Simple Tips & Tricks to get a Flat Stomach in 30 Days
15-09-2017 | Posted By: Chhavi | 4868 View(s)
Are you scared you won’t be able to look perfect in your swimsuit because of belly fat? If you are, then don’t worry! There are some ways to get a flat stomach in just 30 days. Unbelievable right? I know, losing fat around the belly can be a battle. But, if you stay dedicated and patient, then you can win this battle for sure. If you want to get a toned belly, let these tips be your guide.
3 Best Tips to Get a Flat Belly in 30 Days
Part A. Incorporate Healthy Changes in Your Diet
Can you get a flat stomach while you are eating too many junk foods? You cannot, obviously! So, the first step to get a flat belly is changing your diet.
1. Don’t Overeat Calorie-Rich Foods
Now, this is an obvious trick, isn’t it? We all know that eating too many calories promote weight gain. So, one of the most efficient ways to get a flat stomach is to cut calories. Now, I know you would say that it’s not possible to just ditch calories and believe me, I am not asking you to do the same. All you need to do is reduce your daily intake by 5001-1000 calories so that you can lose approximately 1-2 pounds, i.e. 0.5- 1 kg per week.
So, it is easy to do, isn’t it? But, remember that you don’t have to dump calories altogether because if you do not consume calories, it can disturb your metabolism and result in other health issues too.
A study was conducted wherein it was found that a group of people who consumed 1100 calories per day had a slower metabolic rate as compared to those who consumed about 1500 calories per day for four consecutive days.
And the negative consequence of eating fewer calories does not end here! The decrease in body’s metabolic rate may persist even after you start eating calories in a sufficient amount. It means that your metabolism will get disturbed if you start cutting calories too much.
Hence, you should cut calories from your diet but do not restrict your calorie intake for too much or for too long because it will create health problems.
2. Cut Your Portion Sizes
Do you fill your plate with too many foods while eating a meal? Well, many people actually have the habit of loading their stomach with a heavy diet at a time. But, this should not be done when you are trying to get a flat stomach.
Also, many people, when they are trying to lose weight, ditch the unhealthy foods, but commit the mistake of overeating the right foods. It is best that you eat in smaller portions so that you can lose weight. You can use smaller plates when you eat meals so that your plate is not heaped with food. This will make you eat less than you normally would. Another good trick to get a flat belly is that you should fill at least half the plate with vegetables.
3. Add More Fiber to Your Diet
When I am talking about tips to get a flat stomach, then there is no way that I would leave such an important tip. Yes, my friends, adding fibre to your diet is without any doubt, one of the easiest ways to get a toned stomach.
But, aren’t you wondering how adding fibre helps you get a flat stomach? Ok, let me unfold this mystery. The fact is that soluble fibres are capable of absorbing large quantities of water and slowing down the passing of food through the digestive tract. Now, this delay stomach emptying, which means that it causes the stomach to expand and makes you feel full.Soluble fibre does not let fat to get accumulated around your organs, which reduces the risk of several diseases, including obesity.
Are you wondering what the sources of soluble fibres are? Don’t worry; I will tell you everything! The best sources of soluble fibres are blackberries, legumes, flax seeds, oats, avocados and Brussels sprouts. So, if you are trying hard to get a flat stomach, then just follow this simple tip- ADD SOLUBLE FIBERS TO YOUR DIET and get fit in your skinny dress!
4. Give up Alcohol
I know that today life of the party is ALCOHOL! So many people today drink casually at parties as it has become a trend which needs to be followed if someone wants to have an active social life. But, is alcohol more important than your health? No, it’s not! Still, there are so many people who enjoy drinking at parties and then complain about so many health issues at the later stages of life. Why not change this habit today? After all, drinking has no such health benefits. And it makes you obese too! So, if you want to burn fat and get a toned belly, then you must quit drinking alcohol.
Now, I know quitting alcohol can be a tough thing to do. So, I will not ask you to eliminate it from your life completely, but you must try to limit its consumption. Alcohol is something that is seriously not good for your health. Alcohol, particularly beer and wine is full of calories. You will be scared and perplexed to know that one 750 ml bottle of wine contains about 600 calories. So, you can see yourself how much you are ruining your health by consuming alcohol.
