Getting a flat tummy is a dream for many people. But unfortunately many women and men have to cope with the problems of bulging stomach. Lack of exercise to the body, irregular body movements, having a bad diet that is contained with the high fats and low proteins will all give rise to a big fat tummy. So here ,18 tips for the men and women who are thriving to get a flat Tummy Fast.
1. Chew Your Food:
Focus on eating slowly, chewing your food thoroughly, and enjoying each and every bite of your meal. Digestion begins in the mouth, so by chewing your food more completely, you will decrease gas and bloating.
2. Diet is more Important than Exercise:
Diet wins every time when it comes to a sexy stomach. Eliminate starches, salt, sugars, caffeine, fizzy drinks, alcohol and processed foods where possible and stock up on whole foods like veggies, fruits, lean proteins, nuts, seeds, eggs and a few good quality whole grains and you’ll notice results quick-smart!
3. Make water Number one:
While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. You always need to drink water, but it can be especially important if you’re trying to flatten your stomach. When you drink water, it’s help to your body maintain proper fluid balance.
4. Make time for Cardio:
If you want to burn the most tummy fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral tummy fat. In fact, aerobic training burns 60% more calories.
5. Eat More Protein:
Animal protein (lean meat, poultry and fish, preferably grilled or steamed, eggs), small quantities of wholegrains, beans, Green Leafy Vegetables, root vegetables (carrots, apples, radishes etc), flowered vegetables such as cabbage, and stemmed vegetables such as leeks, fresh or dried fruit, dark chocolate, water, tea and herbal tea.
6. Eat Grapefruit:
Researchers found that people who ate just half a grapefruit three times a day lost weight without changing any other part of their diet. It’s possible that grapefruit’s acidity might slow digestion, which helps, you feel full longer.
7. Turn to Green Tea:
Green tea has an antioxidant in it called EGCG, which may help to boost your metabolism and help your body to utilize fat. For best results, drink 2-3 cups of green tea a day. You can even make it iced by adding ice cubes and leaving it in the fridge for a few hours!
8. Add Avocado:
Fiber-rich and provides many additional micronutrients including potassium, magnesium, folate and vitamin CJust half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your tummy. Eat these in ¼ cup servings to ward off tummy fat without overdoing it.
9. Take Eggs:
Eggs are packed with protein, and eating them for breakfast provides staying power. Eggs also provide a nutrients to help keep your tummy trim. They’re a good source of vitamin B12, a nutrient that helps your body break down fat cells. Eggs also provide the power nutrient, vitamin D. So it is known for playing a role in fat metabolism.
10. Fiber is your Friend:
For every 10 grams of fiber you eat daily, your tummy will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of tummy-flattening fiber.
11. Nuts and Seeds:
Nuts contains very extreme proteins and they are useful for the physical and mental health fitness. Consider Almonds, pecans, walnuts, pine nuts, hazelnuts, roasted peanuts, macadamia nuts, peanut butter, dry roasted cashew nuts. While coming to the seeds you can opt pumpkin seeds that are roasted and, sunflower seeds.
12. Reduce Salt intake:
Salt attracts fluid, which can make you bloat, especially around the time of your period. Replace salt with other seasonings like pepper, herbs, lemon and cider vinegar. Avoid packaged foods which are usually high in salt.
13. Don’t Eat:
Fried food, dairy products with lactose (milk, yoghurt, cottage cheese), white bread, especially fresh, fizzy drinks and juice, floury fruit, dried vegetables, chewing gum, sweets, cakes, pastry, refined pasta, rice and semolina.
14. Snack Regularly:
Snacking regularly provides the body with the fuel it needs to continue burning calories all day long. Plus, those who skip snacks between meals are for more likely to overeat at mealtime.
15. Keep Stress Low:
Studies show that stress has quite a negative impact on our bodies. Plus, when we’re stressed, we tend to eat more or choose unhealthy foods
Try to squeeze in a 30-minute walk daily, says Lyons. The simple boost in metabolism will help you burn waistline fat more efficiently.
If you want to break free from the monotony of doing the same exercise every time, then you can try to add one or two days of running exercise in your exercise regime. It will help in making your heart beat faster; lose excess Tummy fat and also burn a lot of calories than walking or jogging.
18. Finally Don’t Eat Anything, 2 Hours Before a Sleep:
Your body slows down when you sleep so you can’t digest food properly and what you eat may well get stored as fat.