Do Some Strength Training
In addition to walking, strength training is another form of physical activity that can help aid the fat loss process thanks to its muscle-building benefits .
Experts recommend adults engage in strength training at least twice a week .
If you have a gym membership, you may have access to a wide range of strength training tools like dumbbells, barbells, and weight machines.
Dont have a gym membership? Anything that provides some resistance can be utilized in a strength training workout, including your own body weight.
Squats, push-ups, and leg lifts are a few examples of exercises you can do with your body weight.
Identify The Root Of Your Emotional Eating
If you’re the type of person that drowns your sorrows in a pint of ice cream, you might be what experts refer to as an “emotional eater”and it’s likely the primary reason you have trouble staying trim. To lose weight, you need to first learn the difference between emotional hunger, which comes on suddenly, and physical hunger, which comes on gradually and is often accompanied by physical cues like a growling stomach, explains Forberg. The best way to overcome the urge to eat? Realize that although a bad feeling will eventually go away, the calories you consumed while you were feeling down, won’t. And the next time you’re feeling emotional, don’t try to mask your emotions or distract yourself. Experts say that truly experiencing your emotions will teach you that it’s possible to tolerate them head-on. Once you’ve done this exercise, it’s time to find a new, healthy coping strategy. Hitting the gym or calling a friend to vent are both solid options.
Adopt An Eating Ritual
Feasting rituals, research suggests, are a form of “mindful eating,” which has the power to make food more pleasurable, and may help prevent overeating. Pleasure, according to research published in the journal Trends in Endocrinology and Metabolism, catalyzes the relaxation response, promoting parasympathetic and digestive activities. In other words, you’ll metabolize dessert faster if you really, really enjoy eating it. In one study, participants who were assigned to eat a chocolate bar in accordance with a particular breaking and unwrapping ritual found the candy much more enjoyableand even more flavorfulthan a group who ate the bar informally.
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Eat A High Protein Diet
Protein is great for losing weight in general increasing your feeling of fullness, upping your metabolic rate and making sure you retain muscle mass during weight loss.
And studies have shown that people who eat a high protein diet tend to have less abdominal fat too.
Excellent protein sources include:
- almonds
- lentils
Try to include one of these foods at every meal to burn the extra fat around your waist.
Toss The Takeout Menu
Who doesn’t love a handful of salty popcorn or the occasional chicken wing blowout? But some of the foods out there are so laden with salt, you can’t help but wake up bloated and feeling sick the day after tomorrow. Chinese and Mexican takeout are some the worst offenders when it comes to high sodium counts. Just be mindful of what you’re ordering and try to find better-for-you swaps on the menu.
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Go Without Processed Grains
Processed grains, like white bread and pasta, take less time to digest and are quickly converted into sugar and eventually fat.
“By frequently eating highly processed grain products, even in moderate amounts, you will be signaling to your body to store the high levels of sugar as fat,” Quebbemann says.
What the research says: A 2010 study found that people who limit refined grains and eat more whole grains have lower levels of visceral fat, which is located around abdominal organs.
How To Get A Flat Stomach For Men
A flat belly shows that you have a strong commitment to fitness and watch what you eat. The strength and core work required to achieve this enviable look also means you have a stable midsection that wards off injury and keeps you strong in daily and athletic activity.
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Getting a flat stomach takes effort, especially if you’re starting with a considerable amount of belly fat. A focused workout routine and diet will give you the flat stomach that will make you confident to take off your shirt at the pool or beach.
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Eat More Angel Food Cake
Why waste time baking cakes from boxes at home when every grocery store in America sells angel food cake? It’s inexpensive, well made, andat just 72 calories and 0 grams of fat per sliceonly marginally worse for you than a rice cake. Plus, it’s super versatile, ready in an instant to provide a spongy base for a small ice cream sundae, for dipping into fondue, or for a light rendition of bread pudding. Or top it with grilled fruit and crown with a small scoop of vanilla ice cream.
Limiting The Consumption Of Refined Carbs
Although carbs are the primary source of energy in our bodies, we need to be cautious of the types of carbs we consume . There are two types of carbs simple and complex carbohydrates. Simple carbohydrates, also known as refined carbohydrates, are sugars.
