Are you sick of hiding your belly under baggy tops or buying your pants a size too big so your stomach won’t spill over the waistband? You’re not alone. The stomach is a major, if not the major problem area, for men and women. Contrary to what many people believe, doing thousands of sit-ups or crunches all day, every day, will not get you closer to achieving those washboard abs. Both belly bulge and love handles are about excess body fat, NOT lack of muscle. And sadly, we can’t spot reduce fat. That’s why ab exercises alone are not the solution. Scoring a flat stomach is all about workouts that burn body fat overall. One of the best ways to do that is utilizing exercises that are core focused, but impact different muscle groups at the same time so you’re strengthening your entire body, which burns more calories and subsequently more fat during and long after your workout.  A perfect example of this would be a mountain climber. You are working your chest, shoulders, triceps, core and accelerating the hell out of your heart rate for optimal calorie burn. This article will would be discussing ways of getting flat tummy;

  • Increase fiber intake:

  Fiber is a vital part of a healthy and balanced diet. It helps prevent health issues such as heart disease, diabetes, weight gain and some forms of cancers. It also improves our digestive health. Most people today do not get enough fiber into their bodies and this we need to change. It’s a really simple and highly effective way of changing our daily diets.

 There are foods that are high in fiber and these include peas, apples, oats, beans, citrus fruits, carrots just to mention a few. These fibers help our bodies move the contents of what we have consumed out of the colon and help produce bulky stools. It’s like an agent to help the waste removal truck move the garbage from one place to the next. In that way, they prevent you from constipation, because fiber is derived from plants our bodies cannot digest it and only uses it to aid our bodies by moving waste out of our systems.  As we cannot digest fiber it does not provide any calories to our system like other foods. Soluble fibers dissolve in water in our digestive system and this helps reduce the amount of cholesterol in our bloodstream.

 If you are constipated (this will make you bloated and heavier) and you increase your fiber intake and water these will soften your stools and allow them to pass easier.  Our bodies need a healthy balanced diet to keep it functioning well and too often we load up on the bad things and forget about the good things. Simple one here to follow cut out sugars and add fiber to your daily diet.

  • Cut down your carb:

  High starch foods (carbohydrates) such as bread, pasta, rice, and potatoes are not good. Whilst they are tasty they fill our bodies with carbs that are not good for us if we are trying to lose weight. So just cut them out. After a while, you won’t even miss them.

 When we remove carbs from our diet we are then reducing the amount of insulin that your body produces. Our bodies also start losing all the excess water in our system. Whilst this reduces weight quickly it is not healthy for you. You have to have carbohydrates in your diet. But which ones can you have, you can have barley, whole wheat pasta, acorn squash, legumes, sweet potatoes, whole wheat bread, black beans, oatmeal, and quinoa.  

  • Getting adequate sleep:

  Adequate sleep plays an integral role in our weight (getting a flat tummy). This is because our metabolism dictates everything from the rate we burn calories to when and where we store fat. And your metabolism is simply your biochemistry / hormone balance. For this reason, when we don’t sleep the body doesn’t release as much fat burning HGH, and conversely it releases more of the belly fat stress hormone cortisol as well as an appetite enhancing hormone called Ghrelin. Be sure to get your shut eye. 8 hours a night is preferable, but seven will suffice.

  • Participate in resistance exercise:

  Losing muscle mass is a common side effect of diets this can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis. 

Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate, moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size, in fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline 

  • Eating mindfully:

   Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger, it involves slowing down, eating without distraction, focusing on your physical hunger cues and eating only until you feel full.

 Most studies agree that mindful eating helps you lose weight by changing your eating behavior and reducing stress-related behavior, such as stress eating and binge eating. Also, it is more likely to help you keep the weight off in the long term, as it focuses on changing your behavior.

  • Reduce stress triggers:

  Stress and anxiety are very common, and most people experience them at some point in their lives, tress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place.  Also, stress triggers the body to produce cortisol, a stress hormone. It has been known to increase appetite and lead specifically to belly fat storage. 

 This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain, try to add some stress-relieving activities to your daily routine, such as yoga or meditation.

   As you can see, there are many strategies that can help you achieve your goal of a flat tummy. Keep in mind that it may take some time and effort, but will all be worth it in the end if done properly.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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