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Cardio Health Healthline Weight Loss

18 ways to get a flat stomach

Many people with excess body weight carry fat around their midsection. This fat is a risk factor for many different health conditions, including heart disease and type 2 diabetes.
Fat around the belly can be challenging to lose. Even with diet and exercise, it can often be the last part of the body to slim down.
However, there are many methods that a person can use to both reduce overall fat and tone the abdomen.
Techniques that may help people get a flat stomach include:

1. Add cardio

Cardiovascular or aerobic exercises are an excellent way for a person to burn calories and improve their heart health.

Many cardio exercises are effective in trimming and strengthening a person’s midsection. Some examples include running, walking, and swimming.

ResearchTrusted Source has shown that moderate-to-vigorous aerobic exercise can reduce fat in overweight people, even without a reduction in calorie intake.

2. Eat more fiber

Fiber can help make a person feel fuller for longer, which can reduce the amount of food that they eat during and between meals.
Fiber also keeps the digestive system functioning. A healthy digestive system can reduce bloating and keep the stomach looking slim.

3. Limit refined carbs

Carbohydrates are a source of energy for the body, but not all carbs are equally healthful. The body transforms certain carbs, such as white bread and white pasta, into glucose. When a person consumes more glucose than is necessary, the body stores the excess as fat.

A person looking to reduce the amount of fat around their midsection should limit their consumption of refined carbs.

As carbs are essential for energy, people should still eat healthful, whole-grain varieties.

4. Increase protein intake

Protein offers the body building blocks to repair and grow muscle, and it also helps a person feel fuller for longer.

A small 2012 studyTrusted Source found that people who consumed high-quality proteins, such as milk, eggs, and beef, had a lower percentage of abdominal fat.

5. Do exercises while standing, not sitting

People should opt to stand when lifting weights or doing resistance training. Standing while performing certain movements, such as bicep curls, can help a person engage their core as they lift.
This engagement can help strengthen the core muscles and trim the stomach area.

6. Add resistance training

Doing resistance training can help ensure that a person who is cutting calories does not lose muscle mass. Developing muscle mass can also help the body burn more calories while at rest.

Common types of resistance training include weightlifting and doing exercises that use body weight, such as squats and lunges.

People can do resistance training by itself or in conjunction with cardio. The results of a studyTrusted Source in obese adolescents suggest that combining both resistance and cardio training is an effective way to reduce body fat.

7. Eat more monounsaturated fatty acids

Monounsaturated fatty acids, which people often refer to as “good fats,” are present in fats that are liquid at room temperature.
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