Not just that, consuming alcohol excessively can also increase the levels of estrogen in the body, which causes the body to retain weight; ultimately leading to weight gain.
Furthermore, when you drink alcohol, it stimulates your appetite and just takes away all your willpower to say ‘No’ to foods. So, when you consume alcohol, you actually cannot stay away from your favourite foods like burgers, pizza, potato chips and chocolate which makes you resort to binge eating and eventually makes you gain weight.
So, now you know that there are so many harmful effects of consuming alcohol. I know you knew these harmful effects even before, but you think who cares right? Well, you should care! Is your health more important than a few moments of leisure? I know, it’s not; even you know it’s not! So, if you want to stay fit and healthy, cut down on alcohol.
5. Stay Hydrated
Drinking water is the solution to many health problems, and obesity is one of them. Do you drink water only when you can’t quench your thirst? If you do, then you should stop doing it now, because this is not a healthy thing to do! You must drink at least ten glasses of water every day. Also, I have seen many friends who take sugary drinks and soda when they feel thirsty. Do you really believe that these beverages can replace water? No, they can’t! Water is very healthy, and thus you should not replace with water with anything.
Carry a water bottle with you everywhere you go so that you do not have to assuage your thirst with unhealthy beverages. Do you know why I am asking you to drink tons of water per day? Well, because drinking water helps in flushing out toxins from your body and also keep your bowels healthy, both of which are necessary for a flat stomach.
If you do not like to drink too much of regular water, then you can make the water exciting by adding certain ingredients to it. You can add lemon slices, grated ginger, cucumber, fresh basil and fresh spearmint to water to make it yummy.
Also, you must pay attention to the colour of your urine. If the colour of your urine is dark coloured with an odour, it is a sign that you are dehydrated.
6. Eat Five to Six Times a Day
Instead of filling your stomach with plenty of foods at a time, it is best that you eat smaller meals frequently. If you make the mistake of eating nothing at all between the three regular meals, i.e. breakfast, lunch and dinner; then it will create a lot of health problems, and you will never achieve your weight loss goal. It is because when you do not eat anything between the three regular meals, it affects blood sugar levels negatively and increases your hunger cravings, making you eat more.
Thus, you should change the style of your eating habits. Instead of eating just three meals and then not eating anything in between, you should eat five to six times a day. Remember, I have not asked you to munch on unhealthy snacks in between the three regular meals. All your meals should be healthy. You can have a healthy snack every three to four hours to get a flat belly.
7. Curb Your Sweet Tooth
I know it is very hard to give up chocolates, cakes and pastries when they taste so yummy! But, ALAS; you have to cut back on sugar. Many studies have shown a direct link between a high intake of added sugar and increased weight, particularly in people who drink sugar-sweetened beverages.
Many people start using artificial sweeteners when they are on the mission to lose weight. But, beware; these sweeteners may help you reduce calorie intake, but many studies have found that they increase your hunger cravings that eventually result in weight gain.
Also, stay away from beverages like alcohol, juices and coffee drinks as they contain high levels of sugar.
Once you quit sugar, you will not only lose weight but will also feel a lot more healthy. So, curb those sugar cravings if you want to stay healthy and fit.
8. Eat Loads of Protein
If you are trying to lose weight, you must know that protein is the most important nutrient. Eating a diet full of protein can help you burn extra 80-100 calories per day. Furthermore, if you eat foods rich in protein, then it will also reduce your appetite and make you feel full, which in turn, will allow your body to retain muscle mass during weight loss.
Even studies have observed that people who consume more protein have slimmer waistlines than those who do not eat a protein rich diet. Now, the question is that how much protein is actually good for you? Well, it depends on various factors, such as your age, gender and activity level. Generally, you should get 20-30 percent of your calories from protein daily. You can achieve this aim easily by adding a protein source in every meal.
