A little bit of belly fat is actually good for you: it protects your stomach, intestines, and other delicate organs. But too much fat is anything but healthy and makes you uncomfortable in your clothes. Never mind, fat can be lost.
Is that fat tummy bothering you? Have you given up on ever having a flat stomach?
You’re not alone! Owing to today’s sedentary lifestyle and poor eating habits, too much fat in any part of the body puts one at risk of different long term illnesses like high blood pressure, type 2 diabetes, heart disease, and certain cancers. These side effects alone should get you back on your feet, working your way back to a healthy you.
If your dream about having a flat stomach has just been jolted, this article may be just what you need. Go ahead and give a read!
Self Knowledge:
First of all, you have to know that you have belly fat and you can do that in two ways. First is a CT scan or MRI. However, there is a more cost-effective way to check. Get a measuring tape, wrap it around your waist at the position of your belly button, and check your girth. Do it while you’re standing up, and also make sure the tape measure is level.
According to WebMD, as a woman, it’s safer if your waist size is less than 35 inches and less than 40 inches if you’re a man.
Diet:
Oh yes! The age-old diet topic is right in your face again. Truth is your health rises and falls based on your diet. Medical experts have made us understand that 90 per cent of the time the food you eat is the medicine your body needs.
• Eat smaller portions: “Less is more,” they say. This applies to meals too.
• Reduce intake of high-fibre Foods like Broccoli, Beans which sometimes may cause bloating and causes a huge belly bulge.
• Regulate intake of raw fruits and veggies: Experts suggest you eat them in smaller portions spread throughout the day as they cause the stomach to stretch.
• Cut back on dairy: Dairy products, especially in lactose intolerant people, cause uncomfortable gas conditions and bloating.
• Put more potassium-rich foods in your plate: Foods like avocados, bananas, papaya, mango, and yoghurt contains potassium which has a natural diuretic that helps reduce water retention and puffiness.
• Eat more berries and nuts: Instead of having a full-fledged three-times-a-day meal, use nuts or berries as a breaker. Instead of bingeing on pastries, try snacking on these seeds. You’ll feel a lot lighter.
• Drink water, Drink water and Drink water again. Repeat the action: Water makes you full and reduces over-eating
• Make Ginger Your Friend: This root only helps calm your intestines and reduces bloating, but is also an excellent remedy for gas. Include it in your natural drinks or cooked meal.
• Say bye to carbonated drinks, soda.
Work it out:
There is no easy way out of this. Don’t give up before you start the journey. Exercise can become exciting if you know your body and what it can take. Here’s the trick. Don’t do more than your body can handle. Let’s take a look at different exercises you can do without visiting the gym.
Pike and extend -Targets: Abs, legs-
Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching your hands toward feet then keeping legs straight, bring arms back overhead as you lower your upper back and lift your leg towards the floor. Crunch up, lifting your left leg over hips and reach your hands to your toes. Switch legs then repeat about 20 times, alternating sides.
Standing side crunch – Targets:legs-
Stand on the left leg, left arm extended out to the side at shoulder height, right foot lifted a few inches off the floor to the side. Place right hand behind your head, with your elbow bent out to the side at shoulder level, then lift right knee toward right elbow. Do 15 times, switch sides and repeat.
Chest flye with leg extension -Targets: Chest, abs-
Lie faceup on a mat, with knees bent at 90 degrees over hips, holding a dumbbell in each hand, arms extended over the chest, palms in. Keeping your right knee bent, straighten your left leg toward the floor as you lower arms out to sides. Hold on for 1 count, and then start again. Do about 10 times then switch legs.
Cut back on booze, I mean alcohol:
If you want a flat stomach, you should aim to reduce or skip the alcoholic drinks as they tend to contain liquid calories.
Reduce Your Stress Levels:
Stress and anxiety are very common, and it triggers the body to produce cortisol, a stress hormone known to increase appetite and lead specifically to belly fat storage. Try to add some stress-relieving activities to your daily routines, such as yoga or meditation.
These are just a tip of many more strategies that can help you achieve your goal of having a flat stomach. Just keep in mind that it may take some time and effort, but will all be worth it in the end if done properly.