You may have lived your adulthood so far never knowing what it’s like to have a flat midsection, but it doesn’t mean you’re doomed to be this way all your life.
You can indeed achieve a flat, toned tummy as long as you understand, acknowledge and take the necessary steps to get there. The best part of this is, you’ll find unwanted weight being knocked off not just around your belly area, but wherever else that needs to be trimmed down as well.
There may be many reasons why a person may be having belly fat in adulthood. They may have not exercised much, or may have been eating the wrong diet for too long. In some cases, a woman may also experience stubborn belly fat after giving birth and she may have been too busy to see to it all these years. Whatever your case may be, a flat tummy need not be a mere fantasy, but a reality.
Here’s what you should know now.
Know Your Daily Calorie Consumption
Malaysians generally have a high daily calorie intake. Who can blame us, with all those easily available, cheap and tasty local favourites such as roti canai, curry noodles, nasi lemak, char kueh teow, etc. If we eat out regularly, chances are we might go for the cheapest, quickest foods, which in turn happens to be high calorie foods. Daily consumption of such foods is a common reason for weight gain all over the body, but especially in the midsection, which does not get much movement or exercise to tone up.
Set a healthy weight loss goal of 1 to 2 lbs. weekly. For this amount of weight loss, you need to shed 500 to 1,000 calories daily. Choose foods that are more nutritious such as good quality meats, fish, eggs, vegetables and fruits rather than just foods high in calories. Tip: When it comes to enjoying your favourite local dishes, make it a once or twice a month thing rather than every other day! You need not go too deep into the specifics of this, but having a general concern and awareness about your calorie consumption should be good enough to keep you on the right track when picking what to eat to melt those extra pounds off your tummy area.
Foods That Work In Your Favour
Some foods, such as fatty fish, sunflower seeds and walnuts have a positive impact on your metabolism. These foods are naturally rich in fatty acids, which improves your metabolism, helping you to burn off calories quicker and more efficiently. Another thing to look into is pectin-rich apples. The pectin binds with water and limits the amount of fat your cells can absorb. The fibre in apples also help you feel satiated for longer. Studies have shown that eating an apple a day half an hour before a meal can help cut down your calorie intake from that meal for you’ll tend to eat less. Apples are also high in fiber, which makes you feel full; numerous studies have found that eating an apple a half hour to an hour before a meal has the result of cutting the calories of the meal.
Consuming 25 g of soy protein daily might also aid with belly fat loss. Sugar-free soy-based foods such as tofu, soy curd, and even unsweetened soy milk help reduce tummy bulge by reducing hunger hormones, increasing satiety and decreasing cravings.Select sources from whole non-GMO soybeans, such as soy milk, soy yogurt and edamame.
You’re Full, But You Still Continue To Eat
Satiety, or the feeling of satisfaction and fullness after a meal, does not always stop people from eating more food, especially if it’s a favourite food or something they’re enjoying. It’s worth mentioning here though, because many among us do actually feel full on less food, but tend to overeat. Sometimes it’s just a habit, and other times it could stem from the fear of feeling hungry later. Many, many people who struggle to lose body fat are among those who tend to not stop eating when they’re actually already full, and even stuff themselves with desserts afterwards too. Easing away from this attitude will help you lose that bulging tummy, quicker!
FOODS THAT HELP YOU LOSE BELLY FAT
Fermented Foods: Fermented foods like kimchi, sauerkraut and tempeh contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function, and banish bloat.
Free Range Eggs: Eggs are high in protein, and have been linked to weight loss, reducing belly fat in the process.
Oranges: The antioxidants in oranges and other citrus fruits fight inflammation, which is associated with belly-fat storage.
Olive Oil: Good quality, pure extra-virgin olive oil creates a feeling of satiety and deters you from overeating, helping to beat belly fat in the process. Don’t use it for deep-frying battered foods, though, for that will defeat the purpose of a healthy oil!
Avocados: A 2013 study linked eating avocado regularly to lower waist circumference and BMI. What’s more, the monounsaturated fats are heart-healthy and filling, reducing the urge to graze on processed foods later on
A Cup Of Peas: This will provide about 8 grams of protein and tons of key bloat-reducing nutrients. It’s got nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron to aid in counterbalancing sodium and bringing oxygen to blood cells.
Bananas: Filled with potassium and magnesium, bananas offset the bloat caused by salty processed foods and pack in plant-based prebiotics, “feeding” your good bacteria.
Sunflower Seeds: Mineral-packed sunflower seeds provide lots of immune-boosting zinc and seriously fill you up. The plant-based protein and fiber in these can stave off hunger pangs too.
Get Enough Cardio Workout
Your body is eager to let go of all those unwanted fat around your tummy area, but you’re going to have to help it along with regular exercise. Healthy adults need at least two hours and 30 minutes of moderate cardio activity weekly. Moderate activity includes exercises such as walking, riding your bike on level ground and participating in water aerobics. If you rarely or have never exercised before, start of with just the right amount of cardio exercises you’re comfortable with. Remember to avoid getting to the point of feeling out of breath.
Once your body is strong enough, you can proceed on to more vigorous activities to burn off more belly fat. If a flatter tummy is what you’re aiming for, one hour of brisk walking daily will work better than two hours and 30 minutes of weekly exercise. Remember to discuss the best activity level for your body with your doctor before attempting any kind of exercise, especially if you’re new to exercising.
Tone Up Those Abs With These Specific Exercises
Squat With Twist
- Start out in a standing position
- Extend both arms in front of your body, to shoulder height
- Lower your body into a squat and twist to your left side
- Return to center and repeat eight to 12 repetitions on each side of the body.
The Cobra
- Lie with face down on the floor and the palms near the chest
- Lift the head, the shoulders and the chest area off the floor while pressing the shoulder blades together and downwards
- Hold this for about 2 seconds and lower. Do this about 8-10 times
The Hundred
- Sit straight on a mat with knees folded to your chest and hands on sides
- Lay down with knees still bent and palms down
- Exhale as your raise head and the shoulders away from the mat
- Pump your arms about 6 inches with vigor as you go up and down
- Inhale for half of them and exhale for the other half.
- Do this 10 times or for 100 pumps.
Opposite Arm And Leg Lift
- Start on all fours with knees under hips and wrists under shoulders
- Lift left hand to shoulder level and the left leg to hip height
- Hold for 2 seconds and then switch to other side.
- Repeat for about 15-20 times.
