Doing hundreds of crunches every day is not the most effective way to get flat abs, says the American Council on Exercise. You must include exercise and healthy nutrition habits in your daily routine to reduce your belly fat. The body stores extra fat around the midsection as a result of too many calories consumed and not enough calories expended.
Eat Fiber
In a 2003 study published in the journal "Nutrition," women who ate three apples a day for three months lost more weight than women who did not. Fiber cannot be digested and does not get stored as fat. High-fiber foods tend to be lower in calories, have more water and are not processed with extra sugars, helping you feel full longer. The National Academy of Sciences' Institute of Medicine recommends that men younger than 50 consume 38 g of fiber per day; for women, 25 g. Men 51 and older should consume 30 g and women 21 g every day. Foods high in fiber include fruits, vegetables and whole grains.
More Efficient Cardiovascular Exercise
Instead of doing low-intensity cardio sessions, do intervals. Raising your heart rate for short periods of time burns more calories than keeping the heart rate low for a longer period of time. Over time, doing intervals will increase your ability to exercise harder and longer, burning even more calories.
Strength Training
Fire up your metabolism by doing two to three strength training sessions a week. As you get older and less active, your metabolism slows down and you see more belly fat. Strength train to keep your metabolism high, even after your exercise session is over.
Do Yoga
Most yoga stretches engage your abs creating a strong core. Yoga classes incorporate strength, cardio and flexibility, giving you a full-body workout. Build a strong core with tree pose, bridge pose or locust pose. Stretch the abs with cat and cow pose, up-dog and mountain pose.
Eat Protein
Protein not only helps build muscles, it keeps you full. Foods with protein are harder to digest, so they keep your metabolism working. Breakfast is a critical time to eat protein. Some good protein sources include eggs, yogurt and nuts.
Sleep More
The purpose of sleep is to conserve energy and replenish the body. Getting fewer than seven hours of sleep contributes to higher levels of hormones that trigger hunger. People who are constantly sleep-deprived have a higher risk of being overweight. Aim to go to bed and wake up at the same time every day.
Targeted Exercise
Exercises that require abdominal stabilization and body rotation engage more muscle activity and are more efficient at creating flat stomachs. The bicycle maneuver exercise engages the most amount of muscle activity, reports the American Council on Exercise. Do the bicycle maneuver by lying flat on the floor with your hands behind your head. Bring knees up to a 45-degree angle and rotate your left elbow to your right knee. Rotate side to side. Instead of doing crunches on the floor, lie on an exercise ball to engage nearly 40 percent more muscle activity in the abdominals. Mix up your abs routine every few weeks to target the muscles differently and to stay focused.
Eat Different Fats
Fats are divided into three categories: saturated fats, trans fats and unsaturated fats. Unsaturated fats are considered good fats that the body needs to keep the heart healthy. Saturated fats and trans fats are the bad fats that contribute to weight gain and high cholesterol. Based on a 2,000-calorie diet, adults should consume 45 to 78 g of healthy fats per day. Examples of healthy fats include olive oil, almonds and avocados.
Compound Exercises
Exercises that engage your entire body burn more calories. Examples include single-leg squats, one-legged hops, deadlifts and squat-press. Focus on keeping your abs tight and maintain proper posture throughout your entire workout session.
Smaller Meals
Eating smaller meals more frequently throughout the day keeps your metabolism hopping. Going more than three to four hours without eating causes your metabolism to slow down and your body to store fat. Easy ways to cut calories from your meal include saying no to soda, measuring serving sizes and putting less on your plate.
References
- Iowa State University Extension; Fat; March 2011
- "Fitness": Flatter Abs ASAP
- "Fitness"; 9 Simple Ways to Trim Fat From Your Waist; March 2009
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- American Council on Exercise; New Study Puts the Crunch on Ineffective Ab Exercise; Mark Anders; May/June 2001
- "Fitness"; The 10 Best Foods for Flat Abs; June 2006
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