That load of excess fat hanging from your abdomen is nothing short of a nuisance. Besides ruining your appearance, this fat is the harbinger of many acute and chronic health problems. From the risk of stroke to heart disease, obesity can give rise to numerous adverse conditions. Therefore, losing excess body fat and getting a flat stomach should be a priority for many people in the USA who face this issue constantly.
Obesity rates in the US have risen quite drastically over the past decade, with the COVID-19 pandemic playing a significant role in the situation. The latest reports from the Center for Disease Control and Prevention’s Behavioral Risk Factors Surveillance System put 19 states with obesity rates above 35%, up from 16 states in 2021. West Virginia, Alabama, Texas, and Kentucky are some of the states with the highest obesity rates in the country.
Fat around the belly is the hardest to lose. It can take months, if not years, to get a flat stomach. Fortunately, there are a variety of ways in which you can shed excess fat on your body now. Here are a few:
1. Get surgery
This option might not be number one on many people’s lists, but it is one of the most efficient and quick ways to lose belly fat. It is particularly useful for people who are excessively obese. Having to lose 50 or more in terms of fat can literally drain the life out of you. However, with the various surgical methods available in the US, things can become relatively simpler. This is especially true for obese Texans used to a sedentary lifestyle, as the state has an obesity rate of 35.8%, which is among the highest in the country.
This is one of the main reasons why tummy tuck surgery in Dallas serves as a viable option for many residents in the state. When diet or exercise isn’t working to get rid of that stubborn skin that continues to hang even after the fat behind it has gone, tummy tucking surgery provides a decent solution. Moreover, it isn’t just for people who are obese but can help women deal with the loose skin that comes after a pregnancy.
Certified professionals will consider your health conditions and a range of other factors before advising whether surgery is the best way forward for you.
2. Change your diet
As mentioned earlier, surgery is mostly the last resort for many people. If you are someone who is looking to lose belly fat in a conventional manner, it is advisable to start by changing your current diet.
The first step is getting rid of processed and fast foods from your daily routine. Refined sugar is another component that has to completely disappear from your diet. Here is a comprehensive article that lists foods you avoid at all costs for that flat stomach.
In order to develop and maintain a healthy digestive system, add more fiber to your diet. Beans, berries, avocados, dry fruits, and broccoli are fiber-rich foods. Simultaneously, also work on limiting carbohydrate intake. The body converts white bread, pasta, and sugar into glucose and ultimately stores it as fat. Excessive intake of these foods will not only add to the fat percentage in your body, but it will also become a significant health hazard over time.
Although this method is long and tiring, it offers exceptional results. That goal of a flat stomach can take a long time, even with the most vigorous exercise, but the outcome is sustainable and extremely beneficial. Starting with something as basic as a 20-minute jog every day, you can move up the steps to include strength training and other heavier workouts into your daily routine.
Experts advise people, in general, to move more even when at work. Climb some stairs, take a walk, or use a standing station to reduce the risk of excess fat buildup in your body.
The benefits exercise provides are substantial. Not only does it burn body fat, but it also lowers the rate at which fat builds up. Exercise also helps you build stamina and keep organs in a healthy working condition, ultimately reducing the risk of ailments like blockage of arteries or strokes. Every system within your body, including the digestive, respiratory, and circulatory systems, functions more efficiently, allowing you to live a longer and more active life.
4. Stay hydrated
Water is one of the most underrated drinks these days. The plethora of substitutes, including vitamin water, energy drinks, coffee, and carbonated beverages, have taken attention away from water. In reality, though, water alone can help people regulate the rate of fat buildup in their bodies.
Besides this, a glass of water before a meal can make the stomach seem fuller, allowing better portion control. This helps you, especially when you are dieting and working towards that flat stomach.
4. Get a flat stomach by fixing your sleep cycle
Today’s modern, fast-paced life has taken a toll on sleep most of all. An average person today gets less than seven hours of sleep when the recommended time is eight hours. Simultaneously, you fall asleep at odd hours, waking up cranky, exhausted, and with a migraine. This unruly sleep pattern is also associated with weight gain because sleep deprivation impacts hormones that regulate appetite. Sleeping less than eight hours a day will make you feel hungrier more often, causing weight gain.
A flat stomach is not just better for outward appearance but offers numerous health benefits as well. And while it takes time to lose belly fat, it is not impossible. A proper diet combined with exercise can work wonders toward your goal of flattening your tummy. However, if you are looking for a simpler option, surgeries like tummy tucking are also available. Be careful, though, with these procedures; it is crucial to consult a physician before opting for any of these solutions.