When you lose weight your stomach will naturally become smaller.
It simply isn't possible for every individual to have a perfectly flat stomach, but it is possible to improve the way you look no matter what body shape you have. You have to work hard to get results, especially if your body is larger in the middle, like an apple, which means diet, cardio, strength training, and exercises that focus on your core. Some people hold a lot of weight in their stomachs, so don't be discouraged if you are not perfect or if it takes a lot of time to get results. Keep trying and over time your stomach will get more flat.
Belly Fat and Apple Shapes
People who hold body fat mainly around their stomach have a higher risk of heart disease and other illnesses such as diabetes. According to Harvard Health Publications, the problem with the apple shape is that stomach fat is mainly visceral fat that surrounds the organs in the torso. Do not worry if you have an apple shape, as this type of fat is fairly easy to get rid of as long as you eat a healthy diet and get regular exercise. It is normal to develop more of an apple-shaped figure as you age.
Fitness For Apples
A mixture of cardio and strength training is the best way to flatten your stomach and remove both visceral and subcutaneous fat. Cardio helps you lose weight, while strength training tones your muscles and raises your resting metabolism throughout the day. Aim for 150 to 300 minutes of cardio each week for weight loss, depending on the intensity of your training. Do strength training, such as a weight lifting routine or resistance exercises, at least twice per week for 30 minutes per session.
Count Calories for Weight Loss
A healthy diet with the right number of calories is vital to changing your apple-shaped figure and developing a flat stomach. Since daily caloric needs vary depending on size and gender, you will have to determine your individual needs; generally between 1,200 and 2,500 calories per day is the right amount of calories to help you lose weight. Focus on eating whole and non-processed foods that include lean protein sources, whole grains, low-fat dairy products, healthy fats, and plenty of fruits and vegetables. Drink six to eight glasses of water a day to make sure that your digestive system is functioning efficiently, and to eliminate retained water.
Focus on the Core
To get a truly flat stomach, you have to focus attention on strengthening your entire core. This will help your muscles look toned once you lose the excess fat that covers them. It is impossible to lose weight simply by targeting the abs and core, though. You need a full-body workout and a good diet to lose weight. Exercises utilizing a stability ball such as the roll-out and single leg press, as well as exercises like the plank, basic sit-ups, and mini-crunches will all help to strengthen your core. Do these types of exercises three or four days per week, starting slow and gradually increasing the amount each session.
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