1. Cut the calories, but not too
It is common knowledge that you must cut calories to produce weight loss.A popular method is to reduce your daily intake of 500 to 1000 calories, to lose about 1-2 pounds (0.5-1 kg) per week (1).That is, by limiting your calorie intake can go backwards too much.Eating too few calories can cause a significant decrease in the metabolic rate, or the number of calories you burn per day (2, 3, 4, 5).In a study a group of people who ate 1100 calories a day, your metabolic rate slowed more than twice as high as the about 1500 calories a day consumed on four consecutive days (5).In addition, this decrease in the metabolic rate can stop after also begin normal behavior. This means that before you have a lower metabolic rate you could strongly restrict your calorie intake (4, 6).Therefore, it is important not to restrict too much or too much of their calorie intake.
2. more fibers of food, in particular soluble fibers
Soluble fiber absorbs large amounts of water and slow down the passage of food through the digestive tract.This turned out to be a stomach to delay emptying, causing the stomach to expand and make you feel full (7, 8).In addition, the soluble fiber, which can reduce the number of calories reduce body food (9).By consuming soluble dietary fibers, it is also less likely to collect fat around the organs, reduce their waist circumference, and reduce the risk of various diseases (10).An observation study showed that every increase of 10 grams of daily intake of soluble dietary fiber decreased fat waistline by 3.7% in five years (11).Good sources of soluble dietary fiber include oats, linseed, avocados, beans, rosé and blackberries.
3. Take probiotics
Probiotics, living bacteria are suggested to play an important role in weight loss and maintenance (12, 13).It has been shown that overweight and obesity have different compositions of darmbacteria than people with normal weight that can affect weight gain and fat distribution (14, 15, 16).The regular consumption of probiotics can reduce the balance of the intestinal flora tip, which reduces the risk of weight gain and fat accumulation in the abdominal cavity.Some strains of probiotics have proven to be particularly effective in reducing the abdominal fat. These include (17, 18, 19, 20, 21):Lactobacillus fermentumLactobacillus amylovorusLactobacillus gasseriProbiotic foods are certain types of yogurt, kefir, tempeh, kimchi and cucumbers.There are also a variety of probiotics available. However, these supplements usually contain different strains of bacteria, so be sure to choose one that contains at least one of the strains mentioned above.4. Cardio
Having exercise cardio or aerobics is a great way to burn calories and improve overall health.In addition, studies have shown that it is very effective to strengthen your tummy and lower your waist (22, 23, 24, 25).Studies often recommend each week intensely to 150-300 minutes of average intensity aerobes, resulting in about 20-40 minutes per day (26, 27).Examples of cardio include walking, speedy walking, cycling and rowing.
5. Drink protein shakes
Protein shakes are an easy way to add protein to your diet.Enough protein in the diet can boost metabolism, reduce appetite, and help reduce fat loss, especially their abdominal area (28, 29, 30, 31).In addition, studies have suggested that protein addition shakes diet weight loss can be particularly effective to reduce waist circumference (32, 33, 34).
6. Eat foods with high content of monounsaturated fatty acids
Monounsaturated fats are liquid at room temperature and are classified as "good fats".Studies show that a diet rich in monounsaturated fatty acids can prevent the accumulation of abdominal fat, the most dangerous type of fat (35, 36).The Mediterranean diet is an example of a diet that is rich in monounsaturated fats and has been linked to many health benefits, including reducing the risk of central obesity (37, 38).Foods rich in monounsaturated fatty acids are olive oil, avocados, nuts and seeds.
7. Limit the intake of carbohydrates, especially refined carbohydrates
Limit the intake of carbohydrates is that the powerful health benefits shown, especially for the weight loss (39, 40).Specifically, studies show that dieting low carbohydrate fat around your body will keep you struggling and expanding your waist (41, 42, 43, 44).Some studies suggest that also dramatically improve your metabolic health and reduce your waistline by simply replacing refined carbohydrates with carbohydrates of untreated food, taking the arrangement (45, 46).Observational studies have shown that people who consume most whole grain products were 17% less likely than those who have abdominal fat to eat the diet rich in refined carbohydrates (47).
