One of the toughest areas to lose weight from is the stomach area, so we’ve put together these seven steps to get a flat stomach.
Exercise Your Way To A Flat Stomach
Exercise really is the key to toning up, but all too often, we mistakenly think that hundreds of crunches are the key to a toned midsection.
However, experts are now saying that we should all forget this idea as there are many more effective ways to achieve a flat stomach.
Step 1: Two Key Exercises
If the idea of a workout makes you shudder, at least consider sticking to these two tummy-toning exercises.
In a study by the Journal of Strength & Conditioning Research, the two key strengthening exercises for a flatter stomach were found to be squats and the dead-lift – yes, that’s right, you can forget the sit-ups!!
The study found that crunches are ineffective in many cases as people struggle to complete the motion correctly, carrying their body weight with the neck rather than their core muscles.
What’s more, crunches only work the front of the abs, unlike a squat exercise with kettlebells.
Squatting is a compound exercise that works and contracts all the muscles in your legs and stomach, and the extra weight of the kettlebells equals some serious core strengthening.
The deadlifts focus on the hips and legs rather than the lower back and involve you engaging your core for some extra power.
To perfect a safe technique, start with making yourself do 10 squats and 10 dead-lifts a day and then work up from there by adding weights and reap the benefits of a flatter stomach.
Step 2: Punch Away The Fat
The first step to targeting weight loss with any part of your body is to burn fat all over.
So, while strengthening exercises are essential for a flat stomach, don’t neglect the cardio.
With the right balance of strength and cardio, you can burn fat and sculpt out a stronger and leaner stomach as you train.
And, it is true what they say – if you just work on your muscles, no one will see them if they’re covered in a layer of fat.
Even if you’re new to exercise, it’s never too late to start an exercise routine.
However, if you really want to target your stomach fat, an intense boxercise session is a great way to let off steam while you tone your abs.
Punching at a fast pace twists and engages the core and enhances muscles in the arms (another problem spot for many of us!).
It’s a great cardio activity that burns calories fast and builds endurance, taking inches from your waistline in weeks, and there’s no better way to release tension after a stressful day at work!
What To Eat For A Flat Stomach
While exercise is the key to toning specific body parts and burning fat, diet can also help, especially with toning your stomach area.
Eating specific foods can help to release swelling and cut down fat in this area to give you a flat stomach.
Step 3: Do Dairy
Although a lot of dieting advice promotes the use of alternative milk, such as almond milk, due to its lower-calorie content, researchers at the University of Tennessee found that increasing your milk intake can reduce a rounded tummy.
According to their findings, drinking three glasses of milk daily can work wonders when teamed with a reduced-calorie diet.
Similar studies show that three servings of low-fat dairy per day increased women’s fat loss by between 60 and 100 percent.
This is because the calcium found in low-fat dairy produces enzymes, which helps to speed up metabolism and break down fat, and the good news is that this seemed to be targeted to the stomach area.
Calcium supplements did not show the same effects, so ensure you get your quota by eating three servings of low-fat dairy daily, such as skimmed milk, yogurt, and hard cheeses.
Step 4: Fill Up On Fiber
A diet rich in fiber has been shown to help avoid the development of belly fat; a study where people ate 10 grams of soluble fiber each day (equivalent to a cup of green peas) but made no other changes to their diet built up less visceral fat over time.
The soluble fiber, found in foods such as apples, cherries, and oats, lowers insulin levels, which can speed up the burning of belly fat, but you must eat the skin, as that’s where all the fiber is.
Click here to find out the best sources of fiber.
However, suppose you’re not used to much fiber in your diet. In that case, it’s best to build up gradually, as drastically increasing your fiber intake overnight could result in discomfort and bloating, temporarily giving you the opposite of the desired flat stomach.
Step 5: Say No To Simple Carbs
Sugar is your number one enemy if you want to lose belly fat; increased insulin levels result in fat being stored around your middle, so stay away from sugar and candy as well as refined carbs, like bagels, white bread, white rice, and pasta, as these are all converted to sugar in the body and put pressure on your already struggling liver.
Alcohol should also be avoided, as this compromises your liver’s ability to process foods for up to three days, and alcohol has been directly linked to weight gain around your belly.
Also, stay clear of trans-fats – as these are the bad fats that distribute fat around your midsection, so cut out the margarine, cookies and cakes, and anything made with partially hydrogenated oils.
Live Healthily To Achieve A Flat Stomach
Diet and exercise aren’t the only factors to consider in our weight loss journey to success; lifestyle also makes a big difference, and that’s especially true when it comes to getting a flat stomach with phentermine.
Step 6: Stop Stressing
Yes, we know it’s easier said than done to stop stressing.
But stress could be costing you a flat stomach. Stress is an enemy of weight loss success; stress increases our cortisol levels which then causes us to gain fat, particularly around the belly.
Cortisol breaks down lean muscle (the type of tissue that helps burn calories more efficiently).
It holds onto fat stores in the abdominal region, so the stress caused by dieting can actually hurt your attempts to lose weight, even with calorie restriction.
Stress also disrupts sleep patterns, which also hurts your potential to achieve a flat stomach.
Step 7: Sleep Away The Pounds
Yes, you really can lose weight in your sleep!
Not only does being asleep mean you can’t snack, but sleep also regulates the hormones that control hunger and helps to boost metabolism and burn fat.
Sleep is especially effective at helping you to achieve a flatter stomach as it reduces the damage caused by cortisol, the stress hormone.
Cortisol signals your body to conserve energy to fuel your extra waking hours, causing your body to break down lean muscle (the type of tissue that helps burn calories more efficiently), meaning that your metabolism slows down and that you’re more likely to hang onto fat.
So, by getting enough sleep, your body can regulate levels of these hormones and help you to lose weight – especially around your midsection.
So, by focusing on exercises that engage and sculpt the core, adopting healthier eating habits, and taking the time to relax and de-stress, you, too, can achieve a flat stomach and target weight loss in one of the toughest places on the body!
Do you have any questions or tips on targeting weight loss to achieve a flat stomach? Let us know by commenting below!