You can flatten your belly through exercise and by making changes to your diet and lifestyle, such as limiting sodium intake, avoiding carbonated beverages, reducing stress and getting enough sleep. Briskly walking a minimum of 30 minutes five times a week can trim belly fat as well as slow the amount of fat you gain around your midsection.
According to a Duke University study, aerobic exercise is the most effective in burning belly fat. Aerobic training burns 67 percent more calories than resistance training. Jogging or working out on a stationary bike or elliptical or rowing machine are particularly effective.
It is important to limit salt intake because too much salt makes your body retain more fluid, which contributes to the appearance of a bloated stomach due to extra water weight. Eating more avocado can also help reduce belly fat because avocados contain monounsaturated fatty acids, which halt blood sugar spikes that tell the body to store fat around the belly. Eating foods that contain probiotics is also important because they reduce belly bloat. Caffeine, soda and alcohol should also be consumed in moderation or avoided completely because they lead to belly bloat.
Reducing stress is necessary when working to trim your stomach. Stress increases the brain’s production of cortisol, which causes extra fat storage in the abdomen. Getting sufficient sleep is also an important part of losing weight because insufficient sleep increases cortisol production. Research from the University of Chicago found that people who sleep seven hours or more a night lose twice as much fat and are less hungry than those who get less than seven hours.