8 Fitness Rules To Get Flat Tummy
1. Cut Calories
It is a well-known fact that you need to cut calories to produce weight loss.
One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week (1Trusted Source).
That being said, restricting your calorie intake too much can be counterproductive.
2. Eat More Fiber, Especially Soluble Fiber
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract.
This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full.
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food.
By eating soluble fiber, you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases .
One observational study showed that each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years .
Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries.
3. Make sure the pressure is on your core
If you’ve reached a stage where your body fat has lowered and you can see your flat belly then you already know the importance of core and abdominal exercises.
The more you do it, the more you feel your abs. But the issue is that many people don’t do it right. While doing a plank or sit-ups, you end up putting more pressure on your legs and hands instead of your core.
So, technically your abs are doing no work, hence you can’t expect them to become more visible. Make sure you feel the pressure in the right place.
4. Take more oxygen
Oxygen helps your core body to perform at its best. Hence, it plays a very important role, not in just keeping you alive but in keeping you fit as well.
Never hold your breath while performing core exercises. Inhale when going up, exhale when relaxing back.
5. Have Adequate amount of water
For a good detox, drink at least 2 L of water per day. It is the best way of getting rid of waste and toxins from your body, decongesting your body, and fighting water retention.
Take water with you wherever you exercise or do strenuous activity and take water breaks during hot or heavy workouts. Opt for BPA-free glass water bottles as well instead of regularly purchasing disposable plastic bottles.
6. Lower your sodium intake
Sodium causes your body to retain water, which causes you to look bloated — especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options.
Switch regular table salt for kosher or sea salt, which is lower in sodium. Some foods high in sodium include soy sauce, restaurant meals, MSG, cured meats like pepperoni and salami, ham, bacon, sauces, and snack foods.
7. Do crunches
Lie down on the floor with your hands crossed over your chest or raised over your head. Make sure your knees are bent. Keep your feet on the ground as you lift your head, neck, and shoulders off of the floor.
Do not yank the head forward as this can cause a neck injury. Repeat 10 times and increase the amount you do daily.
8. Sleep well
Get enough sleep so that you won’t feel tired all the time. Having adequate rest helps you to relieve stress. You will feel less likely to go on an eating binge.
Develop healthy sleeping habits. Studies have also shown that inadequate sleep can inherently cause weight gain, so get yourself to bed.
