Achieving a flat stomach through exercise: Recommendations to consider for a flatter midsection.
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In the pursuit of a flat stomach, many people turn to various exercises and diets. However, achieving this goal requires a holistic approach that encompasses regular physical activity, a balanced diet, hydration, stress management, and good sleep hygiene.
Weightlifting and resistance training are effective in burning calories, increasing muscle mass, and reducing muscle loss associated with calorie reduction. They also help reduce body fat mass. One such exercise is the burpee, which involves standing, squatting, lowering hands to the floor, kicking legs back into a plank position, jumping the legs forward to resume a squatting position, and rising to stand [1]. Beginners might start with 2 sets of burpees, each consisting of 10-15 repetitions, with 30-60 seconds rest after each set.
Regular physical activity for more than 150 minutes per week can counteract weight gain [2]. Combining cardiovascular and resistance training is particularly beneficial for fat loss and preserving muscle mass, which accelerates the flattening of the stomach area.
Bicycle crunches are another exercise that can tone the abdominal muscles and obliques. To perform bicycle crunches, lie flat on the back, interlace fingers behind the head, raise head and shoulders, twist torso to bring left elbow toward right knee, extending left leg, holding position for 1-2 counts, returning to starting position, and repeating on the opposite side. Aim to perform 3 sets of 12-20 repetitions, with 30-60 seconds rest after each set.
A healthy diet is crucial for reducing total body fat. Opt for foods high in fiber, protein, and healthy fats, such as fruits, vegetables, lean proteins, and whole grains. These foods can help reduce total body fat and promote a flat stomach [3].
Chronic stress can lead to a rise in blood sugar and an increased risk of weight gain and obesity. Stress causes the body to release cortisol, which can boost the appetite and slow down metabolism. Therefore, managing stress through relaxation techniques, meditation, or yoga can help in weight loss and achieving a flat stomach.
Getting enough sleep can prevent negative health effects such as changes to hormone levels, metabolism, and the risk of diabetes. Aim for 7-9 hours of sleep per night. Poor sleep quality makes a person more hungry and more likely to overeat, so improving sleep hydration is essential.
Drinking water can promote a feeling of fullness, prevent water retention and bloating, and mask dehydration as hunger. It is recommended to drink at least 8 glasses of water per day.
It is important to note that spot reduction of belly fat is largely a myth. Overall fat loss through diet and exercise will gradually reduce belly fat [4]. Maintaining muscle mass during weight loss improves metabolism and appearance, especially as age increases.
In summary, achieving a flat stomach may take from a few months up to half a year or more, depending on individual factors such as age, sex, height, weight, physical activity, eating habits, and underlying health conditions. Aiming for gradual weight loss of 1-2 pounds per week, combined with healthy eating and regular physical activity, is the key to success. Consulting a healthcare provider can help tailor a safe and effective plan considering personal health conditions.
References:
[1] American Council on Exercise. (2018). How to do a burpee. [online] Available at: https://www.acefitness.org/education-and-resources/lifestyle/blog/6193/how-to-do-a-burpee/ [Accessed 15 March 2023].
[2] Mayo Clinic. (2021). Resistance training: Using weights to build muscle. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/resistance-training/art-20047521 [Accessed 15 March 2023].
[3] WebMD. (2021). How to lose belly fat: 14 simple tips. [online] Available at: https://www.webmd.com/diet/ss/slideshow-how-to-lose-belly-fat [Accessed 15 March 2023].
[4] Healthline. (2021). How long does it take to lose belly fat? [online] Available at: https://www.healthline.com/nutrition/how-long-does-it-take-to-lose-belly-fat [Accessed 15 March 2023].
[5] Verywell Fit. (2021). How to lose belly fat: 12 effective strategies. [online] Available at: https://www.verywellfit.com/how-to-lose-belly-fat-4029774 [Accessed 15 March 2023].
- Depression is a mental health condition that can impact a person's motivation and ability to maintain a health-and-wellness routine, potentially leading to obesity and increased risk of Alzheimer's disease.
- Predictive devices, such as fitness trackers, can monitor a person's physical activity, heart rate, and sleep patterns, providing insights that help manage health and reduce the risk of conditions like psoriasis and diabetes.
- Bipolar disorder, a mental illness characterized by mood episodes involving periods of depression and mania, may be influenced by physical fitness and exercise as a means to manage stress and improve overall well-being.
- Science has shown that a balanced diet rich in fiber, protein, and healthy fats can help reduce total body fat, counteract weight gain, and contribute to the management of conditions like obesity and type 2 diabetes.
- Regular exercise through weightlifting, cardiovascular training, and flexibility workouts can aid in stress management, helping to mitigate the Cortisol surge that leads to weight gain, obesity, and increased risk of developing depression.
- In order to manage chronic conditions such as obesity, Alzheimer's disease, depression, or psoriasis effectively, it's crucial to maintain long-term health-and-wellness practices, incorporating fitness, exercise, a balanced diet, and stress management techniques into one's lifestyle.
