Getting a flat, hard stomach means you must lose body fat to flatten your abdominal area. Unfortunately, the midsection usually resists fat burning as a built in defense mechanism against starvation. However, with the proper diet and training, you can trick your body into burning fat from your stomach. You can accelerate your weight loss by adding natural supplements and following basic guidelines.
Step 1
Eat your first meal within 30 minutes of waking. People who eat a balanced morning meal are statistically leaner and have fewer food cravings later in the day, according to a February 2010 article published by "Muscle & Performance." Consume lean protein, low-glycemic carbohydrates and healthy fats to jump-start your metabolism and burn more fat. Examples include eggs, turkey bacon, oatmeal and fresh fruits.
Step 2
Plan three main daily meals made up of whole foods. Prepare meals that are slightly smaller than traditional three-square meals. Each meal should contain 20 to 30 g of protein, according to "Xtreme Lean" authors Jonathan Lawson and Steve Holman. Lean sources of protein include turkey, chicken and fish. Add such low-glycemic carbohydrates as brown rice, wheat bread, whole grain pasta and fresh vegetables. Get most of your fats from poly- and monounsaturated sources, such as avocados, olive oil and fish oil.
Step 3
Eat three healthy snacks in between your main meals, recommends "The Fat Burning Bible" by Mackie Shilstone. Examples include yogurt, low-fat cottage cheese, fruits and vegetables, nuts and seeds, and whey protein. Whey protein provides a high-protein, low-carb fat-burning boost when mixed into smoothies. Add 1 tsp. of psyllium husk to increase the fiber content, keep you full longer and promote healthy weight loss.
Step 4
Take natural metabolism-boosting supplements to accelerate your results. Take 1 to 2 g of fish oil; 1 to 3 g of CLA, or conjugated linoleic acid; and 1 to 3 g of L-carnitine as many as three times daily before or with meals. Take 200 mg of caffeine, which is equal to two strong cups of coffee, with a green tea extract providing 300 mg of EGCG, or epigallocatechin gallate. This combination of natural supplements increases your body's ability to burn fat, according to "Homemade Supplements Secrets" by Jeff Anderson.
Step 5
Work out at least three times a week. Include resistance and cardiovascular exercise. Resistance training means lifting weights or using weight machines; this type of exercise increases your metabolic rate for as many as 48 hours or more, according to "The Abs Diet" by David Zinczenko. Add 30 or more minutes of cardio immediately after your weights workout, recommends Anderson. You can add more cardio sessions in the morning or evening as many as six days a week.
Tips and Warnings
- Blend a scoop or two of whey protein with 8 oz. water, half a frozen banana, three ice cubes, 1 tsp. psyllium husk and 1 tbsp. natural peanut butter and 1 tbsp. half and half for a protein smoothie.
- Never start a diet, training or supplement program without a doctor's supervision.
Things You'll Need
- Whey protein
- Psyllium husk
References
- "Muscle & Performance"; Lean in Less Time; Eric Velazquez; February 2010
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko with Ted Spiker; 2004
Member Comments