Do you dream of getting back that flat stomach that you once had?
Or maybe you are dreaming of having a flat stomach that you really never had.
Whatever the case, we are going to share 5 of the best tips for achieving that flat stomach once and for all.
There is no doubt that once you lose that flat stomach, one of the hardest things to do is get it back. It may seem that no matter what you do, you cannot get it back.
This can easily make you become quickly frustrated and left feeling like there is no possible way you will ever see a flat belly again.
Here are some tips to achieving a flat stomach, and if you are not following any of these tips right now, you should start immediately.
5 of the Best Tips for a Flat Stomach
Tip #1 – Eat Lots of Protein at these Times
If you want to get a flat stomach, then it is important that you cut down your portion size at meal time and control your hunger. We are by no means saying starve yourself, because that is actually counter productive.
However, it is a fact that many of us over eat at almost every single meal time, whether its breakfast, lunch, or dinner.
One of the best ways to combat this is to eat foods that are high in protein for breakfast and at 3-4pm in the afternoon.
You should aim to eat 20-30 grams of protein at each of these times.
It has been proven that consuming a high amount of protein will satisfy your hunger hormones and keep you feeling full for a long period of time.
By doing this, it is going to be a lot easier to control and cut down your portion sizes at lunch time as well as dinner time, without walking away from those meals feeling starved.
Here are a few ideas to help you get in the correct amounts of proteins.
Breakfast – eggs, oatmeal, protein bars, whole wheat bread with natural peanut butter, fat free yogurts etc.
Lunch – salads, veggies, fruits, fat free yogurts, nuts etc.
Dinner – fish, chicken, sweet potatoes, veggies, brown rice etc.
Snacks – protein bars, nuts, protein shakes, cottage cheese, hard boiled eggs, string cheese etc.
Tip #2 – Cardio Exercise 5 Days a Week
Sorry, there is no magic button or pill that by itself will magically give you a flat stomach. The truth is, it takes work.
A piece of the puzzle is cardio.
You need to do some type of cardio at least 5 days a week for at least 30 minutes each day. This can be running on a trail, walking on a treadmill in your home, hiking your favorite mountain, or just a nightly jog around your neighborhood.
The key here is to actually make it a workout. Make yourself sweat, get your heart rate elevated and keep it elevated throughout the entire cardio workout.
Here are a few great ways to get a productive and effective cardio workout in…
If running is your choice or cardio, mix in a few 100 yard sprints during your run. If you run for 30 minutes, sprint for 100 yards every 10 minutes during your workout.
If walking is your choice, make sure you are walking at a brisk pace for half of your walk. Fast enough that you can feel your heart rate skyrocket.
Make sure you incorporate hills or an incline if you are on a treadmill into your cardio. This cannot be overlooked. You are going to dramatically increase the defectiveness of your workout by adding some hills or incline into you cardio.
Once you built up some stamina, you can sprint or walk at a fast pace up a portion or even the entire hill. This is going to allow you to get the maximum results out of your workout.
This is especially critical for those who have limited time for exercise. The minimum amount of time is 30 minutes. If you only have 30 minutes for cardio, you can double your results by adding hills and really pushing yourself up those hills fast.
This means you will be getting the benefits of an hour workout in just 30 minutes.
Lace up your exercise shoes and get moving!
Tip #3 – Build your Stomach Muscles
Yes, more work. See a pattern here? Everything great takes work, whether its a successful business, good grades in school, or a masterpiece of a body.
Another key part to a flat stomach is to condition and tighten up your stomach muscles. This does not mean you need to do situps for 5 hours a day, but you do need to focus on toning your stomach muscles.
You should aim to work on your stomach muscles for 10-20 minutes straight 5 days a week.
However, JUST working your stomach muscles will not make your stomach flat. You need the cardio and diet changes above to help cut down on and cut into the fat in your stomach area.
Otherwise you will just be building stomach muscles and pushing the fat out further. You need to shed the fat and reveal the toned muscles.
Visit youtube for some amazing stomach muscle workouts that you can do right at home, there are literally thousands out there.
The key is to focus in on your stomach muscles while doing the workouts. Feel the muscles working with each movement. Make sure the muscles are engaged and you are not just going through the motions. Focus on effectively making your movements and keeping your muscles engaged to get the most out of your workout. Here is a good video talking about effectiveness in ab workouts.
Tip #4 – Cut out Sugar
For most, this is even more work and will be harder than the first 3 tips we discussed.
Lets face it, sugar is everywhere we look and cutting it out can be one of the hardest things you will ever do.
This all starts with your grocery store trip. If you do not buy items packed with sugar then it will not be right there every time you open your cupboard or refrigerator.
It is understandable that most people who try to completely cut out sugars will fail. We recommend setting aside 1 or 2 days a week that you can consume some treats. By doing this, you will not feel like you are completely missing out and it gives you something to look forward to. Think of it as a reward.
By cutting out sugars, you are also going to be cutting out the harmful things that usually come with the consumption of sugar. When you eat sugar, you do not just fill a spoon up with sugar and shove it in your mouth. When you eat sugar it is usually accompanied by fats and refined sugars. This includes things like cakes, brownies, and other sugary snacks.
Another positive of cutting out sugars is that you will also be cutting out highly processed foods. Often times, foods high in sugars are also foods that are highly processed.
This ultimately means that by cutting out sugars, you will be consuming more foods that are natural and unprocessed. This is going to have a dramatic impact on your ability to achieve a flat stomach.
Tip #5 – Introduce More Fiber into Your Diet
You should aim to consume 20-40 grams of fiber a day. More towards the lower end if you are a female and more towards the higher end if you are a male.
Fiber has been proven to help trim fat or at least help you not gain any more fat around the belly. By eating more foods high in fiber such as avocados, berries, peas, okra, beans, veggies, this will also help you with cutting out sugars and other highly processed foods that make losing weight near impossible.
More fiber also helps with constipation and a bloated stomach.
On top of the fat loss benefits from fiber, increasing fiber also has many other health benefits such as lowering the risk of heart disease, diabetes, and high cholesterol.
As you can see, a flat stomach takes work. For a lot of people, this is going to require a mindset change. Stop searching the internet until your fingers are numb for the latest and greatest magic pill, stop looking for miracle products such as belts that melt fat away.
The key is work… Not only work, but EFFECTIVE work. When you are exercising, really focus in on your stomach muscles and feel them work… feel them tone.
Start making the changes we discussed above in your diet. Swap out sugary, high processed foods with foods that are high in protein and fiber. It is also important to make sure your snacks are healthy.
The journey to a flat stomach is going to take work, patience, and consistency. Nothing that is great, whether it be a successful business, good grades in school, a job promotion, or a dream body comes without hard work and a bunch of action taking.
There you have it, start implementing as many of these tips as you can, and you will be well on your way to that washboard stomach you dream of.