Don’t we all just love flat belly and how it sits perfectly on a well-structured female then we begin to wonder, what needs to be done to get one? There is a whole lot of garbage out there regarding how to develop a flat belly. Some people posting that the best way is to starve yourself even though it does not work. Starving yourself only deprives you of nutritional add-ons you need and invites additional problems. Also, the place of constant exercise is elevated so that you get to spend more time at the gym than anywhere else. Those are the wrong tips. The right way to go about it is to eat right and exercise right. Eating right doesn’t mean going on a hunger cruise and exercising a right doesn’t mean making the gym your home.
Here are simple tips to help get your belly flat;
Regular walks:
Walking is a form of exercise that can help you burn some fat and ease tummy bloating. It is even more interesting and effective if you have a walking partner, that way you would not get tired easily and may cover more distance. So get your close friend with whom you have a gossip or normal talk time and hit the road. You can’t imagine the fun in it until you try it.
Fiber works:
Fibers are generally known for tummy flattening because with approximately 10grams of fiber your belly gets 4℅ less fat. Fibers include apples, oatmeal, fruit skins, soy milk, most breakfast cereals, etc.
Sit-ups:
Sit-ups help trim the tummy if done well and regularly. It involves lying on your back, keeping your feet firmly on the ground or under heavy furniture and with your hands behind your head, moving up and down. Of course, there are other forms of sit-ups that work out there. Some even require bands. Anyway, whichever one you go with, know you’re doing it right when you feel a tightening in your stomach region.
Eat Avocado:
Mono-unsaturated fatty acids (MUFAs) are notable for stopping blood sugar spikes that tell your body to keep fat around your belly. 10 grams of this acid can be got from one half of an avocado. From now on, don’t leave out avocado when you go to the market.
Cut down on soda:
Sodas contain carbonated bubbles that do not evaporate after consumption. They find solace in your belly. Imagine a person who takes this stuff every day and wants her tummy fat trimmed, it won’t work. So stay off soda and take water or other drinks that are belly friendly.
Do ab-flattening exercises:
Any movement or exercise that causes a twinge in your abdominal area is worth doing to get your tummy flat. Talk about playing tennis, paddling, doing sit-ups, planking, or even punching nothing in particular. The idea is to get your tummy to squeeze and gradually it will get trimmed.
Eat healthy fats:
That we are trying to expel fat doesn’t mean we should stay away from it completely. Healthy fats are good for the body and even help in your quest to developing a flat belly. Healthy fats are the unsaturated kind.
Exercise and eat smartly:
On the whole, do not take things to the extreme and do not avoid doing what you have to do to tone that belly. ‘Eat right and exercise right’ is the best way to go about it.
Ways to MAINTAIN a flat tummy
If you have worked hard following the birth of your baby, regained your core strength and created a nice flat tummy you may be wondering how you ensure your results are long term. The good news is, you can!
There are simple and easy ways to keep your tummy flat all year round. Check them below…
Get more sleep
This is highly understated especially as it relates to tummy fat. We all know it can be challenging to get enough sleep with a new baby, however getting enough rest it is vital for your health and hormone balance.
Studies show that women who receive less than 6 hours of sleep per night are more likely to be affected by an increase in cortisol which can lead to the storage of belly fat and block your path to maintaining a flat stomach.
As your baby sleeps, pop your head on a pillow a little more often than jumping into that housework.
Burn calories with aerobic exercise
By simply adding an extra 5 minutes of cardiovascular activity to your workouts (either before or after) this can assist with fat burning and help to maintain your flat stomach.
In addition, interval workouts such as HIIT or Tabata provide the necessary intensity and rest periods to increase your fat-burning potential.
Engage in compound exercises
Especially those that deeply engage the core like Pilates, and those that specifically target the deep transverse abdominous and obliques such as V lifts, bridge, and leg raise exercises.
Although spot training is a thing of the past, building muscle and maintaining strength in your abdominal muscles is a must for maintaining a toned, trim tummy.
Check your caloric expenditure
Following hard work to reap the rewards of your new body, it can be too easy to increase your daily intake of less than optimal foods.
Ensure your caloric intake and expenditure is balanced, making sure you don’t consume more calories than you burn each day.
Choose foods that are going to feed your flat tummy as opposed to store fat. Choosing low GI foods such as leaner meats, more green and colored vegetables, beans and a variety of fruits may help you along this path.
Engage in outdoor activity
Regular outdoor activity can not only help to decrease stress and the hormones that come with it, but may also improve your body’s fat-burning potential and help to keep your tummy flat.
At least twice per week, engage in an activity outdoors that gets your heart rate up for 20 minutes or more.
Breathe deeply, connect with nature, and know you are helping your body to move you faster through plateaus and give you an extra fat-burning boost.
Walking, playing tennis, throwing a ball with the kids, swimming, or taking an easy interval-based jog could be just the added outdoor activity your body needs to feel good and maintain your flat tummy.
Maintaining a toned tummy can mean even more than just feeling fit and healthy. A strong and powerful core can help you to move to the next level of your fitness regime, improve your inner and outer health, and avoid injury.
Adding just 2-3 of these tips into your regime each week can help you maintain a flat tummy and continue building a strong and toned core.