Saturday, 25 May 2013
(ARTICLE): 9 Tips To Get A Flat Belly
Why bother sucking it in? Especially when there are better, and more effective ways to shrink that tummy down.
Here are just some of our surprising expert tips to help you shed inches and pounds, banish the bloat, and feel even more gorgeous. Hello, skinny jeans and summer shorts!
Enjoy An Afternoon Snack
“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. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.”
“My No. 1 tip: Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms back out over your head.
Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move.”
Take Time To Chew
“Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating.”
Focus More On Belly Balance
“I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. 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.”
Switch To Sea Salt
“The culprit making your tummy bloat? It 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. And stay away from soy sauce: Even low-sodium soy sauce is still high in sodium and will cause practically instant bloating.
Instead, flavor your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism.”
Box It Out
“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.”
Enhance Your Other Body Parts
“Play up a different body part to draw attention from your middle.
If it’s your legs, wear skirts or slim pants. Shoulders—bare them even if just a bit with a boatneck or sweetheart neckline. Cleavage? Make sure your bra does its job. If your bra rides up in the back, the bra has likely stretched out. If it accentuates back flab or if the space between the cups doesn’t lie flat, go up a size.”
“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 ab flab, research says.”
Get Familiar With The Best Belly Foods
Best breakfast: A slice of whole-wheat bread with natural peanut b*tter 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.
Laugh. And Laugh Some More.
“The best thing for your abs is laughing. Every time you laugh it strengthens your abs. There are even laughing yoga classes (Go to Laughter Yoga to find a class near you). If you start busting a gust, you are absolutely toning your abs.”