Flattening Tummy

Can you suggest a few diet tips for flat tummy?
(October 11, 2010)

Are you constantly struggling with fat on your belly? Have you tried stomach flattening exercises with hardly any results? If your answers to these questions are yes, read on.

Here are some quick tips to help you flatten your stomach.

• There are many stomach flattening exercises which can work wonders for your stomach. Your upper abdomen benefits from crunches. For your lower abdomen try leg raises.
  
  
  Side bends, on the other hand, are great for your obliques. However, you have to remember that exercise alone is not enough to flatten your stomach. You have to bring about changes in your eating habits as well to see significant results.
• Increase you intake of fiber and cut down on bad carbs. Try and avoid foods such as pastas, potatoes, white bread, and white rice. To get the required amount of fiber, increase your consumption of stomach flattening foods such as green leafy vegetables, fresh fruits, whole wheat bread, and brown rice. Dairy products often lead to gas and bloating so try and keep them to a minimum. Try and substitute whole milk with skim milk. 
• You can reduce your tummy by jogging or walking for at least 30 minutes thrice a week. This will help increase your metabolism and burn all the extra fat.
• Avoid eating three hours before you go to bed. This is because while sleeping food is not digested properly and tends to get stored as fat. If you are hungry and need to eat something, munch on small portions of fruit or vegetables.    
• Some great stomach flattening exercises for women include aerobic exercises such as swimming, running, dancing, tae-bo, and walking at a fast pace.  Go in for these aerobic exercises for at least 30 minutes daily with about one to two rest days between each week.
• Drink at least seven to eight glasses of water daily. Cut down on soft drinks and drink flavored water only if there is no alternative. Drinking water not only makes you feel full, but also helps digestion. 
• One of the healthiest stomach flattening foods you could eat are almonds. Eat at least six almonds every morning as the protein helps burn fat and this in turn can help flatten your stomach.
• Eat small meals six to seven times daily. Increasing your metabolic rate can be achieved by increasing the frequency of your meals. Ingesting small meals every two to three hours is a good idea.
• Some other great exercises for flattening your stomach include stomach twisting, hip raise exercise, belly resting exercise, dumbbell side bends, ball crunches, hip raise twists, belly rubs, the vacuum pose, and air cycling.
• Don’t completely deny yourself of foods you enjoy eating. You can occasionally eat food you like such as desserts. Totally avoiding your favorite foods may cause you to binge or go back to unhealthy eating habits. The key here is moderation.  

Keep in mind that there is no short cut to slimming or flattening your stomach. You should workout daily and be consistent as far as exercise and diet is concerned. Only then will you be able to see results.

• A sensible diet with a complete balance is necessary, along with physical exercise and a good lifestyle.
• A balanced diet indicates a complete supply of all the essential nutrients. Increase the fiber intake in the form of fruits, whole grains, vegetables, cereals, legumes and pulses. About 25 to 30 grams of fiber is necessary, on a daily basis. Fiber is the indigestible part of the food, which remains and is removed in the stools. Fiber proves to be highly beneficial for a flatter abdomen. High fiber also helps in the reduction of cholesterol levels. Increase the fiber in a gradual manner, as the risk of flatulence is high.
• High quality carbohydrates are highly effective. High intake of carbs results in greater water retention. This in turn results in abdominal bloating. About 45 to 65 percent of carbohydrates is recommended for a 1,800 calorie diet.
• Increase the intake of liquids, especially water. This helps in the elimination of sodium and other wastes, which in turn reduces the bloating tendency. Other liquids, which can be considered, are barley water, coconut water and herbal tea. No calorie beverages, devoid of caffeine and sodium are preferred. Do not opt for fizzy drinks or carbonated beverages, as they contribute to 'empty calories' (calories, devoid of any nutrients).
• Keep a check on the sodium intake. About 2.4 grams of sodium (a teaspoon of table salt) is recommended. The levels vary, in case of any health complications. Avoid processed foods, such as crisps, pickle, cured meat, French fries, hamburger and soups, as they are loaded with high concentration of sodium.
• A heavy breakfast with moderate lunch and light dinner is the way to go for a flat tummy! A light dinner is helpful, as the activity following the same is negligible. This also prevents binge eating, throughout the day.
• Snack on baby carrots, cherry tomatoes, papaya and apples, instead of chips, chocolates and burgers. This is a healthier way to snack!
• Decrease the amount of stress in your life. Research reveals the release of cortisol hormone with increase in stress levels. This in turn increases the appetite levels, thereby cause an accumulation of fat in the abdominal region.
• Aerobic exercises with weight training exercises prove beneficial in the reduction of weight. Abdominal crunches, reverse crunches and side crunches are useful.
• A healthy lifestyle, devoid of smoking and alcohol intake is helpful.