How to Overcome That Weight-Loss Plateau and Get a Flat Belly

Eat more calcium-rich foods

To help you get through that weight-loss plateau and get a flat belly, you'll need to eat more calcium-rich foods. A diet that emphasizes fruits and vegetables is ideal, but you may need to take calcium supplements if your diet doesn't include enough of them.

The federal government recommends that we consume 70 micrograms of vitamin D daily. We can get this from sun exposure, but most people need a vitamin D supplement. But you shouldn't go overboard with this vitamin. There are other ways to get enough of it in your diet.

One of the most effective ways to lose belly fat is to follow a Mediterranean-style diet. Studies have shown that people who follow this diet are less likely to develop cardiovascular disease. They also have reduced levels of bad LDL cholesterol.

Exercise more

To avoid weight plateaus, it's important to vary your exercise and food intake. This keeps your muscles guessing, allowing them to burn more calories. It's also important to push the limits of your exercises. For example, you can walk up hills or do intervals on a treadmill. And, you can do the same thing outside.

To help overcome the weight loss plateau, you should increase the amount of exercise you do every day. You can use pedometers to monitor your steps and set yourself a goal. Try to hit at least 10,000 steps a day. Each 2,000 steps burns about 100 calories. If you've been exercising for a while, consider introducing interval training.

Create a calorie deficit by eating less

A calorie deficit is the difference between how much you eat and how much you burn. This deficit can be achieved through a combination of exercise and reducing your daily caloric intake. You should also consult a nutritionist or doctor for a customized diet plan based on your physical condition and your lifestyle.

Many factors can contribute to weight gain, but the most common cause is eating too much. Dieters often get lazy with their weight loss plan and forget to adjust their food intake to their new weight. They're still eating at the weight loss level they were at when they started, but their body no longer requires the same amount of energy to maintain the same size.

Sleep 8 hours a night

Increasing your sleep is an important step toward your goal of a flat belly. Skimping on sleep dulls the activity of the frontal lobes in the brain, which are responsible for impulse control and decision making. Without adequate sleep, you may have trouble making sound choices and resisting cravings for comfort food.

Research has shown that short sleep is associated with higher BMI and weight gain. Twenty studies involving 300,000 people found that those who slept less than 7 hours per night had a 41% higher risk of becoming obese. Those who slept between seven and nine hours per night had no increased risk of obesity. Additionally, short sleep duration was associated with higher waist circumference, a key marker for accumulation of belly fat. Similar results have been reported in children and adolescents.

Change your diet

If you're stuck at a weight loss plateau, you're not alone. Your body's natural behaviors, as well as lifestyle factors, may prevent you from reaching your goals. One such factor is stress. If you're suffering from high stress levels, you're less likely to lose weight.

You can avoid a weight loss plateau by making small adjustments to your diet and exercise habits. Usually, a weight loss plateau occurs after a steady, extended period of weight loss. This occurs because the body's metabolism is adapting to a lower weight. As a result, it wants to maintain a stable weight.

One diet plan that can help you lose weight and get a flat belly is the Mediterranean diet. This diet is full of healthy fats like omega-3s. These fatty acids are beneficial for overall bone health and may decrease your risk of osteoporosis. However, it can be difficult to stick with this diet over the long term.