A flat stomach is one of the hallmarks of a fit, healthy body. When your midsection is lean, clothes fit better, exercise is easier, and your self esteem is higher. Keeping your tummy flat and trim takes dedication and smart decisions. Stay on track by following some simple rules.
Reduce Your Calories
Flattening your belly requires that you reduce your caloric intake. If you eat 500 fewer calories per day than normal, you set yourself up to lose about a pound of fat per week.
Water Intake
Keeping your water intake up will keep your belly flat because water is a natural diuretic. Drinking the Mayo Clinic's recommendation of 2 liters per day will keep you from retaining water around your midsection.
Small Frequent Meals
Spreading your calories out over the course of the day stimulates your metabolism because your body is constantly metabolizing food. Keeping your metabolism high will help you burn more calories and reduce belly fat.
Keep a Diet Log
Some dieters fail because they lose track of how many calories they eat over the course of the day. Keeping a log of how many calories you eat each day will allow you to stick to your plan and prevent overeating.
Cardiovascular Exercise
Cardiovascular exercise increases your metabolism and ramps up your metabolism. Engage in at least 30 minutes of brisk walking, cycling, or swimming to burn calories and belly fat.
Strength Training
Muscles require calories to maintain themselves, which is why the American Council on Exercise recommends resistance training as a method of weight management. Build muscle through basic resistance training exercises such as push-ups and squats. You can also use the machine circuit at your local fitness center.
Eat Your Veggies
Eat plenty of vegetables throughout the day. The fiber in vegetables keeps you full while slowing the digestion of carbohydrates, preventing fat gain.
Power Up with Protein
Protein is a powerful metabolism-boosting nutrient. Protein's complex digestion process burns more calories than either fat or carbohydrates. Add a lean protein source such as egg whites, chicken breast or lean beef to each meal.
Body Composition Testing
One of the risks of weight loss plans is the possibility of losing muscle. Muscle loss slows your metabolism, reducing the effects of your diet, making it easier to gain belly fat. Regular body composition testing, offered at most fitness centers will help you keep track of your fat versus muscle weight, alerting you to any negative changes.
Watch for Hidden Calories
Calories can sneak into your diet in a number of ways. Foods prepared with breading, butter or sauces typically contain many more calories than you may think. Calorie-containing beverages are another common source of calories that can add up at the end of the day. Prepare your foods with minimal extraneous ingredients, and stick to beverages without sugar or calories.
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