Smoothies
Zero belly smoothies contain belly flattening nutrients. You should make sure that each drink is packed with fiber, protein, and healthy fats.
Try this mango smoothie. Scoop a vegetarian protein powder once and put in the blender, add a 2/3 cup of frozen mango chunks, a half a cup of unsweetened almond, a half tablespoon of almond butter, and coconut and hemp milk, and stir or blend. You will consume 29 grams of protein for 224 calories.
20. Identify Where you Began Emotional Eating
If you are the person who goes for ice cream when you’re sad, you are an emotional eater according to dieticians. It’s likely that you are struggling to lose weight and you can’t seem to get rid of those pounds.
You need to differentiate between emotional hunger that happens suddenly and physical hunger which comes gradually and is signified by a growling stomach.
So, what’s the best way to overcome that urge of eating? Accept that the bad feeling will go away after some time, but the calories you devoured won’t go away. So, next time you feel emotional don’t try to distract yourself with food.
Experiencing your emotions truly will help you to face your problems head-on. You can do something constructive like hitting the gym to forget about your worries.
Having a flat belly is everyone’s dream.
A guy with a six pack and a lady with a slim waistline tend to be more attractive.
Achieving such a flat belly can’t happen overnight. It takes months, dedication, and changing your eating habits.
Ensure you apply the tips above to achieve that lean body you have always wanted and flat tummy.