Follow the 10-Percent Rule
While no crunch in and of itself will get rid of belly fat,
abdominal exercises are the “finishing moves” to sculpt the abs once you have
removed excess fat via diet and exercise, Holland says. Spend the majority of
your workout focusing on the rest of your body, and dedicate no more than 10
percent of your time on abs work. So if you work out for an hour, plan six
minutes of abs exercises and the rest of your time to strength training
and/or cardio.
Go Big or Go Home
At the gym, focus on movements that work bigger muscle groups and
multiple muscle groups (such as squats and lunges) instead of isolation
movements (such as leg extensions and leg curls). These exercises burn more
calories, which will help torch more body fat so your sexy abs come out of
hiding, Peterson says.
Simplify Supper
Eat only protein and leafy green vegetables for dinner—and no
dessert or nighttime snacks—to avoid holding water when you wake up, especially
in the days leading up to your beach weekend, Peterson says.
Do the Write Thing
Keeping a food journal is an easy way to control your weight and
help you become more aware of any belly-bloating triggers, Bannan says. Write
down what you're eating and how your stomach feels throughout the day, and you
might discover what isn't treating your tummy kindly. Ask yourself: Do I feel
gassy? Am I overfull after just a few bites of certain foods? Does my stomach
make sounds or feel swollen following specific meals?
Pump Up the Potassium
Your body can retain water when your sodium and potassium levels
are out of whack, Bannan says. In addition to keeping sodium in check, consume
potassium-rich foods to maintain the balance and de-puff your belly. Try
incorporating 1 medium baked potato without skin (610mg), 1/2 cup white beans
(595mg), 1 cup cooked spinach (839mg), 10 dates (466mg), or 1 cup edamame
(676mg) daily.
Be Proactive
If your stomach’s natural bacteria fall out of equilibrium, it can
slow down your digestion and lead to bloating, Bannan says. Live active
cultures in yogurt and probiotic drinks can help rebalance your levels, so aim
for one serving a day.
Vacuum
Peterson has his clients work up to holding a plank for 1 minute.
Then they progress to performing vacuums during the exercise: Suck in your abs
like you’re trying to button jeans that are too tight. Hold for 3 counts, then
release for 3 counts. Repeat until the end of your plank. You’ll have to build
back up to a minute, but it’s worth it, Peterson says.
Avoid Fried Foods
The fat in fried foods is digested more slowly, which can cause
you to feel heavy and puffy, Henderiks says. And who really wants to chow down
on greasy mozzarella sticks while wearing a teeny bikini?
Make a Mad Dash
Throw intense, high-speed intervals into your usual cardio
workout, and you’ll burn the same or more total calories in a shorter amount of
time—and the harder you push it, the more calories you burn after your workout,
Holland says, meaning the fat will melt off to reveal your abs. Peterson recommends
adding sprints of 10, 20, and 30 seconds and recovering for two to three times
that long. Bonus: You can “sprint” on anything: treadmill, bike, rower,
swimming, elliptical—you name it.
Fatten Up
Monounsaturated fats—such
as those in olives, nuts, and avocados—appear to increase fat oxidation,
especially dreaded belly podge. Plus they can help you stick to your diet, as
fat is filling and adds flavor to your meals, Bannan says. All fats are high in
calories, though, so stick to two or three servings a day and watch those
portion sizes!
By Jennifer
D'Angelo Friedman, Shape.com
Read more: The
30 Greatest Flat-Belly Tips of All Time
Which of these flat tummy tips have you tried? What kind of results did you get?
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