Tricks to have flattened belly:
It’s the fat in the abdominal cavity also known as the belly fat, that causes the biggest issues.
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
The clinically proven ways to reduce belly fat are:
1. Having proper 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 thus can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That is as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.
Vigorous exercise trims all your fat, including visceral fat specifically belly fat.
- Get at least 30 minutes of moderate exercise at least 5 days a week.
- Walking works, 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 atleast 20 minutes a day, 4 days a week.
3. Cortisol – the belly fat hormone
Cortisol is a fat-storage hormone that is released by the body in response to stress. Cortisol is thus never a harmful hormone.
4. Adequate sleep
To lose belly fat, get plenty of quality sleep. Sleep deprivation stresses the body and can thereby raise fat-storage hormone cortisol.
Research by Columbia University showed that women who only get 5 hours sleep are almost twice as likely to be obese than women who get 7 hours sleep.