Flatter Abs is one of the most desired fitness goals, and one of the hardest to achieve. These tips will help guide you to make the most of your efforts and see results that you can be proud of!
1. Drink Water. Water is an essential part of your diet, containing vital nutrients and minerals, as well as hydrating qualities that the body needs to survive. Drinking water regularly will help you to stay hydrated and will also help you to fill up a bit, avoiding the urge to eat more than you should. Remember, when you feel thirsty you are already dehydrated, and one major sign of dehydration feels like hunger. Keeping yourself full and hydrated will help you to avoid those cravings that lead to overindulgence and unsightly belly fat.
2. Eliminate Soda. Whether you prefer diet or regular soda, your soda habit is only contributing to your belly fat problem. The occasional soda might be okay, but it is probably best to reduce your daily soda habit or to eliminate it from your diet altogether. For one thing, all those carbonated bubbles congregate in your belly, contributing to gas and bloating, giving your belly a pudgy appearance. Soda consumption – diet and regular – brings with it a bevy of health concerns, including metabolic syndrome, obesity, cell damage, kidney problems, and much more.
3. Reduce Processed Food Consumption. Processed foods contain a lot of fillers, sugars, and preservatives. Their nutritional value is limited, and you often wind up hungry again very quickly. Rather than reaching for foods with empty calories that will only leave you unsatisfied, reach for healthy options that will benefit your body.
4. Eat More Complex Carbs and Fewer Simple Carbs. Complex carbohydrates take longer to break down in the body, providing more long-term energy and stabilizing the glucose, while also providing the body with much needed fiber, minerals, and vitamins. Simple carbs, on the other hand, provide only quick, short-term energy and limited nutritional value. By stabilizing your blood sugar, complex carbs will help you to fight those energy crashes, keeping you fuller longer and able to avoid reaching for junk food too often.
5. Ease Up on the Ab Workouts. Daily workouts set you up for impatience and disappointment. You will not see benefits faster by working your abs every single day. In fact, because your abs need a resting period between workouts in order to reap the benefits of exercise, you are more likely to achieve results by giving your abs a rest. For maximum results, three abdominal workouts per week is sufficient.
6. Attack Core Muscles, Do Whole Body Exercise. If you’ve been doing crunches and seeing little in the way of results, there is a reason for this. Crunches alone are not enough. They only attack the surface muscles. In fact, you’d have to do more than 250,000 crunches alone to burn off a single pound of belly fat. Instead, find yourself an exercise routine that includes moves that attack the core muscles within your abdomen. Targeting the core muscles will tighten your abs much like a corset, helping you to achieve that flat abs look. Additionally, you should consider whole body workouts because doing so helps different areas of your body that tend to suffer from being sedentary – such as the hipbones – to loosen up. Stiffening of these bones causes pressure and tilting, making the abdomen appear pudgier. Improving your posture can also help to improve the look of your abs as well.
7. Reduce Your Stress Level. When we experience stress, a hormone known as Cortisol is released into the body, settling in the abdominal area and contributing to belly fat. Compounded by the desire to eat for comfort, stress is a real saboteur for flat abs. Reducing your stress level can help to reduce Cortisol levels and other stress-related habits that stand in the way of your flat abs goal.
8. Eat Foods that Promote Flat Abs. People make certain food mistakes that only hinder their weight loss and toning progress. Either we avoid things that are bad in excess, instead of considering their benefits in moderation, or we fail to observe good eating habits and expect exercise alone to take care of our fitness goals. A sensible, healthy, balanced diet is always your best bet, no matter what your fitness goals. For flat abs, keep in mind the following tips:
- Avoid added sugar. Instead, opt for foods that contain natural sugars and avoid the empty calories associated with processed foods that reduce your body’s metabolism.
- Carbs are an important part of your diet, but you should substitute lean proteins such as meat, dairy, fish, and nuts for a portion of your carb intake if you want to reduce fat around your midsection.
- Fat is ok. Don’t sacrifice fat in your diet. Fat ads flavor, is filling, and is healthy in moderation. Think nuts and avocado. Diets containing a reasonable amount of fat have been proven as effective as low-fat diets. Keep your diet satisfying by finding balance. You do not have to excessively sacrifice as long as you eat fat in moderation.
9. Set Realistic Goals and Take it Slow. Do not expect results overnight. In due time, you will begin to see the fruits of your labor. Additionally, while flat abs is a commendable goal to have, understand that it is more reasonable to work to reduce your belly fat than to expect perfectly flat abs. It is possible that your genes and other factors might prevent achievement of washboard abs, but you can still expect to improve your appearance through proper eating and diligent exercise.