A bulging midsection not only makes you feel self-conscious in your clothes, it presents a health risk. Excessive fat in the stomach increases the risk of diabetes, high blood pressure, colorectal cancer, breast cancer and heart disease, according to MayoClinic.com. Getting a flat tummy takes effort and discipline. Many of the lifestyle changes offer overall health benefits for the body.
Cardio
Reducing fat in the abdominal area for a flat tummy requires cardio. According to MayoClinic.com, daily exercise with moderate intensity is the best way to lose fat in the tummy. The stomach is often the first area you'll notice weight loss when you begin exercising. Check with your doctor before you begin a new exercise routine, particularly if you aren't currently active. Your specific health history may have an impact on the best type of activity.
Ab Exercises
Focusing on your abdominal muscles helps strengthen and firm them for a flatter appearance. The ab exercises alone don't target the fat in the stomach, which is why you should combine them with your cardio workout. The plank pose is often used to strengthen the abdominal and other core muscles. The exercise is performed by lying on the floor. The forearms and toes are used to lift the body off of the floor, with the back flat. Focus on your abdominal muscles as you hold the plank pose as long as possible.
Increase Water Intake
Increasing your water intake offers many benefits to the body, including flushing out toxins. The increases water consumption can also help reduce bloating in the tummy area, giving it an overall slimmer appearance. Water can help you feel full, resulting in less snacking, which keeps your overall weight down. Drinking water instead of high-calorie drinks keeps your overall calorie intake lower, preventing weight gain.
Dietary Changes
Certain foods help flatten your tummy, according to Fitness Magazine. High-fiber foods help reduce bloating. Protein helps with your metabolism to keep your tummy lean. Fitness Magazine recommends almonds, eggs, soy, apples, berries, leafy greens, yogurt, vegetable soup, salmon and quinoa to reduce your waist and achieve flatter abs. Combine these foods with an overall healthy diet for more effectiveness.
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