8 TIPS TO GET A FLAT BELLY March 13, 2022 – Posted in: Health & Fitness, Lifestyle – Tags: belly fat
For many months, I have been researching and experimenting on ways to help my clients to get rid of their belly fats in the most safe, natural and healthy way. Some of my clients are in their 50s, 60s and 70s, some of them are in 30s and 40s but busy with work, families and kids, some have movement restrictions like frozen shoulders, knees pain and so on… With such a wide range client profile, it’s not easy to formulate a single method that will work for all.
I believe in consistency and I think the best way is to have a combination of being consistent with fat-burning exercise, performing sculpting moves for your waist, doing cupping massage and alongside healthy eating is sure to work the magic. So, I came up with the following 8 tips to help you to get a flat belly.
1. Ban the Bloat
Obviously, food plays a big part in the appearance of our tummies. To become healthier and to lose weight, we will, of course, be making dietary changes to focus on good nutrition and correct portion sizes. But some healthier choices can cause some unwelcome effects such as bloating, giving us a “food baby”. Eating foods that are richer in protein (beans, nuts or legumes) or eating vegetables such as broccoli, or drinking carbonated drinks can cause bloating. If this happens to you, you can replace beans with meat and fish, replace broccoli with spinach, and replace carbonated drinks with water or herbal teas.
Read more on how to treat a bloated belly here.
2. Be Sugar-Smart
Avoid sugar and any food or beverages that contain added sugar. If you buy pre-packaged food, read the label and aim for low-sugar products.
3. Get Up and Move
You can’t get a flat belly by sitting for long period of time. When we are sitting all day, our bodies think that we require less energy and so they reduce the calories we burn. So, get up every 20 to 30 minutes and walk around, even just to get a glass of water, to keep your calories burn higher.
The more we move, the more calories we will burn. I recommend to get into the habit of doing a workout daily, even if it is only for a few minutes. Just to share that I did a 7 minute workout challenge for 7 days in the beginning of this month. Every day without fail, I did my workout at 6am in the morning for only 7 minutes. At the end of the 7-day challenge, I lost more than 2 inches (to be precise, it’s 7cm or 2.7 inches!) around my belly.
4. Tone It Up
Here’s a 2-step secret to get a flat belly by toning it up.
Step 1: For best results, wear a sculpting brief or girdle daily to give you a better posture and a slimmer silhouette. If you find it uncomfortable, the next best alternative is to wear a high-waist panty.
Step 2: Do tummy toner exercise. First picture your belly button. Now imagine you have to pull it in as tight as you can towards your spine. Hold for 30 seconds, then release and repeat. This exercise strengthens and defines your transverse abdominis muscle. The more you do it, the more it sculpts your waist and the stronger your core muscles become.
5. Have Enough Sleep
Having good quality sleep is very important to help control your hormones. Try to get to bed before 10.30pm daily. When we did not get enough sleep, our body can confuse feeling tired with feeling hungry, which is why we crave for carb-rich food after a bad night’s sleep.
6. Drink Up
Water is a must when you want to achieve your best abs. By keeping hydrated, your metabolism stays working flat-out. Water keeps you feeling full, keeps you energized, helps with digestion and it reduces constipation and bloating.
7. Mindful Eating
Avoid eating on the go. Take time out to sit down and eat without distractions and eat slowly, instead of “inhaling” food on the go. Appreciate your food and remember not to look at your screens while eating too!
8. Cupping Massage
Cupping Massage therapy can help you build a better metabolism. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain any weight.
Cupping Massage therapy helps to engage the parasympathetic nervous system, which increases blood flow to the digestive tract. Cupping over the abdomen also stimulates the insides of your digestive organs. It aids in peristalsis (contractions that push food through your digestive tract), helps clear colon blockages, and helps relieve indigestion. Cupping Massage also helps to alleviate bloating by physically helping the gas to move along.
You can engage a professional to help you, or do the massage in the comfort of your own home, while watching your favourite series or while having a luxurious bath. If you’re doing it yourself, you will need a good quality medical grade silicon body cup and a massage oil that contains potent fat busting ingredients.