12 Tips for a Flatter Tummy

It is a major concern of most adults, women in particular, to keep their bodies in shape and get a flat stomach. While the main motivation may be remain physically attractive, it also leads to health and fitness. But what does it take to get there?

These 12 simple exercises and lifestyle tips can start you in the right direction.

12 Tips for a Flatter Tummy

Don't Eat Too Fast. - Eating quickly and not chewing your food well can cause air swallowing that leads to bloating so slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more. There's another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Improve Your Posture- Slouch and your stomach bulges. So straighten up, and you've done your abs a favour without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.

Try Pilates - Don't get so into your abs that you overlook your other muscles. Your core muscles also include your bum and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole-body workout that does strengthens the abs - and more.

Examine Your Diet - To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely.

Drink lots of water. Water will flush your system of toxins and help you stay fuller for longer (keeping you away from those unhealthy snacks

Set Realistic Goals - Your genes may play a role in your body's shape, but don't make that an excuse to give up and head for the chocolate. Your goals should be realistic and focused on your body, not on some idealized image. B

Take Things Slow - There are no fast fixes. Even the promised quick fixes end up being temporary. Plan on slow and steady progression, and prepare for setbacks and even frustration. Rewards come with time and consistency.

Stop All Late Night Snacks - Really, the main reason to avoid eating late at night is simply because you do not need the energy. Most people eat enough food during the day and then any food eaten in the evening is just comfort eating, or eating out of boredom. Every pound of weight gained is through eating too much.

Try the Canoe Twist - Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if ‘rowing a canoe’. Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions

Drink Less Alcohol - One gram of alcohol contains 7 calories, which is about 182 calories per pint. Alcohol does not contain any nutrients. All the calories consumed through alcohol will be stored as fat. All the calories in alcohol soon add up. Just drinking 2 beers a day will add 2500 Calories a week. Every one of those Calories is increasing the likelihood that you accumulate fat.

Rule Out Wheat Allergies or Lactose Intolerance - Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests. You may benefit from reducing the amount of the suspected food and/or eating it with other foods. In the case of dairy, it can help to choose soy yogurts or lactose free cheese.

Definitely no Fizzy Drinks - Stay away from fizzy and sugary fruit drinks. Say no to extra sugar! Sugar only prevents you from getting a flat stomach.