The quest for a flat stomach might seem impossible, especially if you are doing abdominal exercises regularly to no avail. Eating a healthy low-fat diet will not only promote fat loss to reveal a flatter and more toned abdomen, it will also improve your health and quality of life over the long term.
Considerations
There is no magic diet for a flatter stomach to appear overnight. Decreasing overall percentage of body fat is the only way to decrease the amount of abdominal fat you carry. Use a combined approach of proper diet with regular exercise to create caloric deficits, boost your metabolism and lose overall body fat, which will also translate into loss of abdominal fat.
Benefits
Decreasing your waist circumference reduces your chronic disease risk. According to the National Institutes of Health, men with a waist circumference of 40 inches or greater and women with a waist circumference of 35 inches or greater, have increased risk for type 2 diabetes, dyslipidemia, hypertension, and cardiovascular disease. Losing fat around the abdomen translates into benefits far beyond just having a toned midsection.
Solution
Eat a diet low in fat, where 30 percent or less of your total calories comes from fat. Caloric deficits are needed to lose weight, so it's important to burn more calories than you consume. Eat five to six small meals per day to increase your metabolism. Going long periods of time without eating causes the metabolism to slow down and conserve the energy it needs to function. In contrast, when you fuel your body with small healthy meals frequently, roughly every three hours, metabolism increases and the body burns calories at a rapid pace, resulting in increased fat loss.
Essential Role
Drink more water to enhance fat loss and rid your body of excess water retention, which will help with your goal of having a flat stomach. Water is essential for the metabolic system to function properly. It flushes out toxins from your body, including those contained in fat cells, and helps the body to let go of stored fat more easily when you have a proper diet and exercise regimen. Guidelines suggested by the Mayo Clinic state that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Expert Insight
Other dietary considerations can also be taken into consideration when assessing waist circumference. Fiber rich foods such as fruits, vegetables, whole grains, beans and legumes are not only beneficial for weight loss, but are also excellent sources of fiber. The Institute of Medicine state that "the recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively." If you aren't getting the recommended daily intake, chances are that you are carrying around excess weight due to a slow-moving digestive system. Eat more fiber regularly to reduce transit time of the foods you consume and minimize excess volume in the intestines and abdomen.
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