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Here are four effective tips to help you get your stomach in shape by the start of the season
Summer is just around the corner, so if you’re dreaming of sculpted abs, it’s time to take action. Here are four effective tips that will help you get your stomach in shape by the start of the season. The Today website reports.
Revise your diet
Coach Stephanie Mansour revealed that belly bloating and weight loss are affected by what you eat. You won’t see results if your diet is full of sugar, refined starches and saturated fats.
Revise your diet and add whole grains, lean protein and lots of healthy vegetables. These small changes can help you feel lighter in a few weeks. It’s also important to watch your portion sizes and drink plenty of water.
Reduce bloating
Abdominal bloating is often caused by certain foods or food combinations that are poorly digested or contribute to gas. Here are the main culprits:
- Legumes (beans, peas, lentils) – contain oligosaccharides that are difficult to digest
- cabbage vegetables (broccoli, cauliflower, white cabbage) – contain complex carbohydrates.
- Dairy products (milk, cottage cheese, ice cream) – if lactose intolerant
- carbonated drinks – contain carbon dioxide
- fatty foods – slows digestion, causes heaviness
- bakery products (especially white flour) – can cause fermentation in the intestines
- artificial sweeteners (sorbitol, mannitol) – often in “diet” products
- onions, garlic – contain fructans, which cause gas formation
How to avoid bloating:
- eat slowly – swallowing air while eating contributes to bloating
- avoid overeating
- drink unflavoured water, especially between meals
- reduce the amount of heavy or fatty foods
- regular physical activity – helps bowel function
- try probiotics – they restore the intestinal microflora
If you suspect a food may be causing you bloating or indigestion, eliminate it for a week and assess how you feel.
Set up an exercise routine for fat loss
After you’ve evaluated your diet, it’s time to reevaluate your exercise routine. If you’re currently focusing primarily on cardio exercise, it’s time to add some strength training.
Building and maintaining muscle mass is important for everyone to stay strong and agile as they age. But if you’re overweight, a combination of full-body strength training and cardio is the best plan for fat loss overall.
A sample workout plan for weight loss might look like this:
- Monday – long walk
- Tuesday – strength training
- Wednesday – HIIT training
- Thursday – strength training
- Friday – bike ride
- Saturday – strength training
- Sunday – long walk
Do a basic workout every day
The one thing you can add to your routine daily is to perform abdominal exercises.
Large arm and leg muscles need at least one day of rest between strength training to recover, but smaller bark muscles can work every day.
