Teaching Old Abs New Tricks
You might have to work around some age-related limitations, such as limited flexibility and back or joint problems, but the fundamentals of core exercises for 50-year-olds are still:
- Situps for working the lower abdomen
- Crunches for working the upper abdomen
- Planks for a full-core workout
- Scissors for the lower and mid-abdomen
- Torso twists for stretching and flexibility
Track Your Food Intake
When youre trying to lose weight, it can be helpful to track your food intake.
There are several ways to do this, but the most popular and effective ones are counting calories, keeping a food diary and taking pictures of your food .
You dont have to do this all the time, but it may be good to track your intake for a few days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.
Studies generally agree that people who track their food intake are more likely to reach their weight loss goals .
Here are five free apps or websites that allow you to easily track your nutrient and calorie intake.
Bottom Line:
Tracking your food intake once in a while may help you lose weight by making you more aware of your calorie intake.
An Apple A Day Keeps The Doctor Away
We’ve all heard the saying, but it’s true: an apple a day really does keep the doctor away, especially when your belly fat is concerned. Researchers at the State University of Rio de Janeiro found that eating three apples a day spurred significant weight loss when compared to eating a similar amount of an oat-based snack. Money may not grow on trees, but a flatter belly sure does!
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Does Shapewear Make Your Stomach Flatter
Getting that flat stomach is not as easy as you think. It takes a lot of effort to have a flat tummy, from exercising, eating a balanced diet, and wearing suitable shapers. Yes, wearing high-quality body shapewear can help you flatten your tummy temporarily.
Wearing the right shapewear guarantees you the correct posture for your body. You can now make your dream of having a flat tummy a reality with shapewear. There are tens of flat tummy body shapers from the top brands you can wear and speed up your process of attaining a flat tummy.
You should understand what a body shaper is and what makes it ideal for flattening the tummy. A body shaper is a garment that provides full compression to the different body parts like hips, thighs, breasts, and tummy. The garment is worn under outfits and plays the role of offering a slim body silhouette. It does not flatten your tummy but makes you look naturally slim.
Which Exercise Burns Fat The Quickest
High-intensity interval training : It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesnt exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.
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How Long Does It Take To Lose Belly Fat
Given these facts, just as it takes different lengths of time for different people to lose fat in general, how long it takes to lose belly fat and get a flat stomach is likewise different for different people.
Further adding to these factors, each bodys rate of fat loss changes as the body loses weight, as the body is always recalculating how much fat to store for potential future uses based on current circumstances. As such, your rate of fat loss might increase or decrease as you lose weight, and it might plateau.
Best Tummy Toning Tricks
1. Suck it in
One of the first exercises that I started to do on a daily basis was to simply suck it in. Yes, Im talking about standing up tall and trying to pull your belly button through to your spine. The action of simply sucking it in activates your core muscles and helps you to maintain good posture. If you stand up and try it right now, youll notice that you instantly feel taller. Your shoulders will relax and you will immediately appear to have a smaller tummy. Now, Im not suggesting that you walk around all day sucking in your tummy. But if you do it at regular intervals throughout the day while seated or standing, you will be strengthening your important core muscles. Try to do 3 sets of 10 x 10-second holds. Its important that you practice contracting your abs while breathing. It will take practice, but it is not wise to hold your breath while contracting your muscles.
2. Hydrate
Its important to stay hydrated throughout the day, especially if you want to flatten your tummy. Its very common for women to get a puffy appearance when theyre not well hydrated. The human body can easily hold onto excess fluid, giving your tummy a bloated appearance. If you carry a full water bottle with you during the day, it will serve as a perfect reminder to meet your minimum water requirement of 8-10 glasses per day.
3. Plank
Samantha Clayton, AFAA, ISSA Vice President, Worldwide Sports Performance and Fitness
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How To Make Your Stomach Flat Overnight: Bicycle Crunches
The bicycle crunches are among the best ab moves for both men and women. They work perfectly on your obliques and rectus abdominis . Here is how you do these crunches :
- Lie on your back and then bend your knees at a 90-degree angle.
- Place your hands behind your head.
- Stretch your left leg out while bringing your right knee towards your chest and rotating your left shoulder towards this right knee.
