10 ways to a flatter tummy
Posted on January 30 2018
Did you know that the most common New Year resolution, counting for about 25% of resolutions, is to lose weight? And what's even more ironic is that mostly the determination to shed the kilos does not last more than a few weeks. In fact, research shows that most of the new gym memberships become idle as soon as February!!
In our weight loss agenda, what always takes precedence is to lose the belly fat. In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged.
Let's look at 10 healthy habits, for a firmer belly, which when followed with determination and discipline can transform you completely!
Eat more fibre
Some great soluble fibres to include in your diet are Oats, Flax Seeds, Avocados and Blackberries! Studies reveal that each 10-gram increase in daily soluble fibre intake decreases fat gain around the midsection by 3.7%! So, oatmeal fibre intake is a must!
Count your calories
A proper diet is a key to any weight loss plan that you have. Be aware of what you eat how much you eat and when you eat it. The general norm is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 0.5–1 kg per week.
Drink more water
Drinking water can benefit you in at least 3 ways. First, it may increase your metabolic rate, second, it makes you feel fuller, so you'll eat fewer calories and third, it may help relieve constipation and reduce belly bloating.
Say no to carbonated drinks
Swapping carbonated drinks for water will help you achieve a flat belly quicker than you think. Both carbonated drinks and chewing gum can cause stomach distension or bloat. Avoid carbonated drinks to firm that belly today!
Include green tea in your diet
Black coffee without sugar and green tea are great beverages to include in your diet. Drinking green tea has been shown to increase fat burning up to 17% and calorie expenditure by 4%
Choose healthy fats
A diet high in monounsaturated fats like Olive Oil, Peanut Oil or Sesame Oil, can not only reduce accumulation of tummy fat but also reduce the risk of obesity.
Do some Cardio
Doing moderate to high-intensity cardio workouts like brisk walking, running, cycling or rowing daily for about 20-40 minutes can be extremely effective in reducing belly fat.
Strengthen your core
Abdominal exercises to engage and strengthen your core are a must do if you want a firm belly! Don't forget to add abdominal crunches to your workout, to get that flat belly in no time!
Snack on protein between 3 - 4 p.m
Studies reveal that eating a protein-rich snack between three and four in the afternoon will boost your metabolism and balance your blood sugar! If you are hard up on time, try some protein bars that are easily available in grocery stores in your area.
Overeating due to stress is a common thing. Finding other ways to cope with this stress can really help you get and keep that flat tummy! A definite stress buster is working out. Try kickboxing to throw release stress and keep fit.
For some of us, sticking to a daily workout schedule can be a huge challenge, but you know what they say - nothing pays off better than hard work!
Some simple things to keep in mind:
- The key to achieving anything is Discipline.
- Have a weight loss plan and incorporate it into your daily schedule.
- Keep a journal to track your progress
- Believe in yourself!
- Keep yourself motivated with our range of fashionable activewear!