8. Perform strength training
The loss of muscle mass is a common side-effect of the diet.This can harm your metabolism as muscle loss reduces the number of calories you burn daily (48).Regular persistence training can prevent the loss of muscle mass and, in turn, will help maintain or improve your metabolic rate (49, 50).In addition, strength training can be particularly effective in your belly and reduce waist circumference (51, 52).In fact, combined with aerobic exercises force training seems to be the most effective slimming of the waist (53).
9. The exercise rather than yourself
Standing exercises can help your health lead more the same exercises while weight machines sit or use.Standing to be the most active muscles maintain the balance and keep your weight. Therefore, it will spend more energy work (54).A study comparing the effects of standing and sitting exercises showed that some exercise in a 7-25% in the session (55) of more muscle activation.Another study showed that the position of your breathing session can improve (56).While this may seem like a small change, it can strengthen your abdomen and worth a try.
10. Add to your diet apple cessation
Apple cider is impressive with many health benefits, associate most of which are due mainly to its content of acetic acid.Several animal studies have shown that acetic acid reduces the accumulation of body fat (57, 58, 59).Although studies in humans lacks something in this area, a study showed that overweight men take a tablespoon of apple celiac daily for 12 weeks reduced their waist 0.5 inches (1.4 cm) on average (60).
11. Go at least 30 minutes per day
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health.Interestingly, studies have shown that it should not exercise vigorous health benefits.It has been shown overall body fat and fat around the abdomen (61, 62), speedy walking regulate and effectively reduce.In fact, walking fast for 30-40 minutes (about 7500 steps) per day was associated with a significant reduction of dangerous abdominal fat and fine size (63).
12. Avoid liquid calories
Sweetened lemonade, juice and energy drinks are loaded with sugar and liquid calories in general.It is also very easy to drink large quantities at once, in an abundance of empty calories.The thing with liquid calories that your brain is not recorded as recorded are solid calories. Therefore, you will consume the calories of everything you eat or drink (64, 65) in the end.One study found that every daily dose of a sugary drink increases the risk of obesity by a whopping 60% in children (66).These drinks are also typically loaded with fructose, which has been directly linked to gaining fatty belly (67, 68, 69).
13. Eat full single ingredient foods
The best nutritional advice alone I can support someone your diet is on eating whole foods, ingredient.Whole foods are loaded with food, fibers, water, vitamins and minerals.This makes it very difficult sobreconsumir these foods, some of which even have their own benefits to prevent weight gain (70, 71).Try eating whole grain products, nuts, legumes, fruits, vegetables, dairy products, fish and raw meats.
14. Drinking water
There are at least three ways how water can help you achieve a flat stomach.First, it can help you lose weight temporarily to increase your metabolic rate.In fact, drinking water can boost your total energy consumption to 100 calories per day (72, 73).Secondly, water before meals can make you feel full, so eat ultimately less calories (74, 75, 76).Thirdly, it can help constrain constipation and reduce flatulence (77, 78, 79).Try to drink a glass of water before each meal. It can help you achieve your goal.
15. Practice Mindful Eating
Attentive food is a technique that can recognize and deal with their feelings and physical sensations with regard to food and hunger (80, 81).It is slow to eat without distractions, focus on their physical hunger signals and eat only until you feel full (82).Most studies agree that eating carefully will help you lose weight by changing your eating habits and stress-induced behaviors, such as stress and binge eating (82, 83, 84).In addition, it is more likely to help you maintain long-term weight because it focuses on behavioral change.
