To get a flat belly it requires you to eat right 80% of the time. Meaning you will need to remove all sugars from your diet, consume protein, healthy fats and fibre. Don’t worry because here is the whole list of super healthy and tasty foods to eat for a flat stomach (vegan version here)
So why do you need to cut sugar (especially fructose) from your diet?
“The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat.” – Dr. Jade Teta
Sugar, starches, and stress have been the reason for why you developed belly fat in the first place.
Eating too much of these foods, which should be consumed moderately, will always result in fat gain around the tummy. The longer you eat like this, the more weight you will gain around this area. Therefore the harder and longer it takes to lose it.
However it’s especially worse when you eat heaps of sugar and starches with unhealthy saturated fats, no-minimal exercise, bad sleep and tons of stress.
So my goal is to help you get rid of your belly fat by providing you with a list of foods to avoid such as sugars (includes fruit, while you are trying to lose the belly fat), high starch foods like white bread, cereals, rice, and pastas, saturated fats, processed foods, and eating out.
I also will provide you with the best foods to eat plus a sample meal plan (can be found here and for vegans/vegetarians, here) Plus the list of best exercises to target and burn your belly fat as well as fat located all over your body.
But first read this quote about healthy eating…
“Time and time again, we are spinning our wheels trying to change our exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated and experimented with the most. Despite claims we are “eating right,” many times we don’t realize that if we are not getting the results in fat loss, then no matter how good we are eating, it is not good enough. Your metabolic formula is different from everyone else, and you need to stop being the dieter and start being the fat loss detective. Remember: Diet is the most crucial element in body change and fat loss. Abs are made in the kitchen, not the gym.” Dr. Jade Teta
What’s your thoughts on this quote? Do you believe it? Because I do. You see I’m suggesting the foods that work for me, but they may not necessarily work for you, all you can do is keep trying until you’ve found a way of eating that makes you feel good.
Here are the 8 Best Exercises
To lose your belly fat:
Running- running is good for burning belly fat because it burns the largest amounts of calories. By incorporating running into your exercise regime you will strip fat not only around your stomach but all over your body. Try running at least 3-4 times a week along with strength training for optimal fat loss results.
Swimming- Swimming is also a high calorie burning workout, which helps remove your belly fat as it strengthens your muscles while increasing your cardio fitness. Try Swimming at least once a week or every two weeks to feel these amazing benefits.
Walking- Walking everywhere and anywhere won’t just help you remove belly fat but it also lowers your cortisol, which is also responsible for creating belly fat, via increased appetite. By walking you reduce your stress levels and increases the chance of better sleep. As a result of better sleep you will stress less and so this will prevent your cortisol hormone producing excess glycogen, which turns into belly fat! So next time you’re doing a strength training session finish with a 20 minute walk for optimal fat burning results or simply go for a walk first thing in the morning to relax and prepare for your day ahead.
Compound exercises- Compound exercises (squats, deadlifts, pull ups etc.) are strength training exercises which work your whole body not just targeted areas (bicep curls, leg extension, chest press, abs etc.). The benefit of compound exercises is you burn more calories because your body is using more than one muscle group. As a result your body burns more energy doing these exercises and more areas of your body get toned. Talk about convenient! I’ve found 5 best compound exercises for you to do. Include compound exercises twice a week with cardio for best fat burning results.
Isolated Ab Workouts- All though it’s not going to give you the best flat belly results, nevertheless focusing on your abs at least 5 minutes a day will help develop a nice strong core and also your low, upper and middle ab strength. The results will give you a stronger core as well as great balance, better posture, and better performance during other workouts. Here is a video which definitely will kill your abs. Include abs 5 minutes everyday after every workout for best results.
Circuit training– Circuit training will raise your heart rate like nothing else and the best part is you don’t have to have a long session to see long lasting results. Circuit training can take anywhere from 10-20 minutes and it includes doing different exercises without a rest in between. The results will speak for themselves once you see your belly tighten and the fat literally sweat away. I’ve found a really awesome circuit workout you can do here. It takes just 10 minutes and you can do it at home without any equipment! Do your circuit workout in place of one of your cardio sessions.
HIIT Training- High Intensive Interval Training is great for fat loss and it also saves time. The best part is it keeps your metabolism burning all day long and then more the next day. Best part it will force your heart rate to skyrocket and your fat to melt. Here is a fantastic HIIT workout for women and it takes just 20 minutes in the convenience of your own home!
Yoga/ Meditation- You’re probably think, what the? But because cortisol, is such a huge contributor towards fat gain it’s really important that you become less stressed and more relaxed. When you find yourself more relaxed and calm your body will use it’s glycogen stores rather than producing more of it. This is an important way to stop fat around the abdominal area from producing.
Because our bodies are all different, what out of these 8 exercises gives you the best results?
For me it’s Long distance running, swimming, compound exercises and yoga. I hate HIIT and circuit training, it’s really hard for me, lol! And I also love to eat, so high-calorie burning exercises means I can eat more food, yay!!