If you are longing for wearing skinny jeans then the never-ending crunches and crash-diet plans are not the best ways to lose stomach fat. There are less-painful and longer-lasting ways to reduce stomach fat and get a toned, flat tummy. We have searched for the very best tips of some of the reputed pros about how to quickly reduce tummy fat. You can acquire a chiseled and slender tummy by incorporating small changes into your routine, like including these surprising foods and following certain tricks, and moves, which they swear by. These mastermind tips will help you flatten your belly, prevent belly bloating and say hello to the cute skinny jeans!
How To Get A Flat Tummy? – 10 Super Tricks!
1. Fortify Glucagon – Belly Flattening Hormone: To quote Jorge Cruise, author ofThe Belly Fat Cure: “Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high.”
Glucagon, a hormone, promotes the release of stored energy – both glucose and fatty acids, so acts as the best pal you could ever have in the tug of war for a flat stomach! Just imagine this friendly hormone, glucagon, moving around your middle, gorging up fat to use it as energy.
The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon will be. Simply put, keeping your blood glucose level in check (i.e., below 110 mg/dl), which will cause your body to consistently burn more stored fat.
Total Fitness Tip: A diet brimming with good protein and balanced good carbohydrate sources will keep insulin spikes under control, enhance glucagon, and eventually lead to less fat storage.
2. Chew To Prevent Bloating And Beef Up Digestion: To quote Dawn Jackson Blatner, RD, author ofThe Flexitarian Diet: “Chewing is the No. 1 tip I give to prevent bloating. Digestion begins in the mouth, and without proper chewing, food is not well digested. Better-digested food means less gas and bloating.”
Another diet expert Dawn Jackson Blatner, RD, author of The Flexitarian Diet says: “Slow down and enjoy your food. Your meals should last at least 30 minutes.”
Eating fast and not chewing your food enough can cause air swallowing that results into bloating.
Bonus point is that when you thoroughly chew your food, your snack or meal becomes more satisfying. Moreover, there are many studies that show that if we eat more slowly, we may end up eating less.
3. Put Crunches Last On Your Flat-Stomach Workout Routine: What is DCBA approach?: Diet first, Cardio second, Building muscle third, and Abs exercises last.
To quote Myatt Murphy, author of The Body You Want in the Time You Have: “I recommend the DCBA approach. Follow it and you can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing abs exercises.”
4. Flat Belly Is Made In The Kitchen: Here is the ultimate diet plan:
Best breakfast: A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries.
Best lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.
Best dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.
Best snack: A cup of fat-free yogurt with 2 tablespoons sunflower seeds.
5. Diet And Portions Matter: A study published in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese people. Another study published in Diabetes Care in July 2007 observed that a diet rich in monounsaturated fats (MUFA) might help reduce abdominal fat better than a carbohydrate rich diet.
To quote Keri Glassman, RD, author of The O2 Diet and The Snack Factor Diet: “Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces abdominal flab.
6. Limit Sodium Intake: As per Susan Irby, “The Bikini Chef” and author of Substitute Yourself Skinny: “The culprit making your tummy could be the salt in your diet. Use natural sea salt or kosher salt, which is lower in sodium teaspoon for teaspoon than traditional table salts.
Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic, says: “Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling.”
Total Fitness Tips:
(i) Develop the habit of reading food labels. While buying processed, canned, or frozen foods, look out for no more than 500 mg of sodium per serving in any product — or a total of 1,500 to 2,300 mg of sodium per day. Prefer those with labels that read “sodium free,” “low sodium,” or “very low very low sodium.
(ii) Steer clear of soy sauce. Even low-sodium soy sauce is still high in sodium and can cause instant bloating. Try flavoring your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism.”
7. Eat A Protein Rich Snack At This Magic Hour: This trick will boost your metabolism and balance your blood sugar. The aim is to maintain balanced blood sugars and lower the amount of insulin in your system, which is good because insulin can cause you to store fat around your middle.
To quote Natasha Turner, naturopathic doctor, author of The Hormone Diet: “You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple. No matter what, do not miss that snack.”
Also remember eating every three to four hours will maintain your blood sugar even.
Caution: Do not allow five or six hours to lapse between lunch and dinner without eating.
8. Ball Exchange Exercise: The ball exchange is an effective way to work the abs while adding intensity to your workouts. This involves whole body movement, including the arms and legs along with the abs and the lower back. Your inner thighs work as you squeeze the ball between the feet and your arms and chest work when you exchange the ball and hold it in your hands. For variation, shorten the range of motion or bend the knees.
(i) Lay flat on your back with your arms above your head and legs straight up.
(ii) Hold the stability ball in both hands with the arms extended above your head.
(iii) Bring the ball up above your chest as you move your legs up to meet the ball and place it between your ankles, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor. Only lower down as far as you can without arching or straining the back.
(iv) Bring the arms and legs back up and take the ball in your hands.
(v) Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 1-3 sets of 8-12 reps.
(vi) Avoid arching the back at the bottom of the movement. If you have trouble with that, place a rolled up towel under the hips, bend the knees and/or or only lower the arms and legs a few inches instead of all the way down.
9. Big Calorie Burners To Lose 2 Inches Fast: Any type of cardio can help you create calorie deficit and get a trim tummy. However, doing exercises such as walking or cycling are not as efficient as some other types. Burning more calories needs more intensity as well as more time. Some of the biggest calorie burners out there include running, which can burn about 906 calories per hour for a 160-pound person. Swimming can burn about 618 calories per hour.
To quote Michael Olajide Jr. and Leila Fazel, co-founders of Aerospace High Performance Center in New York City:
“Add boxing to your cardio routine. When you throw punches with weights or at a fast pace, you’re working your core in a way that helps to flatten your midsection. You must engage your core to throw punches, and twisting your torso works all the ab- muscles.
Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights at a faster pace for 8 more minutes.”
10. Limit These Foods:
(i) Unhealthy oils — hydrogenated, saturated fat.
(ii) Gluten-free foods —specifically those made with corn flour, rice starch, potato flour or tapioca starch. Starches used to replace wheat can send your blood sugar even higher than wheat.
(iii) Dried fruit — figs, dates, prunes, raisins, cranberries.
(iv) Fried foods.
(v) Sugary snacks — sweets, chocolate, ice-cream, energy bars.
(vi) Sugary fructose-rich sweeteners — agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose.
(vii) Sugary condiments — jellies, jams, preserves, ketchup (if containing sucrose or high-fructose corn syrup), chutney.