These carbs provide your body with rapid energy sources. However, you end up feeling hungry in short order. These include products like candies, sugary drinks, and white bread. Excess sugars have been known to be the primary drivers of weight gain, especially in your belly .
Instead of this, you are asked to consume more complex carbs. Complex carbohydrates are long chains of sugar molecules, and are often found in foods that are also high in fiber. They tend to increase your satiety and provide more health benefits than refined carbs . These are found in whole grains, legumes, fruits, and vegetables.
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Sip On Ginger Or Chamomile Tea
When those late-night cravings start calling your name, ditch the sugary snacks and turn to ginger or chamomile tea. Not only is sipping on a mug of herbal tea a great way to unwind and release stressors from the day, but both of these blends have digestive benefits that support a flat belly.
Ginger Tea: Gingerhas been a medicinal digestive aid for thousands of years, thanks to its potent anti-inflammatory properties that aid digestion, reduce bloating, and soothe digestive upset. Try making a soothing tummy tonic with ginger tea, lemon, and a dash of honey.
Chamomile Tea: Chamomile is rich in antioxidants, flat belly supporting nutrients that aid the detoxification process by helping rid the body of toxic waste and excess water. And, this flowery brew is best known for its stress-busting and sleep-supporting properties, making it a beneficial blend to sip on before bed.
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Flat Stomach Diet Plan
In this section, a 15-day meal plan has been curated for a slimmer waist. It is simply a 5-day meal plan that can be repeated in three cycles.
It is also very important to integrate your diet with exercise and the other way around. If any food discomforts you, stop it immediately. You will also be taking green tea along with your diet. Green tea protects against obesity due to the catechin compound in it. And the presence of caffeine increases your metabolism. Without further adieu, lets delve into the diet plan.
Key Points in Getting a Flat Stomach
- Always take dinner before eight 8 pm. No meal should exceed this time, fruits included.
- The minimum water you drink daily should be at least 2 liters. The maximum should also be 4 liters.
- Everything you do should be moderate. This includes your exercises.
- The minimum time for exercise should be at least 30 minutes daily. This should also be for a period of 7days.
- Always plan your meals in advance.
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Can You Flatten Your Stomach In 2 Days
If you’re having one of those days when it just feels like your pants won’t button, but you usually eat right and exercise, it could be due to bloating. What you eat, your emotional state, hormones and, in some cases, medical conditions could be behind your swollen tum. By eating strategically and adopting some body care strategies, you may be able to reduce bloat and flatten your stomach in just a couple of days. When you know that your expanded belly is a result of years of poor dieting and sedentary behavior, it’ll take much longer than two days to slim down.
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Reduce Or Eliminate Added Sugar
Added sugar can hinder your fat loss progress. Processed foods like soda, candy, and cereal are a few examples of added sugar foods.
Do you often struggle with hunger? If the answer is yes, added sugar might be the reason behind that.
Fructose, one kind of added sugar found in soda and juice, can increase hunger and cravings for more food, and its also linked to increased visceral fat .
Visceral fat is a type of belly fat that is linked to diseases such as heart disease and diabetes .
The American Heart Association recommends women limit their added sugar to about 100 calories or 6 teaspoons a day .
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Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
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Take An Epsom Salt Bath
Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.
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What Muscles Make Up Your Core
What many people dont realize is that the abs are made up of four major muscle groups: external obliques, internal obliques, rectus abdominis and transverse abdominis. And the best ab workouts target all of these areas.
The external obliques are the muscles on the sides of the upper part of your stomach, while the internal obliques are the muscles on the outer, lower part of your stomach. The rectus abdominis consists of a pair of muscles that start at the sternum and run down vertically. These are responsible for giving your core that six-pack look. Lastly, the transverse abdominis muscle runs from side to side, helping with balance. This muscle is directly under the belly button and is focused on heavily in Pilates.
I often get asked by clients: how do I tone my stomach? The answer is to work all of these areas. So skip the endless crunches, and try this well-rounded routine that hits all the muscle groups that make up your abdominal region.
