Friday, March 22, 2019
Home > Fitness > How To Get Flat Belly ?

How To Get Flat Belly ?

How To Get Flat Belly

How To Get Flat BellyHaving attractive personality is the dream of every individual. Your belly can either enhance your looks are can be a negative point in your personality. People with grate looks are people with flat belly. On the other hand, people have fatty waist may not look good. But don’t worry even if you are out of shape, you can still manage to get flat belly. Here are some tips that can help you :-

Change your diet pattern :-


Our eating habits are mainly responsible for our body weight. So, be conscious and design a balanced diet for yourself. The principle is that you must eat the equal or little less than the amount of calories your body needs to function properly. If we eat a diet with high amount of calories, then the calories that are left over unused by the body gets converted into fats. Over time, this accumulation of fats leads to weight gain and obesity. One thing that must be kept in mind is “never change your entire diet plan at once”. Body accepts the changes slowly. If you attempt to do it a once, there is a fair amount of chance that your body will not lose weight. For example: if you want to lose weight and you are trying a low calories diet which is far different from your previous high calories diet, then body will go it a self defense mode. It is like an emergency situation for the body where it holds on the fats stored in the body and will not let it burned. So, it is always better to change gradually. Body will not feel the necessity to hold the fats and you will successfully be able to lose belly fats.

Include green vegetables and fruits :-


Green leafy vegetables are a great source of vitamins, minerals and fibers. Also, they are low in calories. You can consume raw vegetables that can help you a lot in the process. Due to the presence of low calories and very high fiber content, vegetables keeps you filled for longer time and you don’t feel hungry. Since they provide very low calories so body is forced to use the energy store house i.e. stored fats for getting energy. Fruits, also, are rich source of antioxidants and fibers. They contain vitamins that are actually required by the body to convert fats to energy. Grapefruit is one such fruit as it contains vitamin C. The acidic nature of grapefruit slows down the digestion process and makes your body feel full for longer time. So, they are great to be added to your mainstream diet.

Regular exercise :-


Daily workout is necessary if you want to get flat abs fast. Fats are burned by the muscles in your body. Weak muscles means less calories will be burned, whereas good healthy muscles means faster fat burning. Regular workout ensures good muscle health. It also boosts the metabolic rate of muscles and blood circulation in the entire body. Here are some exercises that you can do to reduce belly fats :-

1. Side Planks :- This is little hard to execute but it works very well on your abdominals.

Lie towards one side of your body. Pick your upper body in the same position with your elbow, forearm and hand touching floor directly under the shoulder at 90 degree angel. Lift your hips up from the floor and hold the position for about 30 seconds or whatever time you are comfortable with. Turn to other side and repeat the process. You can repeat it for 8 – 10 times for each side.

2. Push-ups :- Lie down on the floor straight on your stomach. Place your palms against the floor little more than shoulder width apart. Lift your body up by applying pressure on both palms until your arms get straight. Keep your body on your palms and toes. Release your body at bring close to the floor but do not touch your body on the floor. Again repeat the procedure. You can make it little more effective by lifting up your one leg from the ground and then executing the pushups. This exercise works well on upper body and abs.

3. Lunge twist :- This exercise will tighten your abdominal muscles and helps you achieve flat belly. Stand straight with your feet about shoulders distance apart. Bend your elbows and bring your hand forward making right angle with your hips. Take right foot one step ahead. Bend your knees with your back straight, rotate upper body along with hands towards right side. Rotate back and then get back to original position by putting pressure on front leg. Repeat process about 14 – 18 times with other leg. You can do this exercise twice a week for 15 – 20 minutes watch time.

4. Stand straight with feet about shoulder width apart. Keep your hands on your hips and take right step forward. Lift your left foot up so that your knee comes up to your hip level. Lift your body up on right toe. Get right and left foot together on the floor together. Repeat with other leg and do 16 repetitions for each leg.

Sleep for 8 hours


Proper sleeping is very much important for the body health. A normal person needs 8 hour of complete rest daily. It ensures that muscles recover properly from previous fatigues and gets completely ready for burning fats next day. It increases the body metabolism.

Water


Drinking water helps a lot in loosing fats. A normal person should consume about 10 glasses of water in a day. Water is a major constituent of muscles as 70% of lean muscle weight if due to water only. Also, body fats contain 25% of water. So, whenever body burns fats, it leaves some waste behind. These are toxins that need to be flushed out. Body uses water to throughout waste from the body. Also, it have grate filling characteristic. So, when you drink water, it makes you feel full and helps suppressing your hunger appetite. Water is very good for muscles health and keeps your skin clear.