There were days when the women used to do day to day works that involves heavy tasks, without the help of any man-made electric devices; these helped them stay fit and fine with a toned sculpture. Also, the food they had were highly nutritious and strictly prepared at home unlike now. Due to the lifestyle changes, unhealthy diet habits, and lack of proper exercises most of the people started gaining weight particularly in the tummy region.
Women especially are ready to even starve to get a flat tummy so as to look good by wearing structure fit dresses, but will starving reduce tummy fat super quick? Not at all! Reducing tummy fat is a tedious process and it requires reducing the body fat of the entire body. So, is there a method that can give you flat tummy without much stress and strain? Of course yes! With a slight change in diet and exercises along with changing several other habits you can easily target the fat accumulated on your tummy. Continue reading to know the easy ways that lead to achieving a flat tummy in just a month time.
1. Star Your Day With A Healthy Breakfast
In general, people skip breakfast or a meal thinking that will help in weight loss. Trust me! It will only increase your body weight. If you are serious about reducing your belly fat, never ever skip your breakfast; instead, try consuming a healthy breakfast by making changes such as consuming fat free milk, avoid eating egg yolk and stick to egg white. You can also try several salads or smoothies that will keep you fresh the entire day.
2. Maintain A Regular Exercise Regime
Performing exercises that will strengthen your core muscles, for up to three times a week will give you guaranteed results. Apart from that, plank exercises, squats, and sit ups are also proven beneficial. Try focusing on aerobic exercises along with other exercise so as to build muscles through strength training. The major cause of the belly fat is the excess accumulation of fat stored under your skin and these are known as visceral fats. Regular cardio activities will help you kill those annoying visceral fat and make your heart pump. The stamina ball exercises are known for its effect in reducing muscle fibers much better than when involved in other traditional crunches.
3. Add More Fiber To Your Plate
The fiber rich foods includes fruits, vegetables, legumes, whole grains, etc. All of these foods will help in supplying energy rich nutrients to the body along with helping your body to increase its metabolism and burn a lot of fat. In general, the fiber rich foods are mistook to bring bloating effects but no, they literally help in flushing out the unwanted toxins out of your body. Further, they help in giving you a tummy full feeling which will lead to intake of less food than normal.
4. Keep Track On Your Calorie
When involved in a weight loss regime, the effects literally depends upon the number of calories burnt per day. So, it is essential to choose the food items depending upon the number of calories it will add. It is better to choose fruits and vegetables that are highly nutritious to give you energy but does not contain more calorie. Also, minimizing the number of portions you intake will also reduce significant amount of calories.
5. Stick To Lean Proteins
For reducing the tummy fat, it is advised to consume foods that are rich in omega-3 fatty acids and lean protein. They are available in plenty within the fresh sea food items such as the fish. Apart from that, the lean proteins are also rich in poultry, and dairy products. However, consuming dairy products with low fat content will help in better ways. Consuming these food items will help you avoid eating more.
6. Lose Weight With Sleep
Since ancient days, it is said that a human being requires a minimum of 8 hours sleep per day and the maximum time depends upon the person’s age, gender, work factor, etc. Those who sleep less than this required time will definitely undergo stress, which will in turn, increase the body weight especially in the abdomen. This happens as a result of increase in cortisol levels; to bring their level low, hit your bed early.
7. Intake More Water
An adult is generally advised to drink a minimum of 2-3 litres of water per day. When drinking enough water, the body will flush out the unwanted toxins out of the body which definitely will give you a flat stomach. Apart from this benefit, your skin will feel fresh and get a natural glow and make you look younger. Further, drinking water before every meal will make you feel fuller and reduce the excess food consumption which again will reduce a significant amount of fat storage in the belly.
8. Intake Fresh Foods
To avoid bloating you must be careful with the food content you consume every day when in the weight loss regime. In general, the packaged food items are known to contain higher levels of sodium content, which is one of the cause for a bloated belly. It is better you avoid them and start eating fresh food items purchased from local markets. Similarly, the carbonated drinks are known to contain a considerable amount of calories and develop bloating with every glass you drink. So it is better you cut down on that too.
9. Help Your Gut Flourish With Good Bacteria
Just like bloating, there is yet another major reason called constipation, which will make the stomach appear fat and huge. This is caused due to lack of proper digestion. A good solution to avoid this problem is to take foods rich in probiotic bacteria as they help in the growth of the good bacteria in the gut region, which are good to improve digestion. Food items such as the fermented foods and dairy products are rich in probiotic bacteria; there are also brands that produce drinks with probiotic cultures included to it and they are equally helpful.
10. Indulge In Activities That Burn Fat Fast
Swimming is known to reduce belly fat similar to performing an aerobic exercise as it involves frequent breathing that make your abdominal muscles work. Similarly, kayaking involves paddling with both the hands which will contribute in crunching your abs. So does boxing and tennis. Also, certain daily activities such as climbing stairs instead of elevator can also contribute to burning fat.