16. Avoid swallowing air and gases
The biggest source of gas in the diet are carbonated beverages such as soda.It bubbling the carbon dioxide that is released from the fluid in the stomach. This can cause flatulence or swelling.This can also occur when you chew gum, drinking through a straw or talking while eating.Eat in the silence to help drink an alcohol-free drink glass and change the water you can reach a shallower stomach.
17. High Intensity Training Brand
A popular way to do with high intensity training intervals is an intense activity like running, rowing, or jumping, with short pauses running in between.This form of exercise makes the body burn more fat and increases your metabolic rate, even long after they have completed their training (85, 86, 87, 88).It has been shown that the high intensity training has superior effects on the burning of fats, compared to other types of exercises, and is particularly effective at slimming down the size (89, 90, 91).In addition, this type of exercise takes much less time than other types of exercise, because it can usually be performed in 10 to 20 minutes.
18. Reduce your stress
Stress and anxiety are very common, and most people live at some point in their lives.Stress is linked to the development of many diseases, and is also a common reason why people tend to eat too much or eat, often without hunger first (92, 93).In addition, stress causes the body to produce cortisol, a stress hormone. It has been known to boost appetite and in particular lead to the storage of abdominal fat (94, 95, 96).This can be especially dangerous in women who already have a waist because they tend to produce more cortisol in response to stress, which increases fat belly (97).Try to add some relief from stress activities in your daily routine, such as yoga or meditation.
19. Eat more protein
The protein is the most important nutrient in terms of weight loss.Your body burns more calories than fat digesting protein or carbohydrates. Accordingly, a high protein diet can be an additional 80-100 calories per day burnt (98, 99).A high protein diet also reduces appetite, make you feel full, and help keep muscle mass during weight loss (30, 100, 101, 102).In addition, studies have shown that people who eat more proteins are thinner than those with lower protein intake (32, 34, 103) size.The amount of protein you need depends on many factors such as age, gender, and activity level.Usually you should try to get on a daily basis of 20 to 30% of their calories in the form of protein. This can be achieved easily at any meal by incorporating a protein source.
20. Track your food intake
If losing weight, try, it may be useful to control your food intake.There are several ways to do this, but the most popular and effective calories count, keep a dietary book and take photos of their food (104, 105, 106, 107).They do not have to do all the time, but it can be good to keep track of their taking every few weeks for a few days in a row. This makes you aware of your calorie intake and let your weight loss diet adjust if necessary.Studies are unanimous that people who follow their dietary intake tend to achieve your weight loss goals (108).Here are five applications or web sites that allow you to easily track your nutrient intake and calorie-free.
21. Come eggs
Eggs are healthy, rich in protein and have unique properties of weight loss.A large egg is very nutritious and contains only about 77 calories (109).Studies have shown that for eight weeks, 65% more weight loss can lead to eggs for breakfast as part of a calorie restriction to eat compared to other types of food for breakfast breakfast (110, 111) regime.It has also been shown that a small egg significantly reduces calorie intake over the next 24 hours, completely unintentionally and effortlessly (100, 112).In addition, it has been shown that eggs are most effective in size by size as the other foods reduce the same calorie content with (111, 113).22. Get enough sleep
Good enough sleep is very important for weight loss.Studies have repeatedly shown that sleep less than five hours per night for adults and less than 10 hours for children, there will be an increased risk of weight gain (114, 115).In women, the short sleep period is constantly linked to the increase in waist circumference compared to those who sleep a good night (116, 117).Similarly, people who lack sleep are up to 55% more likely to be obese (114, 118).Fortunately, it has been shown that the transmission of sleep duration with shorter lengths of healthy have eliminated these effects (119).
23. Try intermittent fasting
Intermittent fasting is a process whereby food you turn between eating and fasting for certain amounts of time.The most popular intermittent fasting methods are limited for 24 hours, two to four times a week or fasting 16: 8 where the window is eight hours a day, usually between lunch and dinner.Usually, eating altogether makes fewer calories, without consciously thinking.While intermittent fasting has been proven to be a regular daily calorie restriction in reducing the abdominal fat, many people find intermittent fasting as effective to be lighter for the loss of the traditional diet to keep weight (120, 121, 122, 123).
