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Infographic: How To Attain A Flat Belly

Infographic: How To Attain A Flat Belly
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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 April 19, 2021

    8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

    8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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    Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

    How can we start to see results and have the momentum to keep moving forward? The answer is simple:

    Have a game-plan and know exactly what is going on inside your body.

    If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

    You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

    If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

    I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

    Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

    1. MyFitnessPal

      When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

      MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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      Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

      Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

      While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

      If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

      Get the app here!

      2. Fitbit

        I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

        While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

        Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

        This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

        Get the app here!

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        3. MapMyRun

          This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

          If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

          Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

          MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

          Get the app here!

          4. Zombies, Run!

            Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

            ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

            This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

            You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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            Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

            Get the app here!

            5. Prepear

              Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

              Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

              With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

              Get the app here!

              6. Strava

                If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                Get the app here!

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                7. Aaptiv

                  If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                  While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                  The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                  Get the app here!

                  8. Freeletics

                    Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                    You will be surprised at what a great workout you can get without any equipment.

                    That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                    Get the app here!

                    The Bottom Line

                    These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                    Get ready to be motivated, informed, and ready to start achieving your dreams!

                    More Tips for Weight Loss

                    Featured photo credit: Gabin Vallet via unsplash.com

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