Without a doubt, a flat and tightened stomach is very appealing and sexy. But how to get that? Here is a list of tips to help you lose belly fat without dropping numbers on the weighing scale.
When discussing weight loss, it is frequently overlooked that fat is not the only substance that contributes to your body weight. Lean muscle also accounts for a significant portion of your body weight, and most people want to lose body fat rather than muscle.
You can lose belly fat while maintaining muscle mass with the proper diet and exercise plan, which will keep the number on the scale from dropping. So, how to lose belly fat without losing weight?
How much belly fat do you have?
Getting a CT scan or MRI is the best way to find out how much fat you have. However, there is a much simpler and less expensive way to check.
Take a measuring tape and wrap it around your waist at your belly button to determine your girth. Ensure that the tape measure is level while standing.
For good health, your ideal waist size should be less than 35 inches for women and less than 40 inches for men. You must work on your belly fat if you are above the ideal waist size.
Tips for getting a flat and tightened stomach
#1. Perform core exercises
Exercises that target and strengthen the muscles in your core can help you get a flat and toned stomach without losing a lot of weight. Some of the most basic core-strengthening exercises are:
1.1. Simple plank (basic plank):
- Get into a table-top position with your face down on the floor. Make sure your hands are right under your shoulders.
- Lift your knees gradually until you can support your weight solely on your toes and hands.
- Keep an even line from the top of your head to the bottom of your heels.
- Maintain a tight core (pulled toward the spine) and a straight back.
1.2. Plank-walk down (plank climbing):
- Put your elbows in a plank position.
- Lift your right arm first, then your left, and get into the basic plank position.
- Return to the beginning (elbow plank) position.
- Do this as quickly as you can.
- Focus on core tightening and straight back.
1.3. Bicycle crunches:
- Lay on your back with your knees bent and your feet flat and hip-width apart on the floor.
- Bend your elbows at the sides and place your arms behind your head.
- Bend and lift your left knee after extending your right knee.
- Raise your torso and bring your right elbow and left knee together.
- Repeat on the other side.
- Continue to switch sides and complete the exercise as quickly as you can.
- Perform three sets of 15 reps.
#2. Do resistance training
Resistance exercises will help your body burn abdominal fat even when you’re not doing anything. You can experiment with resistance bands, free weights, or even your body weight. Push-ups, squats, and lunges are examples of body-weight exercises.
#3. Change your workout routine.
You may need to do cardio in addition to core exercises and resistance training, as cardio will help you lose belly fat quickly. However, it is essential to note that doing cardio will result in overall weight loss.
#4. Avoid a sedentary lifestyle
Long periods of sitting can impair the body’s ability to break down fat. If you work at a desk, get up and move around every 45-60 minutes. Attempt to stay physically active throughout the day.
#5. Note what you eat
Do not get into dieting. One of the modern myths about weight loss is dieting. Dieting is not a good plan if you want your belly to stay flat and tight for years to come. Instead, concentrate on eating more lean protein, fruits, and vegetables. These foods, when combined with exercise, help to reduce the accumulation of fat around your waist.
#6. Limit your salt intake
Reduce the amount of salt in your diet to reduce water retention. Instead, use other herbs and spices to season your food.
#7. Avoid sugar
Limit or avoid drinks with added sugar, such as sweetened soda, juices, and sports drinks. Avoid sugary foods such as pastries and doughnuts.
#8. Drink enough fluids
Drinking at least 8-10 glasses of water daily can help you get a flatter stomach. Aside from water, healthy drinks such as green tea and fresh vegetable and fruit juices are also good.
#9. Avoid drinking alcohol
Alcohol can cause bloating and fat gain around the waist.
#10. Control your stress
Stress can cause an increase in cortisol production, which is a hormone known to cause abdominal weight gain. Meditation, deep breathing, and yoga are some relaxation techniques to try.
Related Article: 15 Different Methods To Lose Weight At Home
#11. Shower in hot water
Taking a warm or hot bath can be more effective than dieting. Hot showers can help you lose weight without dieting, as hot shows every day can help improve your metabolism and help you lose extra fat around your stomach.
Furthermore, a hot bath an hour before bedtime can relax you and help you sleep better.
#12. Treat medical problems
Diabetes and hypothyroidism can impair metabolism and make it difficult to achieve a flat stomach. To avoid gaining abdominal fat due to impaired metabolism, follow your doctor’s advice and take your medications regularly.
#13. Consume More Protein
Increasing your protein intake while losing weight can assist you in maintaining muscle mass, but this does not mean you should resort to dieting. As mentioned before, it is possible to lose weight without dieting, and you have to eat the right food that is good for your body.
In a 2019 study published in The American Journal of Clinical Nutrition, increased protein intake combined with a calorie deficit and resistance training helped participants lose fat while increasing muscle mass. A non-protein-eating control group lost less fat and gained less muscle.
The recommended dietary intake (RDI) for protein is 56 grams per day for men and 46 grams per day for women. This recommendation is based on a protein intake of 0.8 grams per kilogram of body weight.
Strength training, on the other hand, increases your protein requirements. If you decide to increase your protein intake, make sure it fits your daily calorie goals and choose lean protein sources like chicken, fish, red meat, eggs, and legumes.
Fat vs. Muscle
You may have heard that muscle is heavier than fat, but this is not correct. A pound is a pound, and it weighs the same whether it’s muscle, fat, or feathers.
They mean that if you take equal amounts of muscle and fat, the muscle mass will weigh more than the fat mass. It is because muscle tissue is much denser than fat and thus heavier. Another way to look at it is that a pound of muscle takes up less space than a pound of fat.
Lean muscle mass loss
Weight-loss diets frequently have a disadvantage. One of the modern myths about weight loss is that dieting is the only option to lose weight. It is not true. When you limit your calorie intake, your body may fail to distinguish between stored fat and lean muscle tissue, and it may catabolize muscle tissue for energy alongside fat. It is especially true for extremely low-calorie and low-carb diets.
When you lose lean muscle mass, you lose more body weight – the number on the scale – than fat mass. To keep your body weight stable while losing belly fat, you must maintain – and build – lean muscle mass.
Belly fat is more than a nuisance that makes your clothes feel too small and extremely dangerous.
Visceral fat, one type of belly fat, is a significant risk factor for type 2 diabetes, heart disease, and other conditions. Body mass index (BMI) is a number that many health organizations use to classify weight and calculate the risk of metabolic syndrome. But this isn’t true because people with too much belly fat are more likely to get sick, even if they look thin. Even though it can be hard to lose weight in this area, there are a few things you can do to get rid of extra belly fat. Follow the tips mentioned in this article to get rid of the unwanted fat in your belly.