There is little doubt that being overweight and being obese is a huge health and social issues.
While on the one hand, we have millions struggling to get two square meals a day, millions suffer from the after-effects of obesity and overweight problems.
While many dreams about a flat belly, living that dream often becomes harder for many.
When a person becomes overweight the first signs start appearing in the belly and the abdomen area. The priority of overweight and obese persons is to try and get a flat belly apart from tackling excess fat build up in other parts of the body.
However, this may be easier said than done. The route to having a fatless belly and abdomen consists of a combination of dieting and exercising.
In this article, we will have a look at some time-tested and proven ways of being free from fat in the belly area, abdomen area and also other parts of the body like shoulders, thighs, buttocks, and arms.
Understand White Fat and Brown Fat
We might perhaps not be able to live the dream of a flat belly unless we understand a bit about white fat and brown fat.
This might look a bit technical, but there is a basic difference between brown fat and white fat.
Brown fat is made up of many small lipid droplets and it also has a larger number of mitochondria that also is rich in iron. The iron content gives it a brown color. Further brown fat has more capillaries because it consumes more oxygen.
Brown fat plays an important role in conserving heat when needed and generates heat by burning calories.
On the other hand, white fat or WAT (white adipose tissue) is made up of one large fat droplet.
It also helps in the storage of energy and releases fatty acids when required. The metabolic rate of this form of fat is quite complex.
Hence, if you are keen on losing weight and want to shed those extra inches of fat around your belly, abdomen, shoulders, thighs, butts and other areas, the focus should be on reducing the quantum of white fat in the body.
However, there is no denying the fact that some bit of white fat is essential for carrying our day-to-day activities and for meeting the energy needs of a person.
1. Don’t Skip Breakfast
This is perhaps one of the most simple and common-sense approaches when it comes to having that enviable flat belly especially if you are above the age of forty.
Many of us have the habit of skipping our breakfast and then making it up with a heavy lunch. There obviously will be a surge in hunger if breakfast is skipped.
Hence, it would always be advisable to have a sumptuous, nutritious and healthy breakfast that is not too lopsided on carbohydrates and fats.
2. The Importance of Water for a Flat Belly
Contrary to common opinion, drinking at least six to eight liters of water each day could help in reducing weight.
Our body tends to hoard water if it is deprived of its requirements.
Hoarding of water often causes your body to carry those excess pounds, especially around your midsection.
3. Eat More Water-Rich Food
Yes, this is a very important and vital tip that could help in your endeavor to have a flat belly without having to struggle too much. There are a host of vegetables and fruits that are very generous in their H2O concentrations.
You would do your weight management program a world of good if you can redirect your food habits more towards water-rich fruits and vegetables.
Many of these fruits and veggies are also rich in fiber and this makes you feel full.
You can avoid those irresistible binge eating habits when your tummy is full because of these water-rich and fiber-rich fruits and vegetables.
4. Look for a Good Weight Management Plan
While food habits, exercise habits, and other such proven tips are quite useful in your endeavor to lose weight, you must have a mentor or a guide to help you out.
While you could hire a weight management expert, a gym trainer or a nutritionist for this purpose, this may not be always feasible or affordable. In such situations, it would be better to look for some quality online weight management program or guide.
There are quite a few of them and the Flat Belly Fix program is one such program that is perhaps worth having a look at.
The program talks about a well-researched and well-thought-out eating plan spread over 21 days. It is aimed at shedding excess fat apart from giving a fillip to the metabolism.
It also could help in balancing the digestive system apart from improving the functioning of the gut.
The icing on the cake perhaps lies in the fact that you can achieve your goals and objectives without putting your body through a punishing diet-regimen.
5. Coffee Is Not All Bad
Coffee has caffeine and it works well as a mild diuretic.
It could help to de-puff your body and remove excess fluid and water in the body. It also has stimulating property and helps to keep your gut in an active mode.
Regular bowel movement and staying away from constipation play a significant role in reducing excess fat especially from the abdomen and belly areas.
6. Eat Fiber-Rich Foods
Eating nuts and thinning waistlines have a co-relation and some studies have established this.
This is because nuts are a rich source of monounsaturated fatty acids. They are satisfying and filling. Further, they are rich in fiber and help in regularizing bowel movement and keeping the tummy full.
Be sure that you stay away from salted variants of nuts because you will be spoiling the show.
7. The Importance of Low Fat Milk
Add low-fat milk to your morning cereal.
It could help in getting rid of those paunches and fatty tissues around the abdomen. Diets that are rich in calcium help in managing weight effectively.
Further, milk is a rich source of magnesium, potassium, and calcium and these minerals could help in counterbalancing the negative impact of sodium-induced puffing of the body.
8. Exercise and Burn Out Calories
While the above address your eating habits, you have to burn out calories to live the dream of a flat belly.
Hence, set time and effort for a useful, doable and effective exercise and workout regimen.
You could take inputs from the internet, books and other sources or get help from a gym trainer or other such professionals.
The Final Word