Getting a flat belly is no easy task. It requires serious dedication to significant lifestyle changes. However, obtaining the flat belly of your dreams isn't impossible -- it's achievable with a sensible diet and disciplined exercise. Just recognize that it may take a while before you begin to see results.
Avoid the Causes of Bloating
Bloating is often a temporary condition, but it can distend your belly and make you look out of shape. Bloating is often caused by the foods you eat. Foods that are very high in fiber, like oat bran, beans, and broccoli, can cause gas, which distends the belly. Avoid sodas, alcohol and any foods to which you have an intolerance or allergy, like dairy, soy or gluten.
You must also stay hydrated. Adequate water intake makes your digestive system work more effectively and prevents constipation, which can be a major inhibitor to a flat belly. Drink at least eight glasses of water a day, says the Mayo Clinic website, and steer clear of foods that are binding.
Food Choices
To get a flat belly, you must also be mindful of what you eat in terms of calories. Rich foods can lead to fat accumulation on the gut. To counteract this, eat a diet filled with healthy, low-calorie foods. Reduce your intake of processed foods, trans fats, saturated fats and refined sugars because they contain high levels of fat, which can pack on the pounds. Increase your intake of monounsaturated fats, complex carbohydrates and lean protein because they provide ample nutrition and boost your metabolism, making fat-burning easier, says the Harvard Medical School. Stock up on plenty of vegetables and fruits to eat with meals, and as snacks.
Cardio Exercise
To attain a flat belly, you need to work out on a regular basis. A combination of cardiovascular and strength training is needed to lose the fat covering your belly and to tone the underlying muscles. According to the American College of Sports Medicine, you need at least 30 minutes of aerobic activity, five times a week, to burn enough calories to result in weight loss. Exercises like jogging, cycling and swimming are all viable options.
Strength-Training Exercise
You also need at least 20 minutes of strength training twice a week to get a flat belly, says the American College of Sports Medicine. Focus on abdominal strengthening workouts like sit-ups, crunches, reverse crunches, bicycle crunches, leg lifts and pelvic tilts to tone your upper, middle, lower and side abdominal muscles. Perform at least 10 repetitions of each exercise to thoroughly define your abs and ensure your belly will be flat once the fat comes off.
References
- MayoClinic.com: Bloating, Belching and Intestinal Gas: How to Avoid Them
- Curtain University: Curtain News: Higher Dairy Intake Can Help Fight Obesity
- Applied Journal of Physiology: Inactivity, Exercise, and Visceral Fat
- American College of Sports Medicine: Physical Activity Guidelines
- Harvard Medical School: Abdominal Fat and What to Do About It
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