Top 7 ways to slim your belly fat (Thinkstock photos/Getty Images)
Many believe that one can lose belly fat by simply doing a few ab crunches every day. They couldn't be further from the truth.
In reality, achieving a flat stomach is a combination of a range of factors like diet, exercise, rest, hydration, and so on. Today, with expert help from Dr. Simran Saini, Weight Loss Management Consultant at Fortis Hospital, we give you the top 7 ways to achieve a flat belly.
Understand the science behind six pack abs for a flat belly. The simple science behind six pack abs is the basic fact that they exist in everybody. It's just when you start putting on more body fat that these abs disappear. A combination of two major muscles transversus abdominis and rectus abdominis muscles make up our abdomen. Now, if you ate a healthy diet comprising of lean proteins, balanced amount of carbohydrates and less fats, you would enter a zone with minimal superficial body fat, and there your muscles would start protruding out very prominently resulting in six packs.
Importance of eating lean proteins for a flat belly. First and most important is to understand that lean proteins are proteins from sources that supply little or almost negligible amount of fat. The Harvard School of Public Health notes that lean sources of protein aid in keeping the saturated fat intake at a healthy level. When you are on sources of proteins such as chicken, beans you find yourself losing body fat and at the same time giving shape to your body. You get most of the vitamins from these sources which improve your health as well.
Importance of water in your diet for a flat belly. Water constitutes 70% of our body. Most of our metabolic process takes place in the presence of water in our body. Thus, when we are well hydrated the basal metabolic rate of our body goes up. This would mean that our body is able to digest the food we eat in a proper manner, the food is used to burn sufficient calories required by the body and thus you end up with a nice flat belly to improve your figure.
Importance of fiber in your diet for a flat belly. Fiber is one of the most important constituents of our diet. The main function of fiber is to clean our system deep within, help propel our bowel movements and thus form the basis of detoxification of our body. Most astonishing is the fact that when we consume fiber, our body burns ample calories in the digestion process of fiber. Also fiber itself has very few calories. In short, eating lots of fiber in the form of fruits, salads and bran helps our belly to run slim with ease.
Importance of staying away from fruit juices, alcohol and fruit punches for a flat belly. In general juices, alcohol and fruit punches are calorie dense and often disturb the blood sugar levels in our body. Where moderate and controlled alcohol consumption has certain beneficial effects too, fruits are best taken in their natural fiber form rather than taking them in the form of juices. Juices give your body less essential fiber, and the concentrated sugar is not the best thing for you if you are aiming for a flat belly. Eating fresh should be the mantra of healthy living.
Importance of nutrient dense and good fat foods for a flat belly. Nutrient dense and good fat foods are those that have essential fatty acids and other vital nutrients in rich quantity with less calories and saturated fats. First would be something like a grilled fish. With certain essential fatty acids, proteins and less saturated oil, this is a perfect example of a nutrient dense good fat food.
Now consider a pastry. It is more than 200 calories, with a lot of saturated fat and a few essential nutrients to offer. This is something you must take very sparingly. Thus, picking items such as grilled fish or soyabean chaat will help one supply the body with essential fats, improve cardiac health and at the same time keep your body fat low to give you a perfect belly. A nutrient-dense diet won't leave you feeling hungry so aiming at a flatter belly is much easier with nutrient dense food.
Importance of cardio exercises and strength training for a flat belly. All types of cardio exercise routines elevate your heart rate and keep it in the same way for extended periods of time. This results in increased consumption of oxygen, which leads to fat loss. Fat loss and stamina building are equally important. If you eat healthy and workout, your chances of achieving a flatter belly increases .