It is highly recommended to find a home exercise program that includes the above-mentioned routines, viz., home boxing, kettle-bell, and bodyweight exercises, among others.
If you are dying to get rid of your belly fat and get a flat stomach look, then it should be quite pleasing for you to know that this can be achieved quite easily! Getting a flat stomach isn’t actually rocket science, so a bit of exercise and diet control is all you need to fulfill your dreams. It must be kept in mind that both exercises and diet are equally important in the flat stomach process. However, in this article, we will concentrate on the diet aspect of achieving a flat stomach.
Restrict your carbohydrate diet to a fixed amount and high-quality items only. Carbohydrate consumption should be balanced, and in general, the case must not exceed 40-60 percent of your total calorie consumption. Anything less or above that can create problems like bloating, water retention, and weight gain in the belly part. Carbohydrates, when consumed, break down into glucose, and are stored as another compound in the muscles and liver. This compound, known as glycogen, carries water that amounts to three times its own weight! This excess water causes bloating and weight gain, and that is why one should control the consumption of carbohydrates! The best way to have a high-quality balanced carbohydrate diet is to eat vegetables fruits and bread.
Consume fiber to a sumptuous level. It is considered that women gain those extra flaps due to insufficient intake of fiber. According to certain studies, at least 25 grams of fiber should be consumed daily to shed the extra belly and achieve a flat stomach. However, fiber is nothing but the indigestible part of most fruits and vegetables. So how do we add fiber to our diet? Before coming to that, we need to be aware of the fact that fiber consumption should be done gradually to avoid gas. There are some soluble fibers present in beans, barley, and oats, which also is a low-cholesterol food! The best way to add it to the diet is to go slow, and intake should be accompanied by drinking lots of water to get it through the system fast.
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Drinking water helps. There is a general perception that, since excess water due to carbohydrate consumption causes bloating, drinking too much water would result in the same! However, the fact is that water helps in flushing out a lot of components out of the body, which helps in reducing bloating. One such component happens to be sodium. Soft drinks and soups are known to contain sodium in their ingredients. Hence low consumption of such things, along with a sufficient intake of water and water-rich items like fruits and vegetables would help the cause of achieving a flat stomach by reducing bloating.
A light diet at night is the best option. Diet is not always about what stuffs to eat and what not to eat. It is also about the right time and quantity of food consumption. During the night, the heavier diet you follow the lower the metabolism would be, as the total system is at rest. Therefore, it is wise to have a light dinner. However, make sure you consume enough during the other times of the day. Breakfast should be fiber-rich while you should be feeding yourself every 4 hours, as your body needs it. But remember to keep yourself from having the largest meal in the later part of the day, not unless you want to get up in the morning with an extra layer of tummy!
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Sodium consumption has to be reduced at any cost. It is a fact that sodium helps in the regulation of blood pressure and nerve transmission, and absorption of certain nutrients. But excess sodium that remains undigested is a primary cause behind bloating. Therefore, one should consume only the required amount of sodium during the day, which shouldn’t be more than a teaspoon to be precise. There are some healthier options for sodium-rich foods. Soups are known to be very rich in sodium, and hence low-sodium soups should be consumed. Similarly, if pickle is a part of your diet, make sure you do not consume it on a daily basis as it has a high concentration of sodium in it.