We see the advertisements daily – “learn how to get a flat belly” or”create six-pack abs”. And yet while we might see flat stomachs as more desirable than fat ones, we must understand that appearance is the least of our worries. Put simply, belly fat is extremely dangerous for our health.
What health hazards does belly fat bring with it? Research has shown that a large midsection is linked to heart disease, stroke, high blood pressure, type 2 diabetes, and high cholesterol. If you’re not sure if your stomach is at a dangerous size or not, then use the following guidelines for best health – a man’s waist should be no more than 40 inches round and women should be at or below 35 inches.
Want to know how to get a flat belly? Use these time-tested tips:
Get Moving
You’re going to have to get active, there’s no way around it. Your metabolism needs a jump-start and cardio work is just the tool to get it going. But don’t be discouraged if gyms aren’t your style. There’s plenty of things you can do to burn calories. We heartily recommend that you buy a game console like the Nintendo Wii. You certainly won’t get bored with the many different and fun fitness games (sports, dance workouts, yoga, and more!) that you can play on this weight loss friendly device. You can buy one in our Amazon Get Fit! Store. Other tips? Jump on your bike and ride around town. For that matter, ride your bike to work if you can. Take brisk walks. Learn an active martial art like taekwondo. Play games like soccer and tag with your kids. Take up gardening. Join a running club or ultimate frisbee team. Canoe on a nearby lake. Ice skate. Just get out there and get moving and you’re sure to get rid of belly fat!
Key to sticking with any cardio exercise is shaking up your routine. Do lots of active pursuits and you won’t get bored. Variety helps you stick with and enjoy physical activity for life. Plus, variety helps challenge your body so it doesn’t get used to and “immune” to one activity.
To fully know how to get a flat belly involves more than just learning about cardio training. You also need to build up your abdominal muscles to get the firmness you desire. Some excellent exercises as recommended by the American Council on Exercise include captain’s chair leg lifts, supine bicycle, vertical leg crunches, exercise ball crunches, and twisting crunches. You can find detailed instructions and video tutorials online. Your efforts will burn both calories and strengthen your core, giving your body a solid foundation as you move to a healthier lifestyle.
Eat Well
Learn how to eat real food again and you’ll have the key to how to get a flat belly. The sugary, ’empty’ carbs and packaged foods we’re accustomed to eating are often so heavily processed they no longer contain the necessary vitamins and minerals our bodies need and do nothing but produce belly fat. Instead of these belt busters, opt for foods that burn fat. Many whole foods do just that. Concentrate on complex carbs like brown rice, quinoa, millet and other whole grains (but try and avoid wheat products if possible as most people will find that weight loss comes easier without it in their diet); sources of lean protein such as lean meats and nuts; and the fiber richness of fruits and vegetables.
Relax and Lose Fat
You’ll see it mentioned more than once on this site because we love what this exercise does for your mind and body. We’re talking about yoga. This activity is fantastic for relieving stress and shedding pounds. What’s the big deal about getting rid of stress? Because stress is proven to lead to belly fat and a host of other ailments including high blood pressure, a suppressed immune system and more.
Yoga doesn’t just help with a relation. It helps create a firm belly, increases flexibility and builds a toned, pain-free body. This is one serious, life-changing tool at your disposal. (By the way, we highly recommend you check out Brilliant Yoga, an excellent resource for giving you a personal ‘yoga prescription’ that gets you the very best yoga fat loss results for your efforts.
Learning how to get a flat belly is all about moving, eating well and relaxing. Start today and you’ll wonder why you didn’t do this earlier.