A toned, flat tummy is a goal many of us strive to achieve, but ditching all your favorite foods aren’t the right—or fun—way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. Here, are simple ways to flatten your belly.
Try the Roll-Up.
Hold a resistance band taut between your hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week. (Try more exercises with resistance bands.
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
Eat more fiber.
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.
Do the Windshield Wiper.
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.
Rethink those pretzels.
Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight. Avoid these.
Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without over doing it.
Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.
Skip your daily soda habit.
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! (Yes, even diet: Check out all 7 gross side effects of drinking diet soda.) Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage.
Get on the wagon.
That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.
Paddle off your belly.
Add fresh seafood to your plate.
Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly-fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.
Guzzle more H2O.
Sculpt while you sit.
While you’re driving, sitting, or just waiting at the doctor’s office, imagine there’s gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.
Culled from: www.prevention.com