For the average person, a flat stomach requires a combination of diet and exercise to achieve his desired physique. Regular abdominal exercises, a good fiber intake and avoidance of certain beverages can all make a difference. In addition, genetics plays a role in the aesthetics of a person's midsection. By combining techniques, you will have optimum results in developing a flat stomach.
Drink Water
Water assists in the flow of food through the system, reducing bloating. In addition, dehydration can lead to false hunger. Drinking at least eight glasses of water each day can make you feel less hungry.
Slow Down
Eat slowly. Wolfing down meals too quickly will cause you to swallow air. This can cause bloating. In addition, eating more slowly allows you to eat only until you are full. Eating too quickly can lead to overeating.
Eat in Moderation
Exercising portion control and eating a wide variety of nutrient-rich foods will help you lose body fat. An overall decrease in body fat means you have less fat in your midsection.
Avoid Gas
Gas can cause bloating and make your stomach appear larger than it really is. According to the Mayo Clinic, common foods that cause gas and bloating include beans, broccoli, brussels sprouts, cabbage, apples, peaches, pears, hard candy and lettuce.
Avoid Carbonated Drinks
Carbonated beverages, particularly beer, will cause your stomach to distend. Beer also contains a great deal of empty calories, which can lead to weight gain and further stomach growth over time.
Do Cardio
Cardiovascular activities burn fat and build muscle, which, in turn, burns more calories while the body is at rest. Less body fat means less fat around the midsection.
Perform Crunches
Regular strength training in the abdominal region will cause the abdominal muscles to grow stronger and more defined. This will create a more aesthetically pleasing stomach and also allow the stomach to better support the organs within the abdomen, lending to a leaner overall appearance.
Stand Up Straight
When you slouch, you do not provide proper space for your organs, causing them to be pushed down and out in the midsection. By maintaining good posture, your organs will be properly aligned, creating a leaner stomach region.
Cross Train
Try new workouts. Muscles become trained to perform activities over time. When you continuously do the same cardiovascular activities, you will eventually burn fewer calories unless you increase the intensity. When you do the same abdominal exercises over time, they become easier for you muscles to perform. Regularly trying new activities and new abdominal exercises will tone your muscles more effectively.
Do Isometrics
When you pull your belly button toward your spine, it engages your abs, even while you are sitting or standing. This is both pleasing to the eye and useful. It allows you to tone your abs anytime, anywhere.
References
- Mayo Clinic: Gas and Gas Pains
- "Fitness Theory and Practice"; Peg Jordan, RN; 1997
- "Young, Sexy and Healthy"; Elma and Moacir Schnapp, MDs; 2007
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