There are few things in life as desirable as a flat stomach and strong abs. This might be one thing both men and women can agree on – we want it for ourselves, and we find it attractive in other people.
It’s very tempting to jump right in and do crunches until you’re literally nauseous… But without the proper foundation, those abs will stay in hiding. Here are a few things to spend your time and energy on that will get you a flat stomach to last:
Tips for a flat stomach #1: Food
The first thing you should focus on if you want a flat, toned stomach, is your diet. Don’t follow a diet that will leave you hangry, but make these few simple adjustments to your diet:
Avoid refined carbs. Rather go for their whole-grain counterparts like brown rice, oats, and whole-wheat bread to lose fat around your waistline and keeping visceral fat in check.
Opt for soluble fibre. Soluble fibre is easier to digest, but still gives you all the benefits of fibre.
Lower your sugar intake. Sugar consists of empty calories, meaning that it gives your body energy without any other nutritional benefits. Sugar also increases insulin production, slowing your metabolism which makes it harder to burn those empty calories.
Watch the salt. Sodium is important for your body, but consuming too much salt can cause fluid retention in the gut.
Add some healthy fats. The monounsaturated fat found in foods like avocado, nuts, and olives can help you burn fat around your waistline by possibly increasing fat oxidation, while making you feel satiated after a meal. These are very high in calories though, so watch your portions!
Don’t skip meals. Skipping meals can trick your body into storing fat instead of burning it. This is because your body is afraid of starving and it wants to save some energy to burn.
Have some green tea. The antioxidant found in green tea, EGCG, helps boost the metabolism and may burn abdominal fat specifically. Although the studies used very high doses, any amount you consume may help target abdominal fat.
Check your alcohol intake. You don’t have to avoid alcohol altogether; just opt for healthier choices like dry red wine or whiskey with soda water, and don’t have more than one glass/unit per day.