One of the most common problems faced by nutritionists is related to losing belly fat. While it is quite a task to lose weight on your midriff, a balances diet combined with exercise can help you get a flat belly. Here are the 30 best ways to lose the fat and get a toned tummy. A combination of two major muscles transversus abdominis and rectus abdomen are the muscles that make up our abdomen. So, if you ate a healthy diet comprising lean proteins, carbohydrates and fats combined with intense cardio, your muscles would start showing, resulting in a flat belly or even six pack abs.
Eat Lean Proteins
The Harvard School of Public Health notes that lean sources of protein aid in keeping the saturated fat intake at a healthy level. When you are on sources of proteins such as chicken or beans you find yourself losing body fat and shaping your body. You get most of your vitamins from these sources and this improves your overall health as well.
Water Water Baby
Water constitutes 70% of our body. Most of our metabolic process takes place in the presence of water. So, when we are well hydrated the basal metabolic rate of our body goes up. This would mean that our body is able to digest the food we eat in a proper manner and the food is used to burn sufficient calories required by the body, so you end up with a nice flat belly.
Avoid salted products like packaged food, chips, pickles and junk food. Check labels for preserved foods, because preserved foods generally contain extra salt. Salt is very bad for the body, because it causes water retention, and due to this it makes you look bloated.
Replace junk food
Firstly, throw away all the unhealthy food from your refrigerator. Replace this unhealthy food with lean meats, fresh fruits, vegetables and whole grains. Avoid over-cooking the food as the nutrient contents of the food will be lost. Plan what you will be eating in this 10 day period and avoid extra unhealthy calories.
Fruit Punches- Not a good idea
In general juices, alcohol and fruit punches are calorie dense and often disturb the blood sugar levels in our body. Where moderate and controlled alcohol consumption has certain beneficial effects, fruits are best eaten in their natural form rather in the form of juices. Juices are full of concentrated sugar, which is not a good thing, if you are aiming for a flat belly. Eating fresh fruit should be the mantra of healthy living.
Say No to High carb meals
Pick a diet filled with fruits and vegetables to lose stomach fat. Integrate this in your lose stomach fat diet plan, because fruits and vegetables have good carbs. Avoid donuts, desserts and cookies as far as possible. Again, keep in mind that though good carbs help reduce fat naturally, you shouldn’t over indulge in these foods for quick results.
In fact, if you go beyond the limit, it can increase your insulin level, and reduce your metabolic rate, because your body cannot process too many carbs at once. Nutrient dense and good fat foods are those that have essential fatty acids and other vital nutrients. Try eating grilled fish as it has essential fatty acids, proteins and is a perfect example of a nutrient dense good fat food.
Cardio and Strength Training
All types of cardio exercise routines elevate your heart rate and keep it that way for extended periods of time. This results in increased consumption of oxygen, which leads to fat loss. Fat loss and stamina building are equally important. If you eat healthy and workout, your chances of achieving a flatter belly increases.
Basic Plank or the Elbow Plank
Lie down on your stomach. Place your elbows by the side of your chest. Palms facing downwards come up on your toes. Your back hips and legs should be in a straight line. Do not raise your hips, keep them in line with the back. Hold this for 10-20 secs. Keep your abs tight.
Leg raise in a plank
Come to the basic plank position and lift one leg at a time. Hold this for 10-20 secs. Keep hips and lower back stable, avoiding sagging and rotation in hips/lower back.
Arm raise in a plank
Come to the basic plank position and lift one hand at a time. The hand should be stretched out straight. Hold this for 10-20 secs. Keep abs contracted and hips clenched. Let the force to balance in plank come from the contracted core muscles.
Leg Raise in a Side Plank
Come to a side plank position. And raise your upper leg up. Press the side of the feet of the lower leg into the floor. Balance yourself with contracted abs. Do it for 10-20 secs.
Yoga Postures for Flat Belly
Take almost any yoga posture like the sarvangasana (shoulder stand), virbhadrasana (warrior pose), or the dhanurasana (bow pose). How well are you able to emulate these poses almost always depends on how strong your core is. Being flexible, but having a weak core, will allow you to do some basic postures like Uttanasana (bending forward and touching your toes), but will not allow you to make much headway, when it comes to the more advanced postures.