Unlike the flat tummy we all hate, a flat stomach is what everyone desires for, especially in summer, when we all wear thin and light clothes, with which all the flaws come to light. As the summer approaches every year many ask how to get flat abs, although they know getting abs is not an easy process and require some time. Getting a flat stomach demands of you to make some changes in your lifestyle which we will show you through some great tips.
Best Tips to A Flat Stomach
Do cardio exercises
Muscles are metabolic more active than fat, which means that the more you have, the faster your metabolism will be. The trainer Tom Holland advises to exercise weekly as many minutes as you have pounds. For example, if you have 145 pounds – you need to exercise 145 minutes per week. These minutes better to be scheduled in few days in the week, not in only one or two days.
When exercising, cover all the muscles
The fitness instructor Gunnar Peterson who works with Sofia Vergara and Kim Kardashian says that you should regularly do exercises for every part of the abdomen, so start doing different abdominal exercises.
Stress and anxiety can raise the production of the hormone that helps in storing fat (cortisol), especially in the abdomen. Practice deep breathing, as it’s a great exercise that lowers the stress levels. Make a short pause every hour and breathe deeply at least five times. While inhaling count to five and while exhaling count to ten.
If you eat too little, your body is programmed to starvation. Therefore all the fatty foods that your body will enter, will be rather stored than burn, because of the “fear” that it will enter a phase of starvation too quickly.
Eat whole grains
The research conducted by the universities “Penn State” and “Tufts” from U.S., found out that people who eat more whole grains, and less refined carbohydrates have less fat on the waist.
Eat foods rich in calcium and potassium
The body may retain more water if the level of potassium and calcium in the body is low. To maintain their level, eat bananas, dates, spinach, raisins, fish, potatoes, drink yogurt and so on.
Drink green tea
Many studies have shown that the antioxidants from green tea stimulate the metabolism and works great in the area around the stomach.
Avoid fried foods
The fat in fried foods is being digested very slowly and because of it you can often feel flatulence and heavies in the stomach.
Reach for herbs
Chamomile, mint and ginger reduce the flatulence of the stomach, and promptly act on the digestive system. If you don’t like these teas, the pineapple is a solid alternative which contains bromelin, an enzyme which also acts on the digestive system.
Reduce the sugar intake
Several U.S. studies have shown that on average the Americans enter about 20 cubes of sugar in the body per day. Most of them don’t even know that they enter sugar through their frozen dinners, yogurts, sauces for salads, etc. That is 325 calories per day, and plus the sugar increases the production of insulin which slows the metabolism.
Simple food for dinner
Eat protein foods and green vegetables for dinner. Avoid heavy meals and desserts.
Stick to the rule “ten percent”
The fitness trainer Holland advises that 10% of the exercises you do should be reserved for the abdominal muscles.
Increase the intensity of exercise
Increase the intensity of your usual cardio exercises and spend more calories. Sprint in cycling, running, swimming or any other sport is enough to last for only 20 or 30 seconds. After you rest a while, you can accelerate again.