Obtaining a flat tummy is the primary goal for many people who work out. Getting rid of belly fat can not only make you look better in those skimpy summer fashions, but it can also help you to reduce your risk of diabetes, heart disease and certain kinds of cancers. The good news is that a combination of regular exercise, a healthy diet and reduced stress levels can help you get a flat tummy.
Step 1
Lose weight. Before you can achieve a flat tummy, you must first lose excess body weight and body fat. Weight typically comes off of your abdominal area first. Losing even 5 to 10 percent of your body weight can reduce your amount of stomach fat by up to 30 percent.
Step 2
Adopt healthy eating habits. Try eating fewer simple carbohydrates, such as refined pasta and white bread, and more of the complex carbs, such as vegetables, fruits and whole-grain products. Nuts, particularly almonds, beans and legumes, green vegetables and low-fat or nonfat dairy products, such as yogurt and cottage cheese, can help you burn fat and gain muscle.
Step 3
Drink at least eight glasses of water each day. Not only can water help you to fend off hunger pains, but it also flushes the wastes out of your body while it works to break down any excess fat. Water also helps you to keep your metabolism healthy by moving nutrients into your muscles.
Step 4
Complete repetitions of pelvic lifts. Lie down on your back with your knees bent and your arms resting by your sides. Tighten your abdominal muscles and lift your rear end off the floor, holding for five to 10 seconds before gently lower your buttocks back down. Complete up to 20 repetitions for the best results.
Step 5
Reduce your stress levels. When you become stressed, your body produces cortisol, a hormone that works to defend your body by building up fat layers around your abdomen. Try deep-breathing exercises, visualization or yoga to help you relax and keep your stress levels down.
Tips and Warnings
- Eat plenty of fiber so foods move through your digestive system quicker. This can reduce bloating and make your tummy look flatter.
- Talk with your health care practitioner before starting any kind of new diet or exercise program.
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