How to tone up your stomach
The size (or “flatness”) of your stomach can depend on many factors, including sleep, levels of stress, exercise, and what foods or drinks you consume daily. Multiple older studies have found that spot reduction — or targeted fat loss in a specific area of the body — is not possible. So everyone that claims otherwise is simply giving you false information.
Let’s begin with the diet. Limit your intake of simple carbohydrates such as white bread and pasta, and instead focus on eating lean protein sources such as turkey, eggs, chicken breast, omega-rich fish and even protein powder. In addition to increasing the protein in your diet, limit your sugar intake and consume good fats found in salmon, nuts and avocado and up your fibre intake with lots of fruits and green leafy veggies.
Add strength training and count on cardio
“The key to boosting your metabolism is increasing your overall muscle mass”
This, in turn, will allow you not only to burn body fat but also to keep it off. Aim to do 30 minutes of cardio at least, for a minimum two, three times a week. You can start with long walks. Add resistance training for 45 minutes 2-3 times a week and you will be on the right path to building lean muscle mass that will help you keep the fat away from your stomach by keeping your body more metabolically active.
Get enough sleep
Research has shown that sleep deprivation can lead to increased appetite, as the levels of hormones that regulate hunger are altered by a decrease in sleep. Countless studies have revealed that people crave junk food full of sugar, salt or fat when they are sleep deprived.
Find a way to control stress
People’s waistlines are greatly affected by stress. “It affects the level of cortisol, a stress hormone that prevents us from burning body fat”. When we are stressed, our bodies tend to hold on to the body fat. Find a way to release your daily stress. Listen to your favourite music, read a book, have a cup of tea, or do a yoga or pilates class that will relax you while you work on your core.