So, from now on, whenever you eat a meal, make sure to add a protein-rich food to it.There is another simple trick to burn belly fat and get a flat stomach, and that is, eating a protein-rich snack between 3 and 4 p.m. Know why? It is because experts say that eating a snack full of protein during this time will boost your metabolism and also keep your blood sugar in balance. Some of the good sources of protein-rich snacks are a protein bar, protein shake, almonds, a chunk of low-fat cheese and pumpkin seeds. All these foods are delicious, and so you won’t feel bored while eating these snacks.
9. Limit Your Carb Intake
If you want to burn fat and flatten your belly, then you must limit your intake of carbs, and that too, refined carbs in particular. Studies have shown that those who limit their consumption of carb are able to lose fat quickly. Experts say that if you restrict the intake of carbs, then it can have positive effects on your health. When you eat a low-carb diet, it actually replaces refined carbs with unprocessed, whole food carbs which in turn boost your metabolism and reduce your waistline. Various studies have shown that people who consume a lot of whole grains are 17 percent less likely to have excess belly fat as compared to those who consume diets high in refined carbs.So, the bottom line is that you must stay low on carb diets so that you can get a slimmer waist quickly.
10. Keep Track of What You Eat
Do you want to get a toned belly? If you do, then monitor what you are eating. According to various studies, people who keep a check on their food intake are more likely to achieve their weight loss goals. So, this is a simple trick, right? You just need to monitor what you are eating. There are many ways to do this: you can keep a food diary, or you can even count calories or take pictures of your foods. There are also many apps which help you keep track of your food intake. You do not have to do this all the time necessarily, but it will be good if you keep a regular check on your calorie intake so that you can know if you need to make any alterations or adjustments in your diet or not.
11. Cut Back on Salt
Whooaa! What did I just say? Cutting back on salt; is it even possible? Well, yes it is! I am not asking you to abandon salt, but you can lower your sodium intake if you want to get a flat stomach.
Eating too much salt causes your body to retain water, which leads to bloating, particularly around your abdominal region. I know, it is hard to eliminate salt from our diet, so what you can do is swap high-sodium foods for healthier options. Some foods which are high in sodium are soy sauce, MSG, pepperoni, potato chips, bacon, sauces and snack foods. So, stay away from these foods as much as possible if you want to be slim and trim always.
Part B. Work Out to Flatten Your Belly
When it comes to losing weight, exercise is the key! You cannot shed pounds and get a toned body unless you exercise. Having said that, you must also remember that the workout you do should be a blend of cardio and strength training exercises. If you pick just one of these two, it won’t give you the desired results; at least not so soon!
1. Give at least 30 Minutes to Aerobic Exercises Daily
As I have already said above that if you want to get a flat stomach, then your workout should be a mix of aerobic and strength training exercises. Cardio exercise, which also goes by the name Aerobic exercise heat up the core temperature of your body and improves blood circulation, both of which helps in burning fat around the abdominal region. So, include cardio exercises for at least thirty minutes a day, but also take rest of one to two days each week. After all, I do not want you to strain your body!
There are plenty of cardio exercises that you can do, and the best part of cardio is that it contains activities that everybody loves to do! Wonder why? Well, because they include activities such as running, swimming, jogging, walking and skipping rope. Sounds fun, right? You can easily burn fat and enjoy ‘me-time’ too while doing these exercises.
Do you get angry at petty issues? Don’t worry! We have a solution for this! Why don’t you vent all your anger out on a punching bag? It will not only take your anger away but also help you get a flat stomach.
You can also try interval cardio training, wherein you can alternate between sprinting and power walking. When you think all your energy is gone, you should walk and then, when you feel you have caught your breath, sprint again. Do these alterations for about twenty minutes at a time.
Also Read: Which one is Better Aerobics or Gym Workout?
2. Add Strength Training to Your Workout Routine
When you are trying to get a flat stomach, it is important that you incorporate strength training into your workout too! If you have more muscle in your body, then it will boost your metabolic rate, which will make you burn calories faster. Crunches are one of the most effective and the best exercises for the upper abdomen; leg raises for lower abdomen and side bends for the obliques. These exercises should be done 15-25 reps each day. If you feel you can do more than that, try adding weights to your routine. But, make sure that you add strength training to your workout regimen if you want to get a flat stomach.
