Hoping to shrink your belly, get rid of the bloat and rock that bikini? Beat belly bloating with these 10 simple diet, exercise, and life tips that will help you get the flat stomach, firm and toned muscles. Read on Flat-Belly Tips on Nutrihealthline.com
1. Talk and Walk
Suggest a daily walk-and-talk session with your friends in the mornings, rather than catching up them for food and drinks. You’re likely to stick with your program and work out harder if you have an exercise/walking buddy. Go for walk-and-talk session, try a new class at the gym or join fitness club together, as it can make you more determined.
2. Make Time for Cardio
If you’re determined to burn the belly fat, aerobic exercise is the way to go. A research study has found that aerobic exercises help you burn 67% more calories than strength training or a combination of the two and will tackle your problem areas like the tummy.
3. Ramp up the Fiber
The more fiber you eat, the lesser fat content your belly will carry. So, include fresh fruits and vegetables, beans, and cereals like bran flakes in your diet. For 10 grams of fiber you take, your belly will carry 4% less fat. 2 Apples, ½ cup of pinto beans, 2 cups of broccoli in total contains 10 grams of fiber.
4. Size Matters
The healthy way to lose weight is portion-control. Portion-controlled meals packed with whole-grain foods and monounsaturated fats (MUFAs) can make you achieve the flat belly in a quick way. According to a research study, eating whole grains help you lose more abdominal fat, and MUFAs further reduce the abs flab.
5. Switch to Sea Salt
Too much of salt in your diet could be the culprit behind the tummy bloat, as it retains more fluid and contribute to water weight. Instead opt for natural sea salt or kosher salt, as it is low in sodium compared to the table salt. Alternatively, you can switch to fresh tomato salsa or a hint of cayenne pepper for the flavor.
6. Gulp Green
Green Tea helps boost metabolism and targets the belly fat, thanks to the EGCG, the antioxidants in it. Even if you can’t gulp down gallons, sipping two cups of Green Tea is beneficial in shedding down your flab. Ginger, Peppermint Tea and Chamomile Teas also reduce bloating.
Kayaking is not only loads of fun, but also lets you have a great workout for your abdominal muscles and your upper body as well.
8. Avoid Alcohol and Sodas
Try sparkling water or unsweetened iced tea instead of Sodas, as the calories in the sodas usually wind up on your belly, making you fat. Limit your alcohol intake, as too much of the drink raises your levels of cortisol, sending the fat straight to the belly. Opt for the virgin drinks as this helps in saving few calories.
9. Sculpt While You Sit
When you’re sitting, driving or working, try to hold yourself up rather than leaning back against chair or walls. Keep your shoulder blades down, stomach lifted. This is just a great way to a flat stomach.
10. Hit the Snooze
Lack of sleep not only slows down your metabolism, but it can trigger the fat cells (the ones right below your skin) that were more insulin resistant, causing weight gain. Individuals who sleep 7 hours or more a night lose twice as much fat than those who sleep less than 7 hours.