Especially now that it’s summer and bikini season is in full swing, many people are seeking a flattery belly. However, it can be tricky to determine the best way to go about reaching the body of your dreams. For example, what sort of foods should you be eating? What should your exercise routine consist of? And what other factors may you be forgetting? Luckily, we’re here to help you answer those questions with some expert advice.
To get a run-down on the best, healthiest way to lose weight at a steady rate and get a flatter belly, we spoke to personal trainer Vivian Yu. She told broke down a step-by-step plan for us that includes eating healthy, exercising, getting enough sleep, and even managing your stress levels. Get more info on each of these crucial steps below!
Step 1: Healthy Eating
It shouldn't come as a surprise to hear that the food you put into your body impacts your health—especially your weight, in particular. Yu stresses the importance of balanced, nutritious meals. "Aim for a balanced diet rich in lean proteins, fruits, vegetables, and whole grains," she says. "Reduce intake of processed foods, sugars, and unhealthy fats. Stay hydrated, and consider portion control." Noted!
Step 2: Regular Exercise
Next up on the list is to remember to get your exercise! A great workout routine is crucial for anyone looking to lose weight. Yu says that implementing both cardiovascular and strength training will help you shed pounds at a steady rate. "Cardio helps burn excess body fat, while strength training, specifically targeted abdominal exercises, will tone and tighten your midsection," she explains. Luckily, there are plenty of ways to fit both cardio and strength training into your day, even from the comfort of your own home.
Step 3: Core Strengthening
If a flatter belly, in particular, is what you're after, Yu says you're going to want to focus on a lot of core strengthening exercises while you're building your workout routine. "Exercises like planks, bicycle crunches, and leg raises can help strengthen and tone your abdominal muscles," she tells us. Feel that burn—it'll be worth it in the end!
Step 4: Quality Sleep
Now here's a tip we can really get behind: don't forget to sleep! Sleep is absolutely vital for your overall health, and failing to get enough of it could even impact your weight loss progress. "Lack of sleep can affect the hormones that control hunger and satiety, leading to weight gain," Yu explains. "Aim for 7-9 hours of quality sleep each night." Practicing healthy bedtime habits is one great way to ensure you're getting enough quality sleep.
Step 5: Stress Management
Too much stress can take a toll on more than just your mental health. As Yu reminds us, "High stress levels can lead to weight gain, particularly in the abdominal area." There are plenty of ways to manage your stress in order to prevent this. She recommends "mindfulness practices, such as yoga or meditation," in particular. This can be do wonders not only for your weight loss goals, but also for your all-around wellbeing!
The bottom line
It's important to note that "spot reduction, or losing weight in one specific area, isn't possible," according to Yu. If you want a flatter belly, the best way to go is by losing weight overall. And while speaking to a professional to come up with a personalized approach is always the best option, taking each of these healthy steps and making changes to your lifestyle is always a good way to go—as long as you stick to it. "It's essential to make these changes part of a sustainable lifestyle, not a quick fix," Yu concludes.
