Today, the most common problem everyone is suffering from is Obesity, be it man, woman, child, adult or older people alike. The food and eating habits and lack of exercise is to be blamed for this. The fast food and processed food trend has just empty calories with no nutritional benefits and adds up to obesity and along with a number of lifestyle diseases. For women, due to childbirth and stress, the problem is more pronounced on the tummy area. The increasing number of c-sections make a women look pregnant even after the birth of the child with an almost ever present tummy.
There are no shortcuts to losing weight, but with consistency and regularity we can aim at loosing the tummy/belly flab permanently. Listing below is the 7 ways to get a flat tummy in 30 days:-
- Healthy Diet
There are no shortcuts in life. A healthy diet is of utmost importance not only for healthy weight loss but also for our general well being. Including healthy and fat free foods in our daily menu can help in losing weight overall and also keeps us fit and healthy to do our daily activities and chores. Foods rich in fibre, omega 3 fatty acids, soya milk and magnesium should be added in our diets as they help in faster metabolism and keeps us feeling fuller for long, consumption of processed / junk food and white colour food items like salt, sugar, maida, bread, butter etc should be reduced. Reducing and watching our calorie intake is important.
- Regular Exercise/Work out
Only eating healthy stuff cannot work on reducing weight unless it is coupled with some exercises/workout. Workout accelerates the weight loss process. Workouts should be chosen depending on your body type and medical conditions. Walking everyday is the best way to stay fit and burn the calories. If in the gym, it is advisable to work out with a trainer who would guide you with the correct way to exercise and target the tummy (core) area, so that we don’t harm ourselves by doing it the incorrect way. Crunches, Squats, planks and a few yoga asanas specifically target the stomach area and help in losing the flab fast. Cardio workouts and Yoga help in loosing weight in specified areas.
- Alter Eating Habits and time
Saying no to sugar for 30 days brings about a noticeable change in the body especially the stomach area. Make a meal plan and shop ingredients accordingly. Having a set menu prevents us from binge eating. Keeping a track of our calorie intake makes us more accountable towards our goal. By changing our eating habits, we can burn fat and accumulated calories within our body. Keep a food journal or download an app, where you can log in your food intake with quantities, so that gives you your exact calorie consumed count. Having fruits and vegetables can provide the same natural carbs which we get when we consume rice or pasta. Including low calorie food such as soups and yoghurts attain the objective of keeping s full without adding any unwanted calories.
- Chewing properly
Clichéd as it sounds; chewing improperly or gulping down whole foods is the most common reason for weight gain. Chewing of food properly before swallowing, reduces calorie intake and breaks down the food properly. Chewing more makes us feel fuller, thereby letting us consume fewer calories and aids in digestion faster.
- Don’t follow fad diets
Following and sticking to a healthy routine and diet will help us in the longer run. The diet we follow shouldn’t be boring or overly restricted, that makes us crave more for unhealthy food. Once a while, a cheat food can also be consumed in smaller quantities as it gives us satisfaction and pleasure. The so called fad diets show results which are only for short term and the moment the diet is stopped the weight again piles up.
The most underrated method to lose stomach fat is adequate sleep. A good night’s sleep is equally important as exercising and maintaining a proper diet. They sleep does not only make us look and feel fresh from outside but also helps us shed us some weight as well. There is an established correlation between better sleep and weight loss.
- Be Happy and stress free
Stress and anxiety produce a hormone ‘cortisol’ which makes us gain weight, especially in the stomach area. Maintaining a calm and positive attitude not only helps us in personal life but also in our efforts to lose weight. Laughing it out loud strengthens our abs muscles. Being happy also makes us more committed towards our weight loss goals and aids in loosing flab faster with dedication and motivation.