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Infographic: How To Attain A Flat Belly

Infographic: How To Attain A Flat Belly

You are on the quest for a sexy stomach, but even zipping your pants has become a huge struggle. This can be really frustrating, particularly if you have been training hard every day and giving up on all your favorite foods, without much tangible success.

You may be after six-pack abs. You may have wanted to get rid of all that unwanted fat for good health. Your concern may be to be able to look good in a suit. Whatever the motive, your end goal is to get lean.

The success of your quest for a flat belly is the product of training, diet and perseverance. One of the major reasons for you to not see results in spite of doing all the hard work is that you’ve gotten your facts entirely wrong.

The infographic below by Fitness Republic includes everything you need to know about getting rid of that troublesome belly.

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Infographic

    Below are the key points from the above infographic, summarized.

    Rules for Fat Loss

    Green tea is not only rich in antioxidants and a great metabolism booster but an effective fat burner as well. One of the micronutrients present in green tea (polyphenol) helps the fat burning process.

    Burning calories via running, swimming, biking and everything else that increases the heart rate is much more effective in getting rid of visceral fat, compared to resistance training.

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    Breaking up meals into smaller meal portions but increasing the frequency of intake throughout the day distributes the calories and helps you lose weight much faster. You can also try carb cycling, which allows you to eat carbs without adding body fat.

    Belly Flattening Superstars

    Some of the listed food items are not only good to taste but highly helpful for belly flattening as well. One of them is almonds. Almonds can be used along with low-fat yogurt and berries to create a revitalizing meal for the morning. Moreover, fresh strawberries sprinkled over molten dark chocolate makes a perfect tummy flattening dessert.

    Flaxseed oil stirred into smoothie makes a healthy and hearty snack for the afternoon. Olive oils don’t just make great salads but extra virgin olive oil is arguably the healthiest oil for overall cooking. Pistachios along with honey and semi-sweet chocolate chips make a healthy sweet snack.

    Change Up Your Lifestyle

    Lifestyle change is another important step towards a flatter belly, as emphasized by the infographic above. You should eat lots of fruits and vegetables such as apples, pears, broccoli and spinach.

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    Try to consume as little sugar as possible. Eat portion controlled meals which include whole grain foods and mono-unsaturated fats throughout the day. Your focus should be on cardiovascular exercises during the workout routine.

    Avoid fried foods as far as possible as even little consumption of such foods can leave all your hard work undone. However, don’t skip breakfast so as to attain a flat belly as a healthy breakfast is essential to jumpstart your body’s metabolism.

    No-crunch Flat Belly Workouts

    Workouts are as important as diet for healthier abs. It’s not necessary that you spend hours in the gym: the focus should be on continuity. Even half an hour of workout every day without frequent hiatuses will reap rewards in no time.

    The exercises need not necessarily involve crunches predominantly, in contrast to the common belief. Try out no-crunch ab exercises such as overhead squats, pull-ups, split leg-arm raises, split leg-arm reaches and barbell landmines and see their benefits for yourself.

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    Other Things to be Concerned About

    In spite of all your hard work and dedication, you may not be having much luck in attaining a flat belly. This could be attributed to several reasons. One of the reasons is lack of proper sleep, which increases the level of ghrelin that results in weight gain.

    Too much stress on the other hand releases a chemical called cortisol that lowers the process of fat burning. Packaged and fast food items meanwhile increase the level of cholesterol in blood.

    Involvement in exercises without full concentration also doesn’t help much. You may have spent hours on the workout but focused participation is what you need. A combination of different forms of exercises like cycling, yoga and aerobics can be even more effective.

    Featured photo credit: Chart via fitnessrepublic.com

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    Nabin Paudyal

    Co-Founder, Siplikan Media Group

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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