- Rotate from the trunk through the center to the other side without dropping your chest. It will appear as if you are pedaling in the air.
- Repeat on the other side for 2 sets each with 12 repetitions.
How To Get A Flat Stomach
Last Updated: June 28, 2020ReferencesApproved
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 9 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 91 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 9,460,866 times.
Contrary to popular belief, getting a flat stomach doesn’t depend solely on exercise in fact, eating healthy and practicing good lifestyle habits might have an even bigger effect on your stomach! If your goal is to get tighter abs and a stronger core, try spending some time toning your stomach with a few key exercises, then supplement your workout with healthy eating to reduce some of the fat around your middle. Just keep in mind that the most important thing is to be healthy and happy with the way you look!
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Making Your Own Meals Saves More Than Money
Keep that money in your pocket while shaving pounds off your waistline by preparing your meals at home instead of eating out. Researchers at the University of Cambridge found that, among a group of 1,319 adults, those who spent less than an hour preparing their meals each day ate fewer fruits and vegetables than those who spent more time on meal prep. If you’re trying to defeat that bloated belly, ditching the takeout is a great place to start all that money you’ll save can even help you buy the new wardrobe you’ll need.
Sunlight Is Your Friend
Consistent sun exposure may not be doing any favors for your skin, but it might just whittle your belly. Researchers at Northwestern University have found that exposure to early morning sunlight was linked to lower BMI and may help regulate your circadian rhythms, making it easier to shave off those unwanted pounds.
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All Fish Aren’t Created Equal
Most of us think of fish as a healthy food, but not all seafood is created equal when it comes to your weight. In addition to having varying levels of harmful mercury, some fish, like tilapia, have a high omega-6 to omega-3 ratio, making them potential contributors to both inflammation and weight gain. For a healthier meal that can help you slim down, stick to wild-caught salmon, known for its high omega-3 count.
Can The Canned Soup
Good for the soul but potentially bad for the stomach, soup can hide sky-high sodium counts that may lead to water retention and temporary weight gain. When you overload your system with salt, your kidneys can’t keep up salt that would otherwise be flushed away has to sit in your bloodstream, where it attracts water, causing increased blood pressure and bloating. Look to stay under 500 milligrams if possible.
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How To Get A Flat Stomach Faster
As you now know, one way to speed up the pace of losing bodyand bellyfat is to increase your calorie deficit. The question then becomes how to produce the largest calorie deficit possible without undernourishing or overexerting yourself.
The answer is to choose the highest-calorie foods to cut out and perform the types of exercise that burn the most calories. In this way, you can reap the greatest results with the smallest effort.
It terms of diet, the highest-calorie foods also conveniently happen to be the lowest in nutrients, those being high-sugar and deep-fried foods. Whats more, foods like these and others low in nutrients and high in preservatives and other artificial ingredients also get in the way of losing weight by requiring the body to eat larger portions and more snacks and meals in order to get the basic daily nutrients it needs.
Caffeine Boosts More Than Your Energy
Go ahead, enjoy a cup of coffee in the morning your belly will thank you. The results of a study published in the American Journal of Clinical Nutrition reveal that caffeinated coffee can significantly increase both metabolic rate and fat oxidation, making it easier to lose weight and flatten your belly.
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Flat Stomach Diet: Day Two
Breakfast: 30g All-Bran topped with 200ml semi-skimmed milk and 1 dessert spoon of cubed mango
Mid-morning snack: 3 slices sesame crispbread with two sliced tomatoes
Lunch: 2 slices roast beef with 2 roast potatoes and 1tbsp each sprouts, carrots and cauliflower
Dinner: 2 slices smoked salmon and ½ avocado in a salad OR 3tbsp veggie chilli made with low-fat chilli sauce, chopped veg and kidney beans on 3tbsp brown rice. Small bowl raspberries and 1tbsp single cream
Total fibre: 26g
Your Favorite Cocktail Is Slowing Your Metabolism
Sure, a glass of red wine from time to time may lower your blood pressure, but your nightly cocktail habit could be standing between you and a flatter belly. Not only are many alcoholic drinks hugely caloric, with frozen margaritas packing upwards of 400 calories a piece and most restaurant sangrias packing tons of added sugar, alcohol can actually grind your metabolism to a screeching halt. Your body prioritizes the metabolism or alcohol, slowing down your metabolism as much as 73 percent and making it harder to burn through that belly fat.
