You want to lose weight on the stomach? We’ll give you 7 weight loss tips to make your dream of a flat stomach come true. From the right diet to the best exercises.
So that finally your stomach goes away, we have put together a few tips for you that really help. A flat stomach is a combination of proper nutrition, targeted muscle building and relaxation. First results can be seen quickly, but it also requires some discipline until the fat on the stomach is really gone. Therefore there are tips to keep up.
First measure your waist and note the value. It is measured in the morning at the height of the belly button. Repeat the measurement after two weeks and then regularly every two, three weeks, always in the morning. That motivates, because you will soon lose a few inches that you might not notice with the naked eye.
So that the stomach finally goes away, there are first tips on nutrition. Foods that you should avoid in the future and those that help you lose weight. Because what’s the name of it? “The six-pack is made in the kitchen.”
Finally, we have great fitness exercises for a flat stomach. Apart from the fact that sport helps to burn excess calories, with the right training you can specifically strengthen your abdominal muscles and fight the nasty belly fat. Do not worry: our exercises are simple – but efficient!
1. The right carbohydrates
Carbohydrates are always portrayed as the enemy when it comes to getting rid of the belly. That’s not true. Because carbohydrates are not equal to carbohydrates.
The background: If we eat carbohydrate-rich foods such as bread, pasta or sweets, the blood sugar level rises and the body produces plenty of insulin to transport the sugar into the cells. On the one hand, this insulin inhibits fat burning, on the other hand it ensures that the body stores fat, especially on the stomach.
However, there are big differences in carbohydrates. Sweets, fast foods and white flour products such as light pasta or white bread contain simple carbohydrates (bad carbohydrates) that cause the blood sugar level to rise very quickly. Say, the body produces a lot of insulin in response.
More complex carbohydrates (such as carbohydrates) found in whole-grain products such as bread or dark noodles only slowly raise blood sugar levels. The body produces much less insulin, the fat burning is hardly inhibited and there is hardly any fat stored.
Anyone who wants to get their belly off should forget the tips that you should completely avoid carbohydrates and instead rely on complex carbohydrates and eat many whole grains.
Sweets, white flour products as well as fast food and hearty snacks like crisps should be better left aside. Especially in the evening you should do without so that the fat burning can run optimally overnight.
• Whole grains (bread, pasta, brown rice)
• Vegetable salad
• Sweets (chocolate, ice cream, cake)
• White flour products (white bread, light noodles, parboiled rice)
• Fast food, chips
2. In the evening more often low carb
Many diets recommend avoiding carbohydrates, especially in the evening, so that fat burning can work unhindered overnight.
There is nothing wrong with a slice of whole-wheat bread at 7 pm because it has little influence on the blood sugar level. The sweets in front of the TV, as well as chips and popcorn, but you should refrain.
They raise the blood sugar level properly and immediately settle on the belly as fat cells. Dispensed in the evening on fruit. This contains a lot of fructose and also has an effect on blood sugar levels and insulin production.
If you want to be on the safe side, in the evening you can take protein-rich, ie low carb dishes. This can be a salad with chicken breast or fish, an omelet, scrambled eggs or even legumes or tofu.
3. Do not snack constantly
Even when it comes to healthy snacks such as vegetables and fruits, one of the most important tummy-away tips is: do not constantly snack in between if you want to lose weight on the abdomen. Treat the body to a meal break and let the blood sugar levels settle down.
Get fed up with the three main meals. Maybe you will not need a snack anymore. If you are always hungry in the late morning or afternoon, you can grab a snack. Well suited are a natural yoghurt with fruit, vegetable sticks with dip or a handful of nuts.
4. Avoid bloating foods
It has little to do with weight loss, but if you are already suffering from a too fat stomach, you should not unnecessarily enlarge it, in which you often eat flatulent foods.
Which foods lead to a bloated stomach can be very different. Generally, cabbage, legumes or soya are not well tolerated by many people. Even raw food in the evening can lead to a belly full of air.
For example, these dishes will be more agreeable if you season them with caraway. A fennel tea afterwards provides for quick relief. Even raw ginger or ginger tea help against the bloated stomach . Last but not least, to avoid bloating it is important to adopt healthy eating habits, such as thorough chewing or proper drinking.
5. Alcohol in moderation
If you want to get rid of your stomach, you should stick to these tips: Drinks alcohol rarely and in moderation. There are several reasons for this. For one thing, there are quite a few calories in the alcohol.
On the other hand alcohol awakens the appetite and makes us forget all the good intentions. How many times have we eaten a burger, kebab or chocolate and biscuits after a long party night?
6. Reduce stress and relax
Various studies have shown that stressed people are more likely to store fat on the stomach. If you want to get rid of your stomach permanently, you have to work on reducing stress.
Make sure you have regular breaks for your walks. Doing sports regularly reduces stress very effectively. Also relaxation exercises like yoga help.
If you want to get rid of your stomach, you should also integrate more exercise into your everyday life in addition to the tips about nutrition. For one thing, you should do endurance sports at least three times a week. It burns a lot of calories and fat cells.
On the other hand, you should work on building muscle and do special strength and abdominal exercises on at least three days a week. Super effective in beating bacon is HIIT training. The workouts that combine intervals of strength and cardio exercises are short but very intense. Just three times a week, 20 minutes of training is enough to effectively train the body and melt the belly fat.