The dream of a flat stomach unites many women around the world. But how can you achieve this goal without resorting to extreme diets and grueling workouts? Specially for Super, the experts of “Section” told how to reduce waist size and improve overall well-being.
Training: Focus on efficiency
Research shows that regular physical activity plays a key role in reducing fat mass, including in the belly area. However, not all exercises are created equal. Cardiovascular exercises such as running, swimming or cycling help burn calories and contribute to overall weight loss. But to achieve a flat stomach, you need to include core strengthening exercises in your program – these are the muscles responsible for the stability and support of the spine.
According to the American College of Sports Medicine, exercises such as planks, crunches, and hanging leg raises are effective in strengthening your core muscles. Doing these exercises regularly will not only tighten your belly, but also improve your posture, which will make you look slimmer.
Nutrition: balance and moderation
Nutrition is an essential part of getting a flat stomach. A balanced diet rich in protein, fiber, healthy fats, and carbohydrates will help boost your metabolism and reduce fat levels. Research from Harvard University shows that diets that include whole grains, vegetables, and fruits promote weight loss and reduce visceral fat—the fat that lives in your belly.
Particular attention should be paid to protein consumption. This macronutrient not only helps you feel full, but also increases the thermic effect of food. This means that the body spends more calories on its digestion. Including foods such as fish, chicken, eggs and legumes in your diet will help speed up the weight loss process.
Hydration and daily routine
Don’t forget about the importance of water. Sufficient fluid intake helps eliminate toxins and improves metabolism. Experts recommend drinking at least 1.5-2 liters of water per day. The quality of sleep also affects the state of the figure. Its deficiency can lead to an increase in the hormone ghrelin, which stimulates appetite and can contribute to weight gain. Therefore, try to sleep at least 7-8 hours per day.
Thus, the path to a flat stomach lies through a combination of effective training, balanced nutrition and a healthy lifestyle. Following these recommendations, you will not only improve your appearance, but also take care of your health.