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How To Lose Belly Fat
Visceral fat such as is found in the stomach responds wonderfully to diet and exercise. Thats good news.
The bad news is that you cant target belly fat in particular. What that means is, the more you diet and exercise properly, the more youll see yourself starting to lose weight in other parts of your body. Keep that up long enough, and eventually, youll start to notice that stomach of yours getting flatter.
The reason for this is simple: your body generally sheds subcutaneous fat before it sheds visceral fat, and more particularly, belly fat. Thats because the human body places greater value on visceral fat, and particularly belly fat than subcutaneous fat, as it has evolved over centuries to protect itself from famine.
Moreover, different body types hold onto fat more in particular areas than others and lose fat from different areas first.
People with a pear-shaped body type, for example, tend to hold onto fat around the hips and thighs, while people with an apple-shaped body type tend to hold onto fat more around their waists and bellies. That means people with apple-shaped bodies may well take longer to lose belly fat and get a flat stomach than people with pear-shaped bodies, all else being equal.
Eating Three Squares Really Works
Opting for a graze-all-day diet instead of three square meals may be the real reason you can’t shed that stubborn belly fat. Research published in Hepatology found that men on weight gain-promoting meal plans who ate five times a day had significant increases in their belly fat as compared to the group who ate just three meals a day, even though both groups consumed the same number of total calories.
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How Can I Lose Weight In 7 Days At Home
Lose weight in 7 days at home
Ways To Flatten Your Belly
Reader-tested secrets for a trim tummy
So you want to flatten your belly. Time to hit the floor for a zillion crunches, right? Not so fast. Power crunching alone isn’t necessarily the bestand certainly not the most enjoyableway to flatten your belly. When we talked to dozens of people, just like you, who’ve toned their abs, we discovered their secrets to a flat belly include fun activities such as gardening, tennis, and dancingwith some crunches in between for good measure. Leading weight loss and fitness experts also suggest some simple lifestyle changes to provide you with a complete belly-flattening program.
So if you’re sick of crunchesor not getting the results you wantread on for 41 surprising ways to get a belly worth baring.
10 Habits That Will Shrink Your Middle
1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word “one” to yourself as you exhale. Practice this for 5 to 10 minutes once or twice a day.
5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.
Ab-Toning Exercises
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Eat Plenty Of Protein
According to a study published in the American Society for Nutrition, protein consumption increases bodyweight management.
Protein should come from low-fat foods such as skinless chicken or turkey, fresh fish, and occasionally red meat.Protein is essential for a flat, defined stomach.
Some specialists are against this type of meat, but red meat contains a form of iron that is easily absorbed, and iron is often lacking in the female diet. Thus, it makes sense to include lean meats twice a week, even on a reduction diet.
The biggest adversary of the waist is fat from food coughs. Research has shown that fat in food coughs accumulates earlier in the body than excess protein or carbohydrate due to one of metabolisms complexities.
At nine calories per gram, fat has more than twice the energy value of protein or carbohydrate. Fat makes us more obese, so we must reduce its intake until it constitutes no more than 10 percent of our total calories.
In practice, cutting fat intake means switching to low-fat dairy products, avoiding fried foods, and being careful with baked goods, which, like cookies, sometimes have as much as 75 percent of their calories from fat.
Flat Stomach Diet: Day Three
Breakfast: Home-made muesli topped with half a grated apple
Mid-morning snack: Small pot of fat-free plain bio yogurt with 1tbsp sultanasLunch: Sandwich of 2 slices granary bread with ½ sliced avocado, 3 finely crushed walnuts, 1tsp vinaigrette
Dinner: 3tbsp vegetable and cashew nut stir-fry or curry with 4tbsp brown rice OR Tarragon chicken with unlimited steamed broccoli and 2 small boiled potatoes. Baked banana with 1tbsp raspberry coulis
Total fibre: 23.6g
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Following A Healthy Diet
Michele Dolan, a licensed personal trainer, explains: “If you want to lose weight without exercise, consume fewer calories than you burn. For women, it is safe to consume as few as 1,200 calories a day, and for men, 1,600 calories a day.”