Take Control Of Your Eating Habits
I say this all the time, but you cant outtrain a bad diet. In fact, your eating habits are the key here. Check out the steps you can take:
- Get rid of all the processed foods, microwave dinners, fast food, chips, soda, etc. All the extra sugar and sodium will surely prevent you from getting rid of the belly pooch. Dont forget sugar is hidden in many foods where you wouldnt expect it.
- Think whole foods: fruits, vegetables, lean protein, and heart-healthy fats! Thisfruity quinoa salad is perfect for summer and, when that sweet tooth starts calling, sink your teeth into thesedeliciously moist brownies made with kidney beans!
- Drink plenty of water. This will prevent that extra bloat and help boost your metabolism. Some other drinks can help you reduce your belly bloat, too.
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Easy Exercises For A Flatter Belly
Article posted in: Fitness
Most of us are currently trying to blast belly fat to create a sleek, toned and summer-ready body. If you feel like its always a struggle to slim down your stomach, get ahead of the curve now and start doing some easy exercises you can complete from the comfort of your own home !
Some everyday ab exercises at home can help you tone your belly as well as build a stronger core to support your spine and reduce back pain. Improved core strength also provides better balance as we work out at home, which reduces the risk of injury. So enjoy a healthier lifestyle and a flatter stomach with these eight easy exercises that tighten your core and flatten your belly.
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To Perform The Goblet Squat:
The movement is challenging because the weight forces your core to work to keep yourself from rounding over. So, not only do you work the legs, but you are also getting a nice tummy workout!
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Indulge In Dark Chocolate
It’s every chocoholic’s dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist. A study among women with normal weight obesity who enjoyed two servings of dark chocolate daily showed a significant reduction in waist size than when on a cocoa-free meal plan.
Researchers say it has to do with the flavonoids, the heart-healthy compounds in chocolate, that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70% cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content. We like Nibmor Extreme Dark Chocolate with Cacao Nibs.
A Single Leg Stretch For 6 Pack Stomach
Nutrition works well when it is only a matter of getting rid of the extra belly fat.
For body builders who want to boost abs and a six-pack stomach, exercises are an undeniable option.
There is a wide array of workouts that people can follow in this regard.
Single leg stretch is very simple amongst them. The performer doesnt necessarily need to be a gym nerd for following this.
How to Do Single Leg Stretch
- Lie on the body with face up.
- Lift your head and shoulders off the ground.
- Move right leg towards the body. In a way that you touch the right ankle.
- Stretch out a left leg at the angle of 45 degrees.
- Switch sides and do 8 to 10 reps of three sets.
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Tone Every Part Of Your Core With These 7 Exercises
Losing belly fat and toning the stomach is one of the most common goals I hear from my weight-loss clients.
In addition to cardio, ab exercises can help you start getting rid of excess belly fat and flatten and tone the stomach area. Plus, abs are considered your bodys center of gravity and are responsible for aiding in balance and coordination. So theres much more benefit to strengthening your abdominals beyond the aesthetic reasons.
Many people’s first instinct is to drop down and start crunching. While there is a place for crunches in a core routine, they only target one muscle group in the abdominal region. To really see results, it’s important to incorporate exercises that target all of the muscle groups that make up your core.
To Perform The Side Plank:
Just like the plank or hollow hold, this is an exercise where you hold for time instead of doing repetitions. Try this exercise out 23 times a week for 3 sets of 2030 seconds each side.
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Jot Down Your Thoughts
A study revealed that when women who were unhappy with their weight completed a one-time, 15-minute writing exercise about an important personal issue, they went on to lose at least three pounds over a three-month period. On the other hand, their counterparts who wrote about an unimportant topic gained three pounds, according to Cheryl Forberg, RD, author of A Small Guide to Losing.
“Researchers believe that reflecting on values can serve as a buffer to the stress and uncertainty that leads to emotional eating and help in maintaining self-control in difficult situations,” she explains. To reap the benefits at home, Forberg suggests pulling out a journal, setting the timer and free-flowing about what’s important to you. “Write as though no one else will read it. Come clean with what’s bugging you. It may surprise and enlighten you,” adds Forberg. For more weight loss hacks, check out these quick ways to lose weight.