Getting rid of that tummy may not be as challenging as you think. Basically, it’s all to do with getting rid of those extra kilos and getting those stomach muscles back into shape.
Losing the fat around your midsection can be a battle. In addition to being a risk factor for several diseases, excess abdominal fat may make you feel frustrated and generally unhappy.
Luckily, several strategies have been shown to be especially effective at reducing your waist size. So, if you crave having a flat stomach, this article may be just what you need. Here are 5 science-backed methods to help you reach your goal of a taut tummy.
Pregnancy and body weight fluctuations can cause changes to our abdomen structure, which can give your tummy a flabby look. The skin on our stomach is designed to stretch, unfortunately, the older we get, the easier it is to damage and the less likely it is to bounce back.
Pregnancy and weight gain can have a significant effect on the skin. As the body stretches to accommodate increasing weight gain or a growing fetus, the skin structure is significantly weakened. This can eventuate in loose, sagging skin with creases and folds as well as stretch marks.
While sometimes many of these issues can be resolved through diet and exercise, due to age and other circumstances, that is not always possible and that’s when many people consider a tummy tuck.
It’s important to find an experienced and reputable surgeon and have an in-depth consultation before you make a decision regarding abdominoplasty. There are many different types of tummy tuck so make sure you know what type of procedure you need and what that entails. We’ve linked a video of one of the most common post pregnancy and post weight loss tummy tucks, to give you an idea of what that involves.
Let’s face it, these days there’s a healthy, balanced diet out there to suit all tastes and nutritional needs.
The Mediterranean diet is a great example, high in monounsaturated fatty acids, that have been linked to many health benefits, including a reduced risk of central obesity. Some foods in the Mediterranean diet include lots of olive oil, avocados, nuts and seeds. Yum!
Studies show have shown that diets high in monounsaturated fatty acids may prevent the accumulation of tummy fat, the most dangerous type of fat. But if that doesn’t appeal to your tastes buds, there are heaps of other ways to satisfy your hunger whilst helping your waistline.
The Keto diet is just one of many low-carb diets that have become popular over the last few decades and is distinctive for its exceptionally high-fat content with only a moderate intake of protein. Many other low carb diets tend to have a higher protein intake and a lowering of fat consumption.
These are just a few examples that, rather than making life complicated, prove that losing weight doesn’t have to mean eating boring food. So, do a little research and choose a diet proven to be effective that works conveniently with your lifestyle needs.
If you’re a new mum, particularly if you’re currently breastfeeding, it’s important to choose a healthy balanced diet that will keep your energy levels up. Also, if you’re committed to losing that tummy fat, staying away from unhealthy snacks, particularly those evening indulgences is going to be key.
If you’re breastfeeding, chances are you’re consuming zero alcohol anyway, so well done and keep up the great work.
For the rest of us, though there are contrasting arguments about whether any alcohol is safe, with many studies suggesting that there are health benefits in small amounts, they all agree that drinking too much has some serious health risks.
Research also indicates that too much alcohol is at least partly responsible for some of that belly fat and that just cutting down on your alcohol consumption or even stopping for a few weeks may help reduce your belly size.
You don’t need to give it up altogether but limiting the amount you drink in a single day can help. And if you do give up drinking, it doesn’t have to be long term for it to be beneficial to your waistline.
Amongst other benefits experienced the 816 people who took part in a Dry January 2018 survey, 58 percent were said to have lost weight just by abstaining for a month.
That tummy fat is not only annoying because it makes your clothes feel tight but it can also mean bad things for your health.
While it’s true that losing fat from this particular area of the body can be difficult, there are many ways to incorporate exercise into your everyday life that will help reduce excess abdominal fat.
Cardio, for example, is an effective way to improve your health and burn calories and studies have also shown that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial with some studies suggesting that weight training is just as effective as aerobic exercise.
In fact, it’s said to be the frequency and duration of your exercise program that’s more important than the intensity of a workout. Yoga for instance, when practised regularly, not only helps decrease abdominal fat but also allows a deeper relationship with your body and mind.
Losing weight, particularly after pregnancy, requires perseverance no doubt about it, and one way to ensure that you won’t give up on your goals is to reward yourself. Rewards will make your fitness journey much more interesting, and help you with the motivation you need to reach your ultimate goal.
Motivation is the key to successful weight loss because it will help you achieve self-discipline, overcome discouragement and resist temptation. Keep yourself on track by setting up goals and focusing on the benefits and rewards of reaching them.
The best way to maintain a high level of motivation is to reward yourself when you have successfully achieved each milestone, plus reached your ultimate goal. You can reward yourself with a spa day, for instance, for those short term accomplishments and perhaps plan the ultimate vacation for achieving that major milestone
By setting up a weight loss reward system and working towards something you’ll have reason to keeps pushing particularly if the big reward includes showing off the new and improved you.
A Holistic Approach
Just one of these approaches to losing that tummy fat is going to make a huge impact on how you feel and look, so just imagine what could happen if you incorporated some or all of the things on our list.
Tummy fat may be indicative of ill-health in the future, while having a serious effect on your quality of life right now, not only physically but psychologically, as well.
Even if you consider yourself in the healthy weight range, it’s all about how much excess fat you’ve retained around the middle section. We’ve demonstrated that you don’t have to do heaps of cardio, eat mountains of lettuce or even stop drinking completely to lose that excess tummy fat, all you really have to do is have a plan and make it happen.
Whether it’s a few kilos or even 10, these are some great ideas to help you kickstart start a new and improved healthier lifestyle that is easy to sustain and definitely achievable.