Getting a flat stomach without losing curves is a difficult task. This is because to lose belly fat you have to go on a calorie deficit diet but to maintain your curves, you need a calorie surplus.
Fat can’t be spot-reduced. However, you can hold on to muscle by making your calorie deficit minimal and your protein intake high.
This article will show you how to get a flat stomach without losing curves.
It’s important to remember that belly fat can be difficult to get rid of. You can strengthen your abs but remain with a layer of fat.
Genetics, lifestyle and diet determine where your body stores extra fat. Fat is normal and a healthy part of being human but if you want to reduce body fat healthily, you need to change your lifestyle.
Losing weight requires the same thing: consuming fewer calories, exercise and lifestyle changes.
HOW TO GET A FLT STOMACH WITHOUT LOSING CURVES
Here are some healthy ways on how you can get a flat stomach without losing curves.
As we’ve said earlier, you can’t spot-reduce fat. It’s almost impossible to get a flat stomach without losing weight anywhere else.
Unless you’re opting for cosmetic surgery, you can’t direct your body to lose fat only in your stomach.
However, some exercises will help you reduce your waist without affecting your hips.
One of the exercises is yoga.
A 2016 study found that yoga can help you lose fat in your midsection without going on a calorie deficit. 60 women practiced yoga for 12 weeks and lost an average of 1.5 inches without going on a diet.
Planks are a highly beneficial isometric core strengthening exercise. They are also a great full- body workout that engage muscles in your shoulders and legs.
Studies found that planks activate your core muscles which helps you trim your waistline.
Planks also help you improve your posture, balance, stability and help improve your athletic performance for weight lifting, cycling and running.
You can also add the side plank and reverse plank to your routine to best achieve how to get a flat stomach without losing curves.
3. HIGH-INTENSITY INTERVAL TRAINING
HIIT workouts are a cardio exercise where you do short bursts of intense exercise followed by a short rest period.
Studies have shown that they are an effective workout to burn a lot of calories.
There are many combinations of HIIT workouts that are perfect for blasting belly fat off. There is the 8-minute standing HIIT workout.
You can also try 20-30 seconds of fast running on the spot or sprints followed by 10-15 seconds of walking for a 30-minute session.
These are a strength exercise to help you tone your lower body.
Squats will help you reduce belly fat as they burn calories which will help you lose body. Additionally, squats tone your butt and thighs making your curves more muscle than fat. This will make it easier to achieve how to get a flat stomach without losing curves.
Add at least 15 squats a day to your workout routine to make sure you lose weight not the curves.
Lunges help you build lean muscle mass in your thighs and buttocks. As you work out, you will lose body fat.
To maintain the flat belly and curvy hips, you can do lunges which work your core and give your butt a lift. This will help you get a flat stomach but stay thick.
6. AVOID STRESS
Stress can be a reason why belly fat latches on. One of the lifestyle changes you will have to make if you want to be successful on how to get a flat stomach without losing curves is finding healthy coping mechanisms.
Research shows that added anxiety and depression makes it harder to lose weight.
Doing more exercise can help boost your mood. You can also try meditation, long walks or massages to help you cope with stress.
7. DRINK MORE WATER
This seems like a no-brainer, but regular water consumption is necessary to be healthy.
For some people, drinking water frequently also helps speed up weight loss.
Studies show that drinking water can help you lose weight by suppressing your appetite, boosting metabolism and making exercise easier.
8. CREATE A CALORIE DEFICIT
If the number of calories you eat each day is equal to the number of calories you burn each day, then you will maintain your weight.
If the number of calories you consume is more than the number of calories you burn, you will gain weight.
If you want to lose weight, you must burn more calories than you consume. You achieve this by limiting your calorie intake but increasing the amount of activity.
To lose one pound of fat (450g) you need to burn 3500 extra calories.
However, since you don’t want to lose your curves, you need to make sure your calorie deficit is small. This means you will maintain your weight loss but still holding on to your muscle.
You need to ensure you’re consuming enough protein and are doing resistance training to make sure your hip and thigh muscles are getting toned.
If you consume too few calories, your body will burn through your fat reserves then through muscle. That’s the last thing you want.
You could have belly fat because your body is storing water weight. It is also known as edema.
Your body is already 50-60% water. However, water weight is the extra water that is stored and causes bloating and puffiness. It can add up to 1.6kg to your total weight.
To lose water weight you will need to:
-Reduce your salt intake. You can do this by removing table salt from your meals and eating foods that help reduce your sodium levels like bananas, avocado and leafy green vegetables.
-Stop taking fizzy drinks. Replace them with water. Drinking water helps improve your kidney function which will help you flush out the excess water.
-Try Vitamin B-6 and magnesium oxide supplements which help with natural body water retention.
Another reason why your body is retaining belly fat could be because you don’t consume enough fiber. Your stomach can be pushed outward because it’s retaining gas and waste from your digestive system.
Studies show that eating a diet rich in fiber makes cutting calories easier because it helps you feel full for longer.
Cut down on processed sugars, trans fats, candies and white starches.
There is no ideal body type. If you want to get an hourglass figure because you idolize a certain celebrity, you need to understand that no two bodies are the same. Age, hormones, genetics play a part in why your body looks the way it does.
Unless you already have a shape with a small waist and wide hips then you can’t alter your bones to give you an hourglass figure.
If you want to succeed in how to get a flat stomach without losing curves, you will still need to accept that you may still have smaller hips.
You need to patient and realize that only diet and exercise can help you lose weight and tone your body in the shape that you want.
Research shows that there are no supplements or medications that can help you get a flat stomach.
Ensure that you consult your doctor before trying HIIT workouts if you have a heart condition or chronic pain. Also, ensure that you get a doctor’s advice before you go on a calorie deficit diet.
If you feel faint or dizzy when trying to lose weight, stop immediately and see a doctor.[related_posts_by_tax posts_per_page="4"]