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| Get Your Super FLAT BELLY With These Fail-Proof Hacks |
what’s the Risk?
Carrying excess fats around your waist (belly fat) is more dangerous than fats around your hips, thighs, or perhaps buttocks. this is often because it exposes you to the danger of conditions like heart disease, stroke, high BP (blood pressure), and type 2 diabetes.15 FLAT BELLY Hacks
1. Be a smart Eater – "You are, what you eat". A secret to getting a FLAT BELLY is by being a sensible eater and exercising for 1 hour every day. A controlled diet alone without exercise might not get you the required results.
2. Drink a glass of water (could be lemon water) very first thing after you get up even before taking your breakfast. this can help your body detox and enhance your digestion early in the morning so the body becomes smarter in burning the excessive tired fat. Also, remember to drink a minimum of 2 liters of water every day for more effective fat-burning.
3. Eat clean, unprocessed foods that contain no artificial preservatives, additives, or dressings which in most cases contain unhealthy fats and sugars.
4. Squeeze one full lemon into a glass of warm water and drink early in the morning and before going to bed. Don’t add any sugar! Lemon water helps burn belly fat, hence the FLAT BELLY. Lemon juice has a lot of vitamin C which helps your immune system (A good immune system will boost your FLAT BELLY journey). Lemon juice is good for digestion because it helps loosen and remove toxins in your stomach.
5. Eat slowly. Take some time eating to enable your body to digest as you eat so that you’ll feel full faster and avoid overeating.
6. finish off your dinner leftovers for the next day’s lunch to avoid finding yourself at the eateries for fast food during lunch hour. Fast foods contain too many unhealthy fats and processed sugars that contribute to unwanted fat deposits on the belly.
7. Avoid taking an excessive amount of sugar also as an excessive amount of
salt.
8. To get the FLAT BELLY, take several proteins and fiber. Fiber especially helps you whittle your waistline by keeping you full for an extended time hence, you don’t overeat.
Foods with high fiber content including legumes, whole grains, whole fruits, and vegetables will also help you to get a FLAT BELLY.
9. Avoid/limit your intake of processed foods like white bread (which contains sugar), cakes, crisps, biscuits, fast foods, and alcohol.
10. Take salads (fruit salads or vegetable salads) before your main meal so your potential to create a lot of food is restricted, though you’ll still feel full.
11. Do regular aerobics or cardio workouts that make your body burn belly fat faster. A 30-minute aerobic/cardio session daily will be an honest start for the journey towards a flat belly.
EXERCISE
CARDIO PROGRAM
MANDATORY 2 cardio sessions weekly.
BEGINNERS 3 weekly sessions, low to moderate intensity.
ADVANCED 2 weekly 20 min HIIT workouts + warm-up & cooldown. After that, cardio is based on body composition.
For FLAT BELLY 6 total cardio workouts weekly. Max 2 HITT workouts. Cardio Duration: HIIT workouts are a maximum of 25 min long excluding warm-up and cooldown. All other steady-state cardio workouts can be 20-90 min long.
RULE The longer the workout the lower the intensity, the shorter the workout the higher the intensity.
TIPS You can split it up into several mini-sessions per day. You can do 2 cardio sessions in one day to free up time on another day.
12. Do what you enjoy for exercise like jumping rope, hula-hooping, hiking, riding a bicycle, running, or Stair master climbing to get those belly fats burning.
13. Resistant exercises like crunches, push-ups, reach-outs, or planks.
14. After every workout session, help your muscles recover with a high-protein meal.
15. Consistency is the key to achieving accelerated fat loss goals. and also, the results don’t come in two days. Give yourself at least 14 days of consistent workouts and a healthy diet to begin burning a major amount of your belly fat.
BONUS: Don’t just be a couch potato and sit there expecting the belly fat to burn itself! put on your training shoes and hit the road today!
DIET PLAN FOR FLAT BELLY
BREAKFAST
1 Whole Egg
3 Egg Whites
1 Slice Brown Bread
5 Almonds
1 Cup Tea (optional) Use low-fat milk and artificial sweetener or Half a cup of regular Milk.
DIRECTIONS
Eggs must be prepared in a non-stick pan (without oil) and can be consumed in any form (Boiled, Fried, or Omelet). You can add spices of your own choice. For an omelet, can add a small amount of onion and tomato.
FOR LUNCH & DINNER
In the case of Roti/Bread
2 Computer CD size Roti (you can use 2 slices of bran bread) or Half regular Roti.
Gravy (salan)
Daal (red lentils, puy lentils, chickpeas, split peas, moong beans, etc.), Chana (Split chickpeas) or Vegetable Gravy = 5 tablespoons.
Chicken, Mutton, Beef or Fish = 2 Palm Size.
Green Vegetables as Salad = 1 Bowl.
Greek yogurt = 4-5 tablespoons.
Regular yogurt = 2-3 tablespoons.
Avoid oil in meals as much as you can.
In case you want Rice in your meal
Pulao, Biryani, etc. = 12 tablespoons
Boiled Rice = 6 tablespoons with gravy mentioned above.
FRUITS
You can take fruits 2 times a day but the fruits must be of your fist size.
TEA (optional)
You can have 2 cups of low-fat milk and artificial sweetener tea other than 1 cup for breakfast.
INSTRUCTIONS:
To control your cravings, use green tea, black coffee, green veggies as salad, and lots of water.
Keep your Vitamin D levels sufficient for an effective fat loss.
Try to use pure desi oil, pure butter, olive oil, or coconut oil in your meals. It will give you more benefits in your fat loss journey.
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