Looking for how long it takes to get a flat stomach?
You need to read this guide on the best tips for stomach fat loss!
The weight loss market was estimated to be around $70 billion1 in net worth, according to a 2018 survey taken in the US.
The food habit can be blindly blamed for this not so appealing statistics, and the demand for weight loss aids are expected to climb in the next 20 years by a factor of 3.
We are not here to blame what has already happened but to correct what is wrong and help you get back in to shape.
Many people work so hard to deflate their potbelly and Santa like appeal, but the majority of times they fail.
And the golden question here is: how long does it take to get a flat stomach?
The answer depends on a plethora of factors based on your body, gender, age, food habit, ethnicity, and genetics.
In this article, we see some ways to help you get a flat stomach quickly.
Without further ado, let us start.
Know what’s under your belly
Before you hit the gym and start working out for a dreamy figure, grab some of the basics of fat and its deposit under the belly.
Belly fat is not the usual kind of fat you see in other parts of your body.
Say, for example, if you have a bulky arm, then it is mostly subcutaneous fat.
The one on the belly is called visceral fat and forms very deep under the skin, on the abdominal cavity surrounded by other organs.
From an evolutionary perspective, visceral fat is necessary for cushioning various organs on the abdominal cavity.
However, too much of this fat harms your health by increasing the risk of type 2 diabetes, cardiovascular diseases, and even cancers.
You can check your waist measurements to roughly estimate the visceral fat levels.
Wrap a measuring tape around your waist just above the belly button and take a reading.
What science has to say about fat-loss
Here’s what the experts say about the road to a flatter stomach!
Belly fat has been a favorite subject for many researchers around the globe because of the potential it had in improving the quality of life.
One finding that changed the face of the fat-loss industry was the fact that visceral fat responds very much to exercises and dietary changes.
But the caveat is that you cannot target the belly fat, specifically like you do with fat on your arm or thighs.
That is why when you go on a dietary change by cutting down fats and carbs, the initial results appear on your face, thighs, buttocks, and arms instead of belly.
But genetics has a significant role in deciding where fat goes, and from where to trim, which is why people with pear shape get fat collected on their hips and thighs, while apple-shaped people have a big belly and waist.
Again, the fat collection is an evolutionary necessity, and it is a kind of food reserve by the body to be used during a shortage of food.
Simply put, the body does everything to store fat, especially the tummy ones, but at the same time, you wanted to lose as much as possible to maintain shape.
It is difficult, not but impossible, though!
How long does it take to get a flat stomach?
Fat-loss is a comprehensively studied topic, and researchers are yet to figure out some of the things about the fat deposition in our body.
According to some studies, 3500 calories constitute one pound of fat4, and this means roughly taking a 3500 cal diet will add one-pound fat in your body, and losing the same amount will reduce 1 pound of fat.
This is just a vague estimation, and actual numbers vary in real life.
So, if you plan accordingly and make up a diet plan short of 1000 cal per day, you could lose 2 pounds of fat in a week5.
It is indeed difficult to regulate a 1000 cal less diet, and that’s where exercising and workouts can help you to make up 1000 cal.
Theoretically, if you move according to the above figures, you could lose 8 pounds of fat per month, and that would add up to 96 pounds per year!
But how many of us have seen that happening?
It is always easy to deposit fat than getting it out of your body.
Focusing on an 800 ~1300 calorie deficit diet coupled with 1 hour of cardio workout6, and this could help you to manage a decent fat loss.
Our top tips for losing fat
Here are some of the methods you can follow to get a flat stomach in a few weeks, provided you are following it correctly, and your genetics favors weight loss!
Diet is the key
There is no groundbreaking deal in understating this logic behind weight gain.
The more you eat, the fatter you get!
Planning a diet that can reduce as much fat as possible is the first thing.
Cutting down the carbohydrate intake is also a good move.
However, you cannot risk your overall health for a flat stomach.
So, take enough nutrients from fruits and veggies to compensate for the micronutrient deficit.
Meat, poultry, dairy, oily foods, junk delicacies, etc. can be kept locked as a sweet memory in your heart’s deepest vault and go with low-fat oats, high protein veggies like beans & legumes, soy milk etc.
Say bye to sugar
Sugar is the natural and most detrimental source of fat deposits in your body, and according to studies, it is the leading cause of obesity.
Especially the sweeteners on carbonated beverages carry 10 percent higher visceral fat risk7 compared to regular sugar users.
Dietary sugar often doesn’t create a problem, but it is the sugar that comes from the artificial food causing pot belly.
Can’t you adjust without something sweet?
Then go for raspberries and blackberries, which are sweet and naturally low on sugar, and try to avoid all sorts of sugary beverages.
Proteins and fiber
Upgrading your diet is equally vital as regulating it.
You might manage to cut down the total fat intake, but that is a little short of enough.
Proteins are the best source of calories to maintain your shape, especially when you are on a fat-burning cycle.
According to a 2018 based US study, it was found that eating food rich in protein and fiber will accelerate the fat -loss8 apart from your manual efforts.
Not just that, fiber-rich foods ensure ultimate digestion with an excellent absorption rate.
Scientists recommend at least 35 gm of fiber9, which can be sourced from fruits, veggies, and fiber-enriched breakfast cereals.
Meat is a good source of protein, but for the time being, it is safer to grab protein from poultry, milk, tofu, beans, and veggies.
Giving right physical boosters
You don’t need much explanation to convenience why exercise is essential for building a great shape.
According to the recommendation by Health.gov, an average American must spend at least 150 minutes for light ~ moderate-intensity workout or 75 minutes of high-intensity exercise per week10.
If you can double the numbers above, i.e., 300 minutes of moderate workout or 150 minutes of high-intensity workout, the benefits are multiplied by a factor of 5.
According to studies, cardio exercises can considerably reduce the visceral fat to give a flat stomach.
Do consistent strength training to improve your physique, and getting more active during the day increases your metabolism, which is a shortcut to fat burning.
These are harmless live bacteria that are ingested to improve the gastric function and also to help in fat burning.
Many studies have demonstrated the role of probiotic agents in reducing the visceral fat, and its importance in improving the digestion.
In a China-based study11, the gut microbiota of obese and overweight people was different from that of a healthy individual.
Lactobacillus fermentum, Lactobacillus amylovorus, & Lactobacillus gasseri are some of the bacteria that are preferred in general probiotic supplements.
They can restore the amount of beneficial gut flora, aiding weight loss by improving the use of visceral fat.
So, how long does it take to get a flat stomach?
As per the statistics, you should be able to lose 2 pounds per week.
But it is a mammoth task to trim away the excess visceral fat.
Diet, exercises, and mindful approach are all it takes.
Even though it is a bit difficult, trimming way fat is never impossible.
Check out the above tips, which will give you a helping hand in cutting down visceral fat.
A probiotic supplement is something new to all, and it is worth trying because of the rising popularity and effectiveness in belly fat trimming.
But the key lies in one thing, control your diet, and you are half done!