Should the stomach go? We’ll tell you 7 weight-loss tips that will finally make your dream of a flat stomach come true, from proper nutrition to the best exercises.
So that your stomach can finally go away, we have put together a few tips for you that help. A flat stomach is a combination of proper nutrition, targeted muscle building, and relaxation. The first results can be seen quickly, but it also requires a lot of discipline until the fat on the stomach is gone. So there are also tips on how to persevere.
First, measure your waist circumference and write down the value. The measurement is taken in the morning at the level of the navel. Repeat the size after two weeks and regularly every two or three weeks, always in the morning. That motivates because you will soon lose a few inches that you may overlook with the naked eye.
Long-term and healthy weight loss works with exercise and a balanced diet
Table of Contents
The Best Belly Away Tips
So that your stomach finally goes away, there are nutrition tips first. Foods that you should rather avoid in the future and those that help you lose weight. Because as the saying goes: “The six-pack is made in the kitchen.”
Finally, we have great fitness exercises for a flat stomach. Apart from the fact that exercise helps burn excess calories, you can specifically strengthen your abdominal muscles and declare war on nasty belly fat with the proper training. Don’t worry: our exercises are simple – but efficient!
Book tip: “Accelerate metabolism for beginners: In 5 steps, permanently stimulate fat burning and boost your metabolism!” In the guide, you will learn how you can lose weight effectively and permanently.
Also Read: Successfully Losing Weight With Diabetes
Belly Off Tip: The Right Carbohydrates
Carbohydrates are always portrayed as the enemy when it comes to getting rid of belly fat. But that’s not true because not all carbohydrates are the same.
The background: If we eat high-carbohydrate foods such as bread, pasta, or sweets, the blood sugar level rises, and the body produces a lot of insulin to transport the sugar into the cells. On the one hand, this insulin inhibits fat burning, and, on the other hand, it ensures that the body stores fat, especially on the stomach.
However, there are significant differences in carbohydrates. Sweets, fast food, and white flour products such as light pasta or white bread contain simple carbohydrates (bad carbohydrates) that cause blood sugar levels to rise quickly. In other words, the body produces a lot of insulin in response to this.
More complex carbohydrates ( good carbohydrates ), such as those found in whole-grain products such as bread or dark pasta, make the blood sugar level rise only slowly. The body produces much less insulin, fat burning is hardly inhibited, and hardly any fat is stored.
Whole Grain Products For A Flatter Stomach
Everyone who wants to get their stomach off should forget the tips that you should avoid carbohydrates entirely and instead rely on complex carbohydrates and eat many whole-grain products.
Sweets, white flour products as well as fast food, and hearty snacks such as chips, on the other hand, should be left behind. It would help if you avoided it, especially in the evening, so that that fat burning can run optimally overnight.
- Whole grain products (bread, pasta, brown rice)
- Vegetable salad
- Sweets (chocolate, ice cream, cake)
- White flour products (white bread, light pasta, parboiled rice)
- Fast food, chips
Also Read: Workout At Home: Six Tips
Extra Tip: With A Nutrition Plan For A Flat Stomach
If a flat stomach doesn’t work out, a nutrition plan can be the solution. It tells you which dishes should land on your plate to build muscle and lose fat.
With the complete program from fitumenia, you can have an individual fitness and nutrition plan with delicious recipes created that are precisely tailored to your needs.
Tummy Off Tip: Low Carb More Often In The Evening
Many diets recommend avoiding carbohydrates, especially in the evening, so that fat burning can work unhindered overnight.
There is nothing wrong with a slice of wholemeal bread at 7 p.m. as it has little effect on blood sugar levels. The sweets in front of the TV and chips and popcorn, you should refrain, however.
They drive up the blood sugar level and immediately settle as fat cells on the stomach. Avoid fruit in the evenings. This contains a lot of fructose and also has an impact on blood sugar levels and insulin production.
If you want to be on the safe side, you can go for protein-rich, low-carb dishes in the evening. This can be a salad with chicken breast or fish, an omlet, scrambled eggs, or even legumes or tofu.
Tummy Off Tip: Don’t Snack All The Time
Even when it comes to healthy snacks such as vegetables and fruit, one of the essential tummy tuck tips is: Don’t constantly snack when you want to lose weight on your stomach. Allow the body to take breaks from eating and let the blood sugar level calm down.
Eat your fill at the three main meals. Maybe then you won’t need a snack at all. If you are always hungry in the late morning or afternoon, you can have a snack between meals. Natural yogurt with fruit, vegetable sticks with dip, or a handful of nuts are good options.
Also Read: The 18 Best Foods To Lose Weight
Tummy Away Tip: Avoid Flatulent Foods
It has little to do with losing weight, but if you already suffer from a belly that is too big, you shouldn’t enlarge it unnecessarily by eating gas that is gasping for you.
