The quest for a flat belly is one that is pursued by people from all walks of life. Aside from the aesthetic reasons, reducing your waist line also provides several health benefits. It is no secret that excess weight is a contributing factor to diabetes and heart disease. Flattening your belly is an attainable goal if you follow some specific tips and take action.
Drink Water
The typical eight glasses of water per day advice will help you reach your flat belly goal, if you follow it. Keeping your body hydrated will help prevent water retention, because your body will know it is getting enough and won't need to hold onto it. Drinking water also helps combat hunger. People often confuse thirst for hunger, so if your thirst is quenched first, you may end up eating less.
Portion Control
If you regularly eat portions of food that are bigger than they should be, getting a flat belly may be next to impossible. People often confuse portions and servings, according to the Mayo Clinic. A measured serving of milk might be 8 ounces, but if you pour yourself a 14 ounce glass, you are getting more fat and calories than you should. Read serving sizes, and try to stick to them as often as possible. Also, eat slower so your stomach has a chance to realize you've had enough.
Limit Gassy Foods
Foods that leave you gassy have no place in a flat belly diet. Beans, broccoli, cabbage and brussel sprouts usually produce gas, which leaves you bloated, says the Mayo Clinic. Limit these foods in your diet, and give your stomach some relief.
Limit Carbonated Drinks and Beer
Drinks such as soda and beer have a "pushing out" effect on your stomach. Both are filled with empty calories, and both contribute to increasing your midsection.
Strengthen Abdominals
The muscles in your abdominals that lie underneath any fat must be toned and strong to have a flat belly. Exercises such as sit ups, crunches, leg lifts, planks and back extensions will strengthen your core muscles and make it possible for your belly to be flat.
Increase Cardio
Having strong and toned ab muscles won't help your flat belly goals if they are covered by a layer of fat, says the Zen habits website. Performing cardiovascular exercises that burn high amounts of calories will get the fat off your stomach fast. Choose activities that raise your heart rate such as such as swimming, cycling, running, racquetball or cross country skiing to increase your fat burning power.
Improve Posture
Sometimes, all a person needs to have a flat stomach is to carry himself properly. Poor posture can give the illusion of a pot belly, and can be remedied by correcting the posture. Hold your shoulders back, chest out, and pull your stomach muscles in toward your spine. Don't strain yourself, but learn to hold the core muscles in, and you will appear thinner.
Reduce Stress
The Mayo Clinic says that stress is a contributing factor to bloating and weight gain. Finding ways to reduce stress in your life may help you melt some pounds away. Begin an exercise program such as weight training, yoga or martial arts that incorporates breathing and body movements.
More Sleep
Depriving yourself of sleep on a regular basis can result in low leptin levels, which will send a signal to your brain that there is a shortage of food, which in turn will increase your appetite, says the Women's Heart Foundation website. Consult your doctor if you have a severe sleep problem, or limit caffeine, water and exercise in the few hours before bed to help you out. Try to establish a routine and stick to it. Try for eight to nine uninterrupted hours of sleep per night.
Overall Calorie Reduction
Reducing your overall calorie consumption will help flatten your stomach, by helping you lose weight. One pound is equal to 3,500 calories, so if you can cut around 350 calories from your current intake per day, every ten days should result in a one-pound weight loss. exercise will probably make that number higher. Limiting soda and other sugary drinks in one easy way to cut calories.
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