Lifestyle

DOs and DONTs for a flat toned stomach

Flat And Toned Woman's Stomach

Belly fat is often said to be the most troublesome area on the whole body. Lots of people, despite putting in constant efforts, remain unable to tone their tummy. Many blame it on ‘genetics’, which can be true. While the latter plays an important role, it’s also completely possible to beat your genes. Also, it takes a lot of time to see drastic changes and one should never despair. I’ve covered every basic tip there is and taken into account everyone’s situation. First, let’s get started with the small and basic steps you must be doing before you go on to anything else. After reading these, be sure to check out: The PROPER Way To Workout.

1. Stay Hydrated

Water To Tone The Body

Water is good for boosting your metabolism, dissolving minerals/nutrients, removing waste products, regulating body temperature, preventing many diseases and much more. Thus, it’s important to drink at least 8 regular glasses daily. Not just that, you should be drinking an additional amount on days that you work out. Our bodies are made up of 60% water, and when we exercise we lose significant proportions of it. Being even slightly dehydrated results in poor performance. 

2. Get enough sleep 

Regulated Sleep Cycles
This is one mistake I made numerous times while trying to achieve my goals. I gave my best in exercise routines, ate healthily but slept just 4 hours each day. What was even funny was that I wondered why my body isn’t improving! I know this is very cliche but often neglected as well. In sleep deprivation, our bodies can’t repair those muscles and tissues in our sleep and release cortisol, the stress hormone. On the other hand, too much sleep can also be bad. It is recommended to take 7-9 hours of rest, but the growing bodies of teenagers often require 1-2 hours more.

3. Eat Clean

Healthy Food For Fit Body

I can’t stress on this point enough. Most people don’t realise that the key is 70% diet and 30% exercise. No matter how efficient we work out, we can’t undo the several years of bad diet and the constant eating of junk food, at the same time. Make sure you eat only foods that are nutritious and if you really must cheat, then do that no more than once a fortnight. After achieving the flat belly you’ve been looking for, you can start cheating once or twice a week. I’d suggest only whole grains, fruit, veggies, pulses, millets, oats, meat, etc. That especially means cutting out refined wheat flour bread, pasta, noodles, rice or packaged food.

4. Check on food allergies 

Girl Getting Sick
This sort of ties in with the previous point. Any of your food sensitivities may be hindering your way to your aspirations. It is ideal that you take a full specialised test to check whether you have any allergies and if so, eliminate those products out of your meals immediately. Among the most common problems are lactose intolerance and allergies to tree nuts, wheat, soy, fish, etc.

5. Be calorie-conscious (or not)

Unhealthy Food That Is Bad For Health
Belly fat or fat on any other place on your body for that matter can be caused by many different things. I was one of those who were underweight but still had a protruding belly. (Hard to believe, isn’t it?) Broadly, belly fat can be caused by two main reasons; excess fat or lack of muscle. While excess fat is the case the majority of times, lack of muscles still remains a probability. Obviously, the cure for excess fat is to work out and eat healthy whole foods in small proportions. While for building that muscle, you need to eat again healthy options but in a lot more quantity. It’s usually very easy to decide which one of these you are, by checking your BMI and just looking at yourself. However, if you’re still confused, it may be good to ask a professional or friend.

6. Be stressfree

Stressed Woman At Party

Again, stress can harm your body a lot. If you’re continuously stressed from work, travel, social life, etc, it can obstruct your physical progress.

7. Don’t take excessive medications

Person Holding Harmful Medicine
A study showed that taking medicines carelessly can deteriorate your health and in turn your workout goals. They may release some kind of hormones which negatively affect the body. Instead, if you stay sick a lot, try natural alternatives or leave your body to heal on its own.

8. Work out in moderation

Girl Meditating Outdoors

Too much exercise may feel satisfying to you, but it often is the culprit for keeping your body the way it is or even making it worse. Your muscles will become constantly damaged and never get the time to build themselves. There’s no one guideline as everyone’s different. Some people can handle more than others. It’s important to listen to your body, stop when you feel exhausted and leave in some rest days. As a general rule of thumb, work out no more than 2 hours a day and for 5 days a week. Also, it’s a good idea to progressively increase the intensity of your routines as you go up. Don’t start doing too less, as that is no good either. Remember to maintain an essential balance.

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