Since the Flat Belly Diet was released in 2008, the focus has been on monounsaturated fatty acids (MUFAs) as the way to get firm abs. There are, however, other ways to accomplish this. If you want to obtain a washboard stomach, you need more than MUFAs; you have to put together a plan that includes exercise and diet changes.
Exercise Ball
Instead of doing the usual crunches, try adding difficulty to your workout so you are using more muscles with the same moves. A large exercise ball can be just the thing to target your abs while also working your back. According to "Good Housekeeping," using an exercise ball will also shorten your muscle fibers, making your stomach appear firmer. Working your back muscles will also help your abdominals appear longer.
Increase Your Fiber
Fiber, in the form of vegetables, fruits and whole grains, can help you get flat abs fast by keeping your digestive system moving. "Shape" reported that, according to Dr. David J.A. Jenkins, women should eat a minimum of 25 g of fiber each day. Most fiber-rich foods are also low in calories and fat. The fiber makes you feel fuller on fewer calories so you can lose weight and have a flatter stomach.
Avoid Carbohydrates
According to Stony Brook University professor Peter Garlick, Ph.D., in the same "Shape" article, eating carbs helps your body retain water and causes bloating and weight gain, often around the abdomen. Eating a diet low in carbohydrates can help you quickly drop weight and eliminate the extra pounds around your stomach caused by water retention. Fruits and vegetables should be the only carbohydrates you consume if you want to get flat abs fast.
Eliminate the Salt
Excess sodium causes bloating, keeping you from having flat abs. The American Heart Association recommends that the average woman have no more than 1,500 mg of sodium each day, yet "Shape" reports that the average woman consumes between 3,000 and 6,000 mg a day. Processed foods, canned soup and fast food account for a lot of that, so if you want to get your stomach flat fast, stay away from meals made of salt-filled foods.
Don't Eat Late
Although the weight from one late meal may not be permanent, you will get flat abs faster by avoiding nighttime eating. Water weight from heavy night eating can put a few pounds on you when you wake up. These pounds may show up around your middle and, according to "Shape," you could end up with permanently fatter abs if you make a habit of eating after the dinner hour.
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