How to Get Flat Tummy
It's been a dieter's dilemma for ages: How can you reduce tummy fat without starving yourself or working out non-stop? Can you reduce your tummy without getting skinny after all?
In the past, dieters believed that doing eternal sit-ups and crunches would target the fat in their abdominal area. Sadly, spot reducing is a myth which has been put to rest. It's not possible to tighten tummy fat without reducing your whole body fat ratio. But you can reduce tummy fat and make your tummy look flatter if you are using proper combination of food and workout.
Foods that make Tummy Flat
Some foods reduce tummy fat,and the others promote extra baggage around the middle. It's not just a matter of how much you eat; Some kinds of foods can also have a severe effect on your waistline.
For example, some foods and chemicals put stress on our bodies. Caffeine and nicotine are two popular substances that act as stimulants. They development our heart rate and blood pressure. When these vital signs go up, our bodies take it as a sign of danger. They mechanically go into self-preservation mode, hanging on to extra calories by storing them as abdominal fat.
Our bodies produce CORTISOL,a stress hormone. It leads our body to self-preservation mode. Cortisol is responsible for extra fat storage, particularly around the waist. This kind of fat is remarkably dangerous, and has been linked to cancer, heart disease, and diabetes.
The worse thing is insuline production. Our bodies produce insulin in order to make use of glucose. Sweet flavors can trigger a release of insulin even when our blood glucose levels are low or normal, which is one reason why people describe feeling hungrier after eating foods containing artificial sweeteners. The insulin drives down the blood glucose level, making us greatly hungry. This leads to inordinate eating, and collection of tummy fat.
The best foods to help you reduce tummy fat are those which don't trigger a flood of insulin, and don't throw the body into preservation mode. These include nutritious, slowly-digestible foods like whole grain breads and pastas, lean meat or tofu, whole nuts, fibrous fruits and vegetables, olive oil and avocados.
If you cannot bring yourself to give up caffeine, switch to green tea instead of coffee. The tea contains enough caffeine to perk you up, plus phytonutrients that furnish a host of other health benefits, including a faster metabolism!
Exercises that Reduce Tummy Fat
Diet is just one side of the weight loss methods. The other is workout. While it's not possible to target only your abdominal fat, cardio and strength training will help you reduce your whole body fat ratio. You can also do exercises that isolate your abdominal muscles, giving you a shapely six-pack that will emerge as soon as the extra fat is gone.
It doesn't matter what type of cardio workout you do; you can walk briskly, go for a swim, jog around your neighborhood, take up martial arts, or use time working in the garden. discover an piece of work you enjoy, and participate in it at least three to five hours each week. Your heart health will improve, and the pounds will start to vanish - even around your middle.
Strength training is fundamental for fat-burning, too. The more lean muscle mass you have, the more calories your body burns, and the less fat it stores. find a strength training regimen you can do for half an hour, three times a week. An ideal regular targets different muscle groups on different days. For example, you might work your arms and shoulders on Wendsday, your abs and core on Friday, and your legs and lower body on Saturday.
Take time in between sessions to rest, and constantly stay hydrated! Your body won't burn fat as efficiently if you don't drink enough fluids. Aim for 64 ounces of pure water daily, or as much as 1 ounce per pound of body weight.