To get a flat tummy, there are multiple products and supplements available that promise you fast results in a short amount of time. That might sound like a grand plan, but taking this kind of approach can come with possible side effects and it can cost you a lot of money. What it really boils down to in the end is that you need to be more disciplined with your diet and you have to get your body moving.
Carb Intake
Carbs themselves are not the issue when it comes to a fat tummy. It's the source of crabs that's the problem. Avoid the processed, refined carbs like white bread, cookies, cakes, sugar-sweetened cereals, doughnuts and potato chips. These carbs are high in empty calories, and they are all trigger foods that can lead to overeating. Keep your sources of carbs complex and high in fiber. Fiber is a substance that can fill you up and keep your belly feeling full for hours after consumption. According to the Mayo Clinic, women should try to eat at least 21 g to 25 g of fiber a day, while men should aim for 30 g to 38 g a day. Fruits, vegetables, whole grains and beans are all high-fiber, complex carb sources.
Frequent Meals
Eating a small meal every two to three hours throughout the course of the day can keep your metabolism revving, increase your energy levels and also prevent you from becoming ravenous. Eat meals that are balanced with protein and complex carbs. Healthy sources of protein include chicken breast, lean beef, turkey loins, cottage cheese, eggs, venison and bison. Cottage cheese with fruit and chopped-up walnuts mixed in is a daytime meal example.
Water Consumption
Water can help hydrate your body and flush toxins from your system. It is also calorie-free, which is an important aspect of losing tummy fat. Choose water over calorie-laden beverages like soda, fruit punch, lemonade, milk shakes and alcohol. Aim for 10 cups a day.
Running
Running is a type of cardiovascular exercise. Not only can cardio increase your aerobic capacity, but it can also burn fat throughout your entire body, including your tummy. Run for at least 30 minutes, four to five times a week. If you do not like running, choose another form of cardio that does interest you.
Strength Training
Strength training can not only tone your muscles, but it can also boost your metabolism while you are at rest. This can, in turn, increase your caloric expenditure and slim down your belly. Do exercises like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges. Aim for 10 to 12 reps in three to four sets, and work out two to three times a week.
Ab Training
Working your abs cannot burn a tremendous amount of calories, but it can help tone and tighten your stomach muscles. To do this effectively, train your abs two to three times a week with at least one day off in between. Instead of doing thousands of crunches and only working one part of your stomach, do exercises that work your upper abs, lower abs and obliques. Leg raises, reverse crunches, Russian twists, bicycle kicks and V-ups are examples. Aim for 15 to 20 reps and three to four sets of each exercise.
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