e-book Workouts and Diets for a Perfect Flat Belly

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Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat. There are four keys to controlling belly fat: exercise, diet, sleep , and stress management.

How to get a flat tummy without diet or exercise

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual. To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking.

You'd need to do that for 20 minutes a day, 4 days a week. Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD. Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps.


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It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up. If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Sleep : Getting the right amount of shut- eye helps.

In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture. Stress: Everyone has stress. Monounsaturated fatty acids, which people often refer to as "good fats," are present in fats that are liquid at room temperature. A systematic review found that diets rich in monounsaturated fatty acids could help reduce body weight.

People looking to lose belly fat can try adding in extra movement and activity throughout the day, especially if they generally spend most of the day sitting at work or school. One study even suggested that adding this extra movement could help a person burn up to 2, additional calories a day, depending on their body weight and activity level.

High-calorie beverages often provide few or no nutrients, and drinking them makes it easy to overindulge in extra calories without realizing it. There are some obvious offenders, such as soft drinks and energy drinks. However, other popular drinks, including juice, milk-based coffee beverages, and alcoholic drinks, all have extra calories, often with no additional nutritional value.

People can minimize water retention and bloating, both of which can make a person's stomach look larger, by drinking plenty of water. Drinking a glass of water before a meal could also fill up the stomach and help with portion control during the meal. People can drink plain water or infuse it with citrus fruits, cucumber, or berries to add flavor.

Drinking herbal teas is another excellent way to stay hydrated. The core muscles are those around the trunk, which include both abdominal muscles and back muscles. Working on the core can help a person gain muscle and burn more calories throughout the day.


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A strong core will also support the body during a variety of other activities, including cardio and resistance training, reducing the likelihood of injury. Research from found that sleep deprivation affects the hormones that regulate a person's appetite and can make them feel hungrier. The authors noted that increasing sleep duration and improving sleep quality could help people lose weight. There is an association between stress and several health issues. These issues include weight gain, which may occur because some people are prone to eat when they are stressed.

12 ways to get a flatter stomach without exercise or diet

This effect may be due to the release of cortisol, a stress hormone that can boost appetite. On top of other exercises, adding a minute walk each day can help a person burn more calories, reduce stress, and sneak in extra movement. Taking 30 minutes to walk at lunchtime can help reduce stubborn fat, and it can also help a person feel more productive in the afternoon.


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  4. A minute walk after dinner can aid digestion and stop someone from spending this time being sedentary in front of the television. Keeping a food journal can help a person reflect on what they have eaten and lead them to make more healthful decisions at mealtimes and when snacking. People sometimes underestimate how much they have eaten throughout the day or forget to consume key nutrients, opting for unhealthful snacks instead. Keeping a food journal for 1 or 2 weeks can help someone identify the source of their extra calories. By eating too quickly, a person does not give their brain time to register that they are full until they have already consumed too many calories during a meal.

    Eating quickly can also cause a person to swallow more air, which can lead to excess gas and bloating.

    The 30 Best Ways to Get a Flat Stomach

    HIIT involves short bursts of intense movement with brief periods of rest between them. This type of interval training can help a person burn more calories in a shorter time than some traditional exercise options. A review of studies found that HIIT training, especially running, could help reduce both total body fat and abdominal fat. HIIT cycling may also be effective, but more research is necessary to confirm this. Food sensitivities can cause a variety of gastrointestinal symptoms, including gas, bloating, and constipation.

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    Foods that people commonly have sensitivities to include dairy, eggs, and gluten. If a person feels bloated or has other digestive problems after eating a particular type of food, they should speak to a doctor or dietitian. There are many ways in which a person can get a flat stomach.

    Adding extra exercise to the daily routine, increasing fiber intake, and sleeping more can all help slim a person's waistline.

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    Flat Tummy Skinny Abs Workout – 20 Minute At Home Fitness Routine For Beginners

    Techniques that may help people get a flat stomach include:. Limit refined carbs. Increase protein intake. Do exercises while standing, not sitting.