24. Eating fat fish weekly or taking fish oil
Usually it is recommended to eat fat fish once or twice a week.Fat fish is very healthy and rich in omega-3 long-chain essential fatty acids and high-quality proteins (124, 125).It has been shown that the protein contributes to weight loss, and studies have suggested that omega-3 fatty acids can also reduce fat accumulation in the liver and in the abdominal cavity (126, 127, 128, 129).If you do not want to eat fat fish, you can get long-chain fatty acids from fish oil supplements or fish.
25. Limit your additional intake of sugar
Sugar is added today to the most common diseases in the society, such as heart disease, type 2 diabetes and fatty liver disease (130, 131, 132).Added sugar consumption is too high in most societies and Americans eat about 15 teaspoons of added sugar per day (133).Studies have shown a direct link between high consumption of added sugar and increased waist circumference, especially in people who drink sugary drinks (134, 135, 136).Added sugar hidden in many foods, so it is very important to read the list of food ingredients.
26. Replace certain fats with coconut oil
Coconut oil contains a unique combination of fatty acids. It is one of the few foods rich in medium chain triglycerides (MCT).Studies have shown that by MCT some food fat can increase energy consumption and feel full (137, 138, 139, 140).Further, coconut oil has been shown to reduce the size of the size of other types of fat (141, 142) more effectively.Note that coconut oil with 9 calories per gram still fat. Therefore, it is important not only to replace coconut oil on your diet, but to help other sources of fat.
27. Strengthen your heart
Crunches and other abdominal exercises can benefit both your health and your appearance.Make regular exercises that strengthens and adds weight to your abdominal muscles, which can prevent back pain from a weak position.A strong core will also improve your posture and support your spine, making you look bigger and safer.In addition, basic exercises help strengthen the muscles that are ultimately held in the uterus, making it look slimmer.Try basic exercises that engage all your core muscles, such as boards or pilates roll-ups.
28. Drink coffee (without sugar) or green tea
Unsweetened coffee and green tea are among the healthiest drinks in the world.It was found that coffee consumption burnt the number of calories increased in 11.03% (143, 144, 145).Likewise, it has shown green tea extract tea or have taken fat burning by up to 17% and the energy consumption of 4% (146, 147, 148, 149).These include green tea, black tea and oolong tea.The most important thing is that studies on animals and humans have shown that drinking coffee and tea can help reduce the risk of accumulation of abdominal fat that helps reduce waist circumference (150, 151).
29. Do not drink too much alcohol
Alcohol contains seven calories per gram, which is partly why alcoholic drinks are usually loaded with liquid calories.Ounce for ounces of beer contains a similar number of calories as a sugary soda, while red wine contains a huge amount of double amount (152, 153, 154).Although it is unlikely that moderate alcohol consumption affects weight gain, excessive alcohol consumption is associated with weight gain, especially around the abdomen (155, 156, 157).If you want a flat stomach, you should try to reduce or eliminate alcohol.
30. Sneak extra activity in the day
You can easily add extra activity to the day sneaking through the amount of non-exercise activity you are doing.This includes walking, standing, moving, moving and basically everything outside the physical training, sleeping and eating (158).Studies show that only standing, moving or walking can increase the calories you burn for five to six times compared to sit (159, 160).A study suggested that movement, walking and standing could burn up to 2,000 additional calories per day, depending on weight and activity level (160).Make your goal walking while talking on the phone, standing regularly on a desktop stand or take the stairs whenever possible.
With home take noticeAs you can see, there are many strategies that can help you achieve your goal of achieving a flat stomach.Through some of the above tips included in your daily routine, you can see your six pack, rather than later.Keep in mind that it takes some time and effort, but it is worthwhile in the end when it is done properly.
