Flat belly and well toned body is what every person dream of. The first idea that might come to your mind to get rid of that fat tummy would be to “suck the belly in”. But the question is for how long you can do that? It is not a long term solution for hiding that fat belly.
Senior National manager, Geralyn Coopersmith at Equinox Fitness Training Institute says, “Developing a fit core early in life sets you up for amazing posture and a pain-free lower back.”
Valerie Orsoni, founder of LeBootCamp.com says, “A toned core will help your body age well in the decades to come, so it’s crucial to build a strong one early on.”
Here is another interesting fact about stomach bloating, Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic, says, “It is a myth that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first.” He adds, “Instead, you would see it in your feet or ankles as long as you are upright.” He says stomach bloating is either caused by some medical conditions related to heart or liver or by intestinal gas.
So the rule is simple:
Flat abs = better health
How to get them? Follow the tips:
Take Healthy Snacks
Healthy snacking in essential to keep your belly flat, by healthy snack we mean you can take a handful of almonds, a piece of cheese (low fat), an apple or anything containing protein. The ideal time for taking snacks is between 3p.m. to 4 p.m.
How does it work? Healthy snacking can boost your metabolism and maintain your blood sugar. An increase in the level of Insulin is responsible for storing fat around the belly. To maintain insulin levels it is important to maintain the blood sugar levels as well. Taking healthy snack every 3 to 4 hours can help regulate your blood sugar levels and save you from bloating.
Do the Ball Trick
Lay on your back with your legs stretched out and your arms stretched above your head. Take a stability ball in your hands and bring it above your chest, now bring your legs near your chest and place it between the ankles. Bring your legs back to the floor while holding the ball between your ankles. Stretch your arms again above your head. Repeat this “ball exchanging” technique for 10 to 12 times. Make sure your lower back is pressed against the floor during the entire routine.
Let Glucagon do its Work
You can consider glucagon as a friendly hormone that cuts down your belly fat. The lower insulin levels you will have the higher the levels of glucagon there will be. So try to take less of sugar. Let’s say ….you can have zero grams of sugar.
Chew your Food Properly
You can prevent bloating by chewing your food properly. The process of digestion begins as soon as we put the food in our mouth. Properly chewed food would result in less gas and ultimately less bloating. It should take you 30 minutes to finish your meal.
Follow the DCBA approach
What’s DCBA? “Diet first, cardio second, building muscle third and Abs exercises last.” For a flat belly this is how you should schedule your week.
- Prepare healthy meals for yourself, for 60 minutes in a day
- Do cardio for 20 minutes, 3 to 5 times a week
- Work on those muscles for 15 minutes, 3 days a week
- Finally, do abs exercises for 5 minutes, 3 times a week
Cut down the culprit salt
Did you know that table salt can increase your belly fat? Even soya sauce can contribute to bloating. Try to use kosher salt or sea salt and keep soy sauce away from your food. The high contents of sodium present in these products can instantly make your belly fat.
You can add flavor to your food by using tomato salsa or cayenne pepper. These two choices come with an added advantage of boosting metabolism.
Flat belly- A Few Punches Away
Did you know that boxing can help you cut down your belly fat? Just throw some punches while twisting and turning your torso, it will work all your ab muscles. You can lose 2 inches from your waist by adding boxing to your cardio routine for 15 minutes, within a month.
Take MUFAs and Whole-grains
MUFAs or monounsaturated fats and whole- grains can help you get a flat belly. Some researches prove that people, who take whole-grains daily, lose more belly fat.
Get rid of Constipation
Constipation can result in increased belly fat. Take a diet rich in fiber consisting of fruits, vegetables, whole grains, nuts, seeds and legumes to get rid of constipation. Also take regular exercise and plenty of fluids to avoid constipation.
Take the Anti-bloating Foods
Here are some foods that can help you cut down the belly fat; they are pineapple, parsley, ginger, peppermint tea and yogurt. On the other hand there are some foods that will cause your belly to bloat, so stay away from foods like noodles, corn, rice, potatoes and flour products. Also say NO to carbonated drinks.
But to lose that fat belly, do not starve yourself. Just follow these simple tips and you might fit into your old skinny jeans once again!