You may think you’ll need months or years to shrink your belly, but there are small things you can start doing today for fast waist-whittling results. If you’re willing to put some hard work into an exercise routine and dedicate yourself to a disciplined eating plan, the inches from your midsection will start to shrink before your eyes. Here are 5 tips to whittle your middle in weeks.
1. Get off the Floor
Standing exercises can burn 30% more calories than sitting exercises. That means that performing the exact same move let’s say a bicep curl while standing will yield better results than when you perform it from a seated position. Before you worry that there are no standing exercises you can do for flat abs, here’s a list of four for you to try: dumbbell side bends, standing core stabilization, bow extension, and reverse dumbbell chop.
2. Target Abs Four Times a Week
So you just got off the floor. But get back down on it for a 20-minute workout that blasts fat from the midsection, leaving you with a sculpted middle. Results will only come if you dedicate yourself to the cause, so plan on doing this workout four days a week for a month, resting in between days.
3. Once and for All, Stop Drinking Diet Soda
The waist-size increases of people who drank two or more daily diet sodas was six times more than non-drinkers, according to the journal Diabetes Pro. Six times! Artificial sweeteners can trick your body and your metabolism. The sweetness sends a signal that sugar is on the way, which causes insulin levels to spike and then causes the body to shift from fat-burning to fat-storing mode. Just say no to diet drinks!
4. Pay Attention to the Fats You’re Eating
No, we’re not going to tell you to avoid fat. We’re going to tell you to eat the right kind of fat. You’ve likely heard it a million times already, but maybe the results of this Swedish study will help put things into perspective. Subjects ate 750 extra calories every day for seven weeks. Some ate their extra calories in the form of saturated palm oil and some had polyunsaturated sunflower oil. The saturated fat eaters gained more visceral fat. The polyunsaturated eaters gained less body fat and more muscle mass. Look for polyunsaturated fats in nuts, seeds, and fish.
5. Fill up on Fiber
Make sure your diet is rich with high-fiber foods like brown rice, whole wheat pasta, and fresh fruits and veggies. These are the types of foods that will keep constipation and bloating to a minimum. Aim for 25 grams of fiber a day and be sure to keep yourself hydrated to help with this, too. Try to drink eight 8-ounce glasses of water a day.
To whittle your middle and for overall health aim to cut down on processed foods, exercise daily, and get enough water, protein, fiber and sleep. Take care of yourself and the results will follow.