Struggling with belly flab that just doesn’t seem to be leaving, no matter what you do?
Fret not..we have a couple of tips you can use to shrink your middle. And while nothing will ever replace good old clean eating and exercise, following these will give you the added push and guide you on where you are getting it wrong.
Most of us follow a strict cardio routine of steady state cardio of either treadmill, cycling or brisk walks. And while all that is good exercise, it just doesn’t cut it if you are targeting tummy reduction. Interval training is a must. This involves mixing up your routine with fast paced bursts. So, if you are walking on the treadmill, you can include sprinting for 2 minutes in intervals. Check out our Shredmill workout. Same can be done for any steady state cardio workout. A great option is High Intensity Interval Training (HIIT).
Don’t waste time trying to spot reduce:
By now, we are well aware that spot reduction is nothing but a myth. Do not waste your time and energy on hundreds of crunches daily, in a bid to do away with the flab. Include crunches, planks and core strengthening exercises as part of your routine to strengthen the abdominal muscles. Cardio and strength training is one of the most popular ways to get lean and get rid of belly flab.
Don’t skip this:
No matter how much of a hurry you are in, do not skip breakfast…it is the very meal that jump starts your metabolism. Ensure you eat within an hour of getting up. An ideal breakfast should contain a combination of proteins, which will keep you feeling full longer, and complex carbs, which will give you energy to start the day. If you start your day early and don’t have time to cook in the morning, try meals that can be prepared before-hand, like overnight oats. Also, we cannot stress more about the importance of drinking enough water all through the day; this is important to keep things moving for your body.
Know your food:
Keeping track of what you eat may seem like a task, but frankly, it is one thing that will hold you accountable. Tracking calories can help you make informed changes to improve your health. Just be sure not to go below 1,200 calories, as not consuming sufficient calories will make your body cling onto fat.
Don’t skip out on your sleep:
Getting at least 7-8 hours of sleep is mandatory to help you in the fight against fat. When your body isn’t adequately rested, you may land up dragging through your workout with lesser energy or snacking unnecessarily during the day, more than usual. Ensure that you avoid using your phone at bedtime and focus on going to sleep as early as you can manage.
Avoid stressing yourself out:
Stress is an added reason for belly fat, since it triggers the making of cortisol, a stress hormone which is connected to increased appetite, thereby, increased belly fat. Try relaxing your mind with yoga, meditation, or treat yourself to a massage…whatever that helps you calm your nerves.
Love your body:
Yes, we are all trying to change for the better each day, but that doesn’t mean you don’t practice self love. We are all blessed with different body types and genetics plays a huge role on how we look. While that should not cause us to stop taking care of our health and improving it, it is vital to be kind to your body as it has seen you through a lot of ups and downs. Appreciate what you have, where you are right now, so that you will appreciate what you earn after all that hard work.
To all the mothers reading this- your body has proven itself to you in a wonderful way- it was the first home your child had. Embrace the stretch marks and everything else that your journey has given you. Doing this itself will do wonders to your attitude about your body.
Give these tips a go. It’s worth a try; after all, who doesn’t want to look fit and lean, which will be even more apparent, thanks to washboard abs!