Which foods lead to a bloated stomach in you can be very different. In general, many people do not tolerate cabbage, vegetables, legumes, or soy so well. Even raw food in the evening can lead to a belly full of air.
These dishes are more digestible, for example, if you season them with caraway seeds. A fennel tea afterward provides quick relief. Raw ginger or ginger tea also helps against a bloated stomach. To avoid bloating, it is also essential to adopt healthy eating habits, such as thorough chewing or proper drinking.
Belly Off Tip: Use Alcohol In Moderation
If you want to get your stomach off, you should stick to these tips in addition to the tips mentioned: Only drink alcohol rarely and in moderation. There are several reasons for this. For one thing, there are quite a few calories in alcohol. Cocktails also contain a lot of sugar, which raises the blood sugar level and promotes fat storage.
On the other hand, alcohol arouses our appetite and makes us forget all our good intentions. How often have we had a burger, doner kebab, or chocolate and cookies after a long night of partying?
Tummy Off Tip: Reduce Stress And Relax
Various studies have shown that stressed people are more likely to store fat on their stomachs. If you want to get rid of your stomach permanently, you have to work on reducing stress.
Create regular breaks that you can use for walks or meditation, for example. The most effective stress killer is and remains sport. It not only ensures that your stress level drops permanently, but it also helps you lose weight on the stomach.
Our Tip: start with yoga! The gentle workouts are also suitable for beginners, and they combine relaxation with exercise. If yoga is too calm for you, you can also try Pilates. Both branches promote a flatter stomach and strengthen the deep muscles.
Also, find out for yourself the best way to switch off after a long day at work. Some like to listen to music, others read, take a bath or draw. Conversations with friends are also seen as very positive.
Belly Off Tip: Exercise
It’s no secret: If you want to get your stomach off, you should incorporate tips about nutrition and more exercise into your everyday life. For one, you should do endurance sports at least three times a week. It burns a lot of calories and fat cells.
On the other hand, you should work on building muscles and do exceptional strength and abdominal exercises at least three days a week. HIIT training is super effective in fighting fat. The workouts that combine strength and cardio intervals are short but very intense. Only 20 minutes of exercise three times a week is enough to train the body and melt belly fat effectively.
Do you prefer training at home, but you lack the motivation on your own? Then the online fitness studio fitumenia is just right for you! Let your trainer support, guide, and motivate you in an uncomplicated manner within your own four walls.
The Best Abdominal Exercises: Sit-Ups
This is how it works:
Lie on your back, your fingers lightly supporting the back of your head. Raise the legs at a 90-degree angle so that the calves are parallel to the floor. Now tense the stomach and lift the upper body with the strength of the abdominal muscles. Go back again, but not entirely put down your head and shoulders—20 repetitions, short rest, then two more sets.
The Best Abdominal Exercises: Oblique Crunches
In addition to the classic straight sit-ups, there are crunches for the oblique abdominal muscles.
This is how it works:
Lie on your back, your hands lightly supporting the back of your head. Bend your legs and place them on your right side. Tense your stomach and lift your upper body diagonally to the right. 15 repetitions, then lay your bent legs on your left side and do 15 repetitions to the left as well—a short pause, then two more sentences.
Variation: You can also put your legs up usually and alternately do crunches to the right and left. Then 20 repetitions.
Also Read: How To Improve Your Running Technique?
The Best Abdominal Exercises: Jackknife
This exercise comes from Pilates and is excellent for the entire stomach. In particular, you can also train the important deep muscles in the abdomen.
This is how it works:
Sit up straight, tense your stomach. Now go back slightly with the upper body. The chest is stretched out. Lift your legs at a 90-degree angle from the floor and bring your upper body and thighs closer together like a jackknife. Then go back with your upper body and stretch your legs forward. 15 repetitions, three sets. Make sure that you stretch your chest out and keep it straight throughout the exercise. Do not try to support yourself with your arms.
Variation: With this exercise, you can also train the oblique abdominal muscles. To do this, bend your legs sideways first to the left, then to the right, and make a corresponding rotation with the upper body.
The Best Abdominal Exercises: Side Support
With the side support, you train the muscles in the waist and the entire abdomen, the deep muscles, and the arms.
Here’s how it works:
Lie on your right side. Now come up so that you only support yourself on the edges of your feet and your right wrist. The hand is under the shoulder; the body is in a line, the pelvis stays up. Beginners hold this position for 10 seconds.
Advanced users raise and lower the pelvis 10 times; very experienced users also lift their upper leg a few centimeters. Repeat the same exercise on the other side. Do a total of three sentences.
If you stick to our tips and integrate the abdominal path exercises into your everyday life, the dream of a flat stomach will come true!
An active lifestyle with a balanced diet and plenty of exercises is still the best way to stay fit and achieve or maintain a healthy weight.
Also Read: The Best Fitness Diet For Women