5 surprising secrets for a
flat Abs
1. Stop doing so many crunches:
Most
people think that to achieve a flat, toned stomach you need to do a thousand
crunches every morning before work, but that’s just not true. The surprising
secret is that doing lots of ab specific exercises will only help you tone that
area on a short-term basis, if at all. You have to work your entire core,
building up its strength and flexibility to get the flat stomach you want.
Doing Power Yoga or Hath Yoga will help you do this. Working your core is the
key to achieving a flat stomach because it works all of the muscles in your
stomach area, such as the rectus abdominis, your internal and external obliques
and your transversus abdominis.
2. Get More Sleep
It may
seem as though sleep has nothing to do with your dream of having a flat
stomach, but it does. If you don’t get enough sleep then your hormone levels
change, which can make you feel hungry and can also make you feel less
satisfied once you have eaten. This can lead to overeating. Plus those late
nights watching TV or going out with friends gives you more time to snack and
reach for unhealthy foods. So, how much sleep should you be getting? The Mayo
Clinic advises adults that they should sleep for no less than seven hours a
night. If you struggle to get this much sleep make sure you are exercising
regularly, that you don’t nap during the day and that you eat foods that
contain tryptophan (an amino acid that helps you sleep), such as milk and
yoghurt.
3. Stock up on whole grains:
A study
that was published in the American Journal of Clinical Nutrition
discovered a surprising secret for a flatter stomach. The study gave
participants a healthy diet to eat, consisting of fruit, vegetables, low-fat
dairy products, meat and fish. However, they gave one set of participant
wholegrain foods to eat and the other set of participants refined grain foods. At
the end of the study those participants who had eaten the wholegrain foods had
lost more weight from their stomachs than those who ate the refined grain
foods. The researchers believe that the participants who ate more whole grains
and ate less refined carbs lost more from their waistlines because this change
in diet mobilised people’s fat stores because of a shift in their glucose and
insulin response. If you want to swap refined grains for whole grains, eat less
yeast-based breads, pasta and cakes or cookies and eat more foods such as oats
(which contains as many antioxidants as broccoli and spinach), brown rice and
wheat berries.
4. Time Your Meals
If you
eat food quickly then you might find that you are eating more than you actually
need to. Slowing down the pace you eat meals at will help you to achieve a
flatter stomach because you will eat smaller portions. Also a study published
in The Journal of Clinical Endocrinology & Metabolism found that
eating quickly did not allow the hormone that makes you feel full to kick in.
Therefore, when eating quickly you are far more likely to eat more than is
necessary. To stop eating so quickly you should make sure you eat at your
dining table and do not eat in front of the TV. Concentrating and savouring
what you are tucking into will help slow down the rate you eat at. You could
also set a timer and try to consciously slow down so that you eat the last
bites of your food when the timer goes off. Also, a study found that soft
lighting and gentle music helped participants eat less quickly so you could
always dim the lights and put on some soft music too.
5. Tuck into Some Enzymes
An enzyme
that will help you achieve a flatter stomach is called bromelain and it can be
found in pineapples. The bromelain enzyme digests protein and is called a
proteolytic enzyme. It is useful for those who want a flatter stomach because
it aids the digestion of foods that are high in fibre, such as beans or
vegetables. By aiding the digestion of these foods this enzyme eases bloating,
which is a major obstacle that stands between many people and their flat
stomachs. If you want to get a flat stomach and think the bromelain enzyme
might help you to achieve this then you should eat some fresh pineapple before
a meal to aid your digestion.