Eat fruits to get a flat tummy

Apart from working out in the gym, healthy diet also plays a vital role in getting flat abs. There is a saying; Abs are made in the kitchen not in the gym. Maybe we are doing many abdominal exercises, but, what gives shape to our tummy is a diet full of nutrients. Eating certain foods helps us to achieve our fitness goals faster and aids in reducing bloating and slim down body.

Here are some foods that will burn your tummy and make your belly flat.

1. Apple

• Apples are loaded with essential antioxidants, dietary fiber and falavanoids. Apple reduces the risk of heart diseases, cancer, hypertension and diabetes.
• Pectin fiber present in apple is a natural fat burner. Polyphenosis found in an apple makes it, low in sugar and calories.
• An apple is a daily snack for flat abs, research shows that people who eat an apple daily reduces excessive weight much faster.
• Caffeine present in an apple provides more energy for your core out. Eat an apple, every time before workout.

2. Berries

• Fibers present in the berries traps the food particles and flush the harmful toxins out of your body before they proliferate in your internal system.   
• Berries are rich in antioxidants, boost your immunity and digestive system, and keeps blood sugar and stomach bloating under control.
• Eating strawberries, raspberries and blue berries improve blood flow in your body and help muscle contract more effectively. 

3. Nuts

• Nuts like almonds, pistachios, walnut and cashews provide all round health benefits to your body. Eating these nuts maintains the level of daily protein intake.
• A handful of almonds are a healthy way to get essential daily fats in your body. You can add nuts to your morning breakfast, evening snack or make a milkshake of it.
• Nuts provide you with high levels of fiber and help combating against indigestion, bloating, constipation and other diseases related to the digestive system.

4. Eggs

• Eggs are an abundant source of protein, amino acid present in the egg is responsible for the development of muscle fiber.
• Eating eggs in the breakfast keep you energized throughout the day. Eggs have some unique feature which makes them weight loss friendly.
• A large egg contains about only 80 calories only, but is full of healthy nutrients.

5. Yogurt

• Yogurt is one of the best sources of calcium and keeps your digestive system healthy. 
• The probiotics present in the yogurt reduces the chance of constipation, bloating and gas and promotes the growth of healthy bacteria for better motions.
• Yogurt is catalyst in the burning of fat and promotes weight loss.

6. Fish

• Eating seafood, especially salmon fish increases the rate of metabolism in your body; eating fish also lowers down your cravings for unhealthy food.
• Salmon and tuna fish are a major source of omega-3 fatty acids and besides making your metabolism more efficient, it also improves the glucose insulin response.
• One can also take fish oil capsules to for muscle building and weight loss.

Common Myths about Getting a flat Belly

Clinical and sports nutritionist Shwetha Bhatia says that one of the common misconceptions that people have when it comes to exercising belly fat is that spot reduction is the answer. “People believe they can achieve a flat tummy by doing 1000+ crunches a day. Fat actually accumulates in that area due to the genetic tendency for the fat storage there. How you lose it, depends on your genetic make-up. When a structured diet and fitness program are followed, all fat cells are equally targeted. Nevertheless, the fat cells in the abdominal area have fewer receptors for release and more receptors for storage.”

Shalini Bhargava, founder and director of JG’S Fitness Centre, explains further: “The abdominal muscles are covered by a layer of adipose and fat and unless that is not reduced, the muscles will not be seen. No doubt that crunches will strengthen the ab muscles and the tone will be set but unless the covering layer of fat is not removed, these will not be seen.”

Another widely accepted myth is diet-related. Nutritionist Rina Baliga of Gold Gym says, “A universal misreading that people have is that you need to avoid carbohydrates or starve in order to get a flat stomach. The truth is that you can consume carbohydrates and still slim down. You need to include wholesome carbs such as brown rice, whole grains and oatmeal and you need to avoid refined carbohydrates and processed food.”

Fitness solutions for a flat tummy

The first thing to remember when it comes to fat reduction on the belly, says fitness guru Vinod, is that spot reduction absolutely does not work. “If you focus on developing bigger muscles in legs or back, you will burn more in an hour as compared to working on the smaller muscles in your abdomen. No matter what part of your body you workout, you burn calories and lose fat overall, not from that specific spot.”

Include Yoga, breathing or Pranayam and other exercises like calisthenics, aerobics or cardio activity with brisk walks on a regular basis. Exercises when done regularly will not only improve your stamina, strength and flexibility but boost your metabolism resulting in more weight loss. The following exercises are excellent for the abs and need to be included in your schedule crunches, reverse crunches, leg raises, sit-ups and side bends. Also include yoga stretches like surya namaskar, naukasan, bhujangasan and dhanurasna which are stabilizers and core-strengthening exercises.

Also important is strength training. Do strength training to build muscle. It will increase your metabolism, so you’ll burn calories faster overtime.