How To Flatten Your Stomach
How To Flatten Your Stomach
Here I am going to tell you how to flatten your stomach but I will also warn you that it is possible to flatten your stomach or loose weight quickly with many methods but these methods are quite harmful I mean to say that there are some shortcuts exists but some time quick change to your body may be also harmful.
Dieting and fasting may indeed induce rapid weight loss, but also injure your heart and other organs fairly quickly.
Don't go for these quick methods if you really want to reduce fat and flatten your stomach without harming your body then follow these steps :-
COUNT YOUR CALORIE INTAKE PER DAY :-
UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men.Calorie intake also depends upon various factors which are :
- Your Lifestyle
- Your Age
- Your Height
- Your Weight
- Your Daily Activities
- Your Body Composition etc.
To keep record of your per day calorie intake. You must carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal.Do this per day basis do make list of all things you intake per day and try to mantain it for first week.
Go through the list and decide which food to reduce or cut from the list . There are couple of good sites which provide calorie meter in which you are able to see the calorie intake per day according to your sex ,height ,weight,age etc when you provide it with your data it will shows you the result . In order to loose weight you need to eat less calories per day than your body needs.
Now time comes to choose alternative food in place of unhealthy food. Alternative food is the food which have same or less calorie count but it is more beneficial for health and body .Make sure that your FOOD plan reduces your total calorie intake .You're not going to loose weight if you consume the same amount of calories by eating different foods.
Example of alternative food :
- If you drink soda replace it with mineral water or coconut water as coconut water is more benefitial for your health as it is good source of minerals and also contain antioxidants.
- Chicken and fish ( lean meat) in place of beef or pork. Because of there low fat content .
- Eat fresh vegetables / salad in place of french fries , cheese etc.
- Try to add high-fiber,low sugar , fresh fruits items in your breakfast .
- Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent . Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
Inorder to flatten you stomach follow these simple steps with some of these exercises that helps you to flatten your stomach fast :-
Ab Crunch :-
1. Lay on the ground with your legs bent and your feet flat. keep your focus on your abdominal muscles.
2. Keep your abdominal muscles tight, neck straight and chest up.
3. From your sternum, crunch your body up and forward.
4. Your lower back should always remain flat on the ground at all times.
5. Under control, lower your weight, stop just before your shoulders touch the ground and reverse the motion back up.
Reverse Ab Crunch:-
- Lay on the ground with your legs straight and your hands underneath your bottom.
- keep your head and lower back flush on the ground.
- Pull your legs up and back to a 90° angle from the ground.
- Your lower back should remain flat on the ground at all times
- Lower your legs, stop just before your feet touch the ground and reverse the motion back up.
Reverse Ab Crunch
Machine Ab Crunch:-
- sit on an abdominal machine in correct position .
- From your sternum, crunch your body up and forward.
- Your lower back should remain flat on the back pad at all times.
- Under control, lower the weight, stop just before your starting position and reverse the motion back up
Machine Ab Crunch
FOR GOOD HEALTH FIRST NOTE DOWN THESE IMPORTANT POINTS :
- You can lose weight and get flattend stomach either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
- Drink plenty of water.
- Add more fiber to your diet.
- Do not consume alcohol .
- Sleep properly(6-8 hours) may be quit good .
- BE CONSISTENT and SELF CONFIDIENT .