5 Tips to Get a Flat Stomach

Send to a friend

* Required fields

  or  Cancel

5 Tips to Get a Flat Stomach
Extra abdominal fat is more than just an annoyance! There is a clear link between waist size and mortality risk. A study of men and women in the U.S. showed a 25 percent increase in mortality risk in those with an unhealthy waist size. Plus, having excess belly fat increases the appetite signal neuropeptide Y (NPY) in the abdominal region, leading to a cycle of food cravings and potentially more abdominal fat! Certain nutrients and lifestyle changes will help to reduce your waist size and harmful visceral fat.

1. Calcium
In a double-blind study of participants consuming 1,050 mg of calcium daily or a placebo, participants consuming calcium lost a statistically significant amount of visceral fat compared to the placebo group. Consuming adequate calcium is important for reducing belly fat because it reduces NPY levels in the abdomen. Consuming 2,000-3,000 mg daily of high quality calcium may be consumed until cravings are under control.

2. Vitamin D
In a 12-week study of obese adults participating in an exercise program, those supplementing with 4,000 IU of vitamin D saw a more reduced waist line. Fat-soluble vitamin D has a special affinity for fat tissue where it plays a role in metabolism. Adequate levels of vitamin D help us be thinner overall, but it also helps improve insulin resistance which is directly related to visceral fat.

3. Fiber
Soluble fiber has been shown to inhibit the accumulation of visceral fat, the type of fat that wraps around organs and is associated with an increase of disease in obese individuals. In a five year human study, participants saw a 3.7 percent decrease in visceral fat accumulation for every ten grams of soluble fiber consumed daily. Eating more fruits, vegetables, and whole grains as well as supplementing fiber are easy ways to boost daily fiber intake.

4. Probiotics
Digestive health has a lot to do with metabolism. A study of pregnant women showed that women taking probiotics versus a placebo had lower body fat percentages and smaller waists one year after giving birth. It is quite clear that digestive issues are associated with trouble losing weight and a risk of gaining weight and supplementing with high quality probiotics is a great place to start to get gut health back on track.

5. Aerobic Exercise
Scientists now acknowledge that obesity is related to low-grade systemic inflammation. A recent study showed that three moderate aerobic exercise sessions per week helped decrease inflammation, reduce liver stagnation, and shrink belly fat. Research from Duke University shows that aerobic exercise is better at improving liver function and reducing abdominal fat than weight lifting. You don’t have to run marathons; consistent walking is better than not exercising at all.

While there is no magic pill that will melt away fat, nutrition can help you to get more benefits out of a healthy diet and exercise routine. If your waist is larger than half your height in inches then any steps you take to reduce your waist size is sure to improve your overall health!

Search thousands of health news articles!