How to Lose Weight and Get a Flat Belly

  

       How to Lose Weight and Get a Flat Belly

How do you get a flat belly? Many women struggle with losing weight and getting the body they want, but with so many diet plans and fad diets out there, it can be hard to figure out what actually works best. That’s why it’s so important to not just know how to lose weight quickly and easily but also how to keep the weight off so you can have a flat belly in the long run. In this article, we’ll cover some of the best ways to lose weight and how to make your weight-loss plan last once you get the results you want!

Exercise

The key component of weight loss is exercise, which can be as simple as walking upstairs or across town. Even when you’re not trying to lose weight, regular exercise has been shown to improve health and reduce your risk of death from any cause—meaning you should be doing it anyway. Set aside 10 minutes during every workday for a workout—even if it’s just walking around your office.

Eat lots of vegetables

The most important aspect of a weight-loss diet plan is what you choose to eat. If you don’t know how many calories you should be eating, one of your best bets is simply to fill your plate with lots of colorful vegetables, like leafy greens, peppers, broccoli, cauliflower, and more. They are inexpensive, tasty, and low in calories. Try adding legumes like beans or lentils for protein as well as carbohydrates such as brown rice and whole-grain bread.

Keep track

A diet that’s high in fiber and protein is often best for promoting weight loss. These foods will keep you feeling full longer, which means you’ll need less food overall, making it easier to lose weight. Staying hydrated with eight glasses of water per day will also encourage weight loss. Focus on lean proteins like poultry, seafood, dairy products, eggs, and legumes as part of your diet plan.

Set realistic goals

No one gets that flat belly just by sitting around. You have to burn fat through diet and exercise. The best diet plan for weight loss incorporates healthier eating habits along with regular exercise sessions. Set realistic goals so you don’t get discouraged, like losing 15 pounds in 2 weeks; start out slow—lose 1 pound per week—and work your way up to larger goals as you progress.

Drink more water

It’s difficult for our bodies to store water—something that should be obvious, since even at its densest, body fat is still only 10 percent water. And of course, you lose weight by burning calories from food, not from drinking liquids. Still, everyone knows you feel bloated when you don’t drink enough water, which can make dieting tricky. So it turns out that there is one trick to losing weight fast: Drink lots of water.

Build muscle

Building muscle is key for weight loss, especially if you want that aforementioned flat belly. Muscle makes up about 35 percent of your body weight. That means overweight people with more fat also carry more muscle than their leaner counterparts—so there’s more of it to play with when you start shedding pounds.

Fat vs. carbohydrates

People with larger bellies tend to carry more fat around their organs. That puts them at greater risk for diabetes, heart disease, and other weight-related health problems. The goal is to shed excess body fat so that your belly shrinks in size. When you do, your chances of developing these diseases decrease as well—even if you don’t lose weight. Research shows that being overweight (obese) raises insulin levels, which can contribute to these conditions.

Healthy fats are good fats

These fats are known as monounsaturated fats (MUFAs) or omega-9 fatty acids. They are helpful for those who want to lose weight because they do not raise insulin levels like saturated fat does. Studies have shown that eating foods high in MUFAs may help you lower your risk of developing heart disease and diabetes. Good sources of MUFAs include canola oil, olive oil, peanuts, and sesame seeds. Just be sure to watch your portion sizes!

Don’t stress over perfection

If you aren’t losing weight as quickly as you want to, don’t get discouraged. Even though rapid weight loss is exciting, it isn’t healthy or sustainable. If your current strategy isn’t working—or if it takes too much time or energy—try adjusting your plan instead of giving up entirely. One key way to reduce stress is by eating more mindfully so that you can give yourself credit for all of your hard work without beating yourself up over any losses.

Try fasting once in a while

Fasting on a regular basis can be an excellent tool for losing weight. Researchers have shown that fasting increases AMPK activity, which stimulates autophagy (the process where your body breaks down and recycles old cells). Autophagy keeps your metabolism humming at a high rate, so it’s like pressing restart on your weight loss efforts with each fast. To learn more about how fasting works, check out my guide here > or listen to my podcast with Dr. Jason Fung.