Still can’t button your skinny jeans after weeks of exercise and dieting? Here are tips on what you can do to finally flatten your belly.
1.You’re doing the wrong workout
Many people turn to steady-state cardio workouts, like long jogs, when trying to slim down. The problem with this approach: A 45-minute run at a consistent pace may help you shed pounds at first, but soon your metabolism will adjust and you’ll stop burning calories the moment you hop off the treadmill. A better and more effective way to tone your tummy? Weight training. Lifting weights creates micro-tears in muscle that take more energy (i.e. burn more calories) in the healing process, which can last up to two days after your training session. You can create a HIIT program with any sort of exercise, including cardio workouts such as running, swimming, cycling, or rowing, as well as full-body strength workouts.
2.You fall short on magnesium
Our bodies require magnesium for more than 300 chemical reactions, including keeping heart rhythm steady and regulating blood sugar levels, but in addition to its health benefits, this nutrient may also aid in weight loss and body shaping. Eat more magnesium-rich foods, such as leafy green vegetables, beans, and nuts. Or talk to your doctor about taking a supplement. The recommended amount of magnesium for women under 30 is 310mg, and 320mg for women 30 and over.
3.You Don’t Sleep Enough
Not getting enough sleep can have serious consequences for your waistline: women who slept five or fewer hours per night were 32 percent more likely to experience major weight gain over 16 years than those who got more sleep. Also, women who got four hours of sleep instead of eight, they consumed more than 300 extra calories a day, mostly from fatty foods. Why? Too little sleep causes an increase in a hormone called ghrelin that stimulates appetite. Get the expert-recommended seven to nine hours of sleep a night.
4.You’re hooked on soda
Sugary soda, packed with empty calories, is obviously a diet disaster, but even the no-calorie version can expand your waistline. Regular soda was associated with increased waist size and abdominal fat, but diet soda was associated with increased waist size, BMI, and total percentage of fat. This vicious cycle by making water or unsweetened tea your standard drinks with meals. If you’re bored with H20, sweeten it with slices of fruit. Coffee is also fine, but minimize high-calorie additions.
5.You drink too much
Several studies show that alcohol can increase appetite and food intake, and certain types of alcohol are associated with belly fat specifically. It’s fine to enjoy a glass of wine or clear liquor every so often with a meal. But avoid soda and sugary mixers, like those used for daiquiris and margaritas. The good news? There’s no need to cut out booze completely. In fact, a study found that normal-weight women who consumed a light or moderate amount of alcohol gained less weight and had a lower risk of becoming overweight or obsess during nearly 13 years of follow-up than even non-drinkers.