3. Stand Up While You Exercise
If you do exercises while standing up, it can benefit you immensely. It is because, by standing up, you activate more muscles which maintain balance and hold up your weight. So, this way, you spend more energy while working out.In a study, it was found that standing exercises increased muscle activation by 7 to 25 percent as compared to sitting exercises.
Also, various studies suggest that doing exercise while standing up may improve breathing, and allow you to exercise more. So, next time you do exercise, stand up instead of sitting to get a flat stomach.
4. Take Stairs Instead of Elevators
Walking a flight of stairs is indeed one of the best and easiest exercises you can do to get a flat stomach. Most people these days, are in such a hurry that they take elevators or escalators. They just don’t want to give any pain to their feet by walking down stairs. But you must! Walking is one of the best exercises for weight loss, and I know many people do not get proper time to go for a walk. But, you can make the best of the time that you get at the metro station or your office where you take elevators instead of stairs to feel at ease. So, my friends, make it a habit from now onwards of taking stairs instead of escalator or elevators, and you will see yourself getting back into shape in no time.
Part C- Adopt Healthy Lifestyle Changes
1. Do not Starve Yourself
I know many people believe that if they starve themselves, they will be able to lose weight. But, that is not the case. If you do not eat your meals properly, then it will invite many health troubles. So, it is best if you eat smaller, healthier meals instead of skipping meals. This is one of the best tips to get a flat stomach.
2. Stay Dedicated
Many times, it so happens that people start losing their patience and take too much stress when they don’t see significant changes in their weight. Well, you must know that results don’t show overnight! One has to work really hard for it and also maintain his or her calm and patience. Everything, I repeat everything takes time! Good things come late in life, but that does not mean that you lose your patience and stop being dedicated towards your weight loss goals.
So, be calm and have some patience! Know your strengths and work hard on a daily basis to lose weight. Do not get disheartened by seeing others losing weight faster than you. Everyone has a different body shape, and some people find it harder to lose weight than others. It is not necessary that what works quickly for some will work for you too! All you need to do is eat a healthy diet and exercise rigorously to get back in shape.
3. Cope with Stress
It doesn’t matter at all how much you are sweating out in the gym, or ditching your favourite fast foods; because, if you do not handle your stress levels well, all your efforts of losing weight and getting a flat stomach will go in vain.
Stress is one of the primary reasons why people resort to binge eating. Not just that, stress also triggers the body to produce stress hormone, named cortisol which increases your appetite and stores fat in the belly, ultimately leading to belly fat. Thus, you must know the tips and tricks to combat stress so that you can lose weight and live a happy and healthy life.
Try doing yoga or meditation exercises to cope with stress. Some other useful methods to beat stress are: spend time with friends, relatives or parents; give time to your hobbies, take help of a counsellor and surround yourself with supportive people.
4. Get Enough Sleep
I know it is hard not to see that one more episode of ‘Friends’ late night. In this hectic life, we all want to spend some quality time with yourself. Some people talk to their friends at night, others watch Netflix series while some people study too. Now, I am not asking you to stop enjoying your leisure time, but do not do it at the cost of your health. Good sleeping habits promote good health and also keeps obesity at bay. Various studies have shown that not getting enough sleep causes weight gain. So, you must sleep on time and get at least 8 hours of sleep every night. This is one of the easiest tips you can follow to lose weight and in case you face any issues in sleeping do not hesitate to consult a doctor
5. Practice Mindful Eating
Do you eat while watching Television or talking to a friend on the phone? If you are, then BEWARE! You are making yourself gain weight by doing so. When you practice mindful eating habit, then it helps you focus on your meals properly and makes you recognise and cope with all your senses regarding food and hunger. Mindful eating involves chewing the food slowly, eating without getting distracted, paying attention to the food and focus on what is happening in the body while you are eating. This helps you prevent overeating.
Various studies suggest that mindful eating alters our eating behaviour and also prevents stress eating and binge eating, which in turn, promotes weight loss and helps you get a flat stomach.So, make it a habit of eating your meals without any distractions and chew your food properly so that you can stay healthy and lose weight.Following these tips rigorously can help you lose weight and get a flat stomach healthily in a quick span of time.“Take care of your body; it is the only place you have to live in.”