Tips for a flat stomach

How to get a flat, toned stomach? Experts offer surprisingly simple suggestions.

Stand up straight:This is one of the simplest ways to reduce belly fat. All you need to do is maintain good posture while standing. Studies show that you can easily lose 2 kg just by standing with the right posture.

Suck in your stomach:Perform the abdominal contraction exercise for 30 seconds and exhale. Practicing this exercise for at least 10 minutes each day will not only help tone your abdominal muscles but also keep your stomach flat.

Get enough sleep:You need at least 7-8 hours of sleep each night. According to research published in the American Journal of Clinical Nutrition, people who get enough sleep expend 5% more energy than those who are sleep-deprived. They also burn 20% more calories after meals compared to the sleep-deprived group.

Drink plain water instead of soda:If you regularly drink sugary drinks, you should quickly give up this habit because they cause you to accumulate a lot of calories. Instead, drink plain water or unsweetened fruit juice.

Have watermelon for dessert:The amino acid arginine, abundant in watermelon, stimulates calorie burning, according to research published in the Journal of Nutrition. Studies in mice showed that those supplemented with arginine for three months reduced their abdominal fat by 64%. Adding this amino acid to the diet also helps increase muscle mass. Besides watermelon, other foods rich in arginine include seafood, melon seeds, and beans.

Fiber:Supplement your diet with foods rich in fiber, protein, and whole grains, as these help reduce insulin production, thus effectively burning belly fat. Foods rich in omega-3 fatty acids, such as avocados and coconuts, can treat age-related hormonal imbalances and help reduce belly fat. You should also cut down on carbohydrate-rich foods like white bread and pasta.

Do not chew gum.While chewing gum, you swallow more air, which over time causes your stomach to bulge. Therefore, giving up the habit of chewing gum is a way to maintain a flat stomach without wasting your efforts and sweat at the gym.

Reduce sugar:After age 40, you need to reduce your intake of refined sugar if you want a flat stomach because refined sugar is high in calories. You also need to say no to artificial sweeteners as they easily contribute to belly fat accumulation.

High-intensity exercises like weightlifting and running help tone abdominal muscles and result in a flatter stomach and slimmer waist.

According to Thanhnien