Infographic: Top 5 Ways to Get a Flat Stomach

5 Ways to Get a Flat Stomach [Infographic]
This infographic entitled "Top 5 Ways to Get a Flat Stomach" is perhaps a bit over-simplified but does a great job at conveying a few of the important steps to losing belly fat:

1.   Eat a low-fat, high fiber diet

I would replace the picture of grilled chicken breasts and vegetables with a picture of a Vegan Food Pyramid because studies have shown that a whole food, plant-based diet is very effective in weight loss due, in part, to the high dietary fiber and low unhealthy dietary fat content of most plant based foods.

Additionally, two breasts (as shown in the picture) seem a bit excessive - that is a lot of animal based protein!

2.  Reduce or Eliminate Added Salt

It is thought that excessive amounts of salt interfere with a healthy metabolism.  Additionally, excessive salt causes water and fluid retention and plays a significant role in hypertension (high blood pressure).

3.  Meditation for Reduction of Stress

Stress causes the body to produce and release excessive amounts of a certain naturally occurring steroid called cortisol.   Cortisol, in turn, causes us to store more fat, particularly around our bellies.   It is thought that there is a direct link between stress and belly fat.   Even individuals who diet and exercise can still hold onto belly fat because of stress.  Therefore, it is imperative to manage one's stress levels.

Studies have shown that a regular meditation practice can help reduce stress.  Other stress busters are yoga and regular exercise or physical activity.

4.  Eat Slowly

There are a number of very good reasons to eat slowly.  Eating slowly is associated with weight loss, improved digestion, less stress and less bloating.

5.  Exercise Regularly

Although spot exercises have been shown to not work, engaging in a cardiovascular exercise on a regular basis will not only tone and strengthen muscles, it helps to burn off fat, including belly fat.

Additional belly fat loss tips include:
  • Drink plenty of water and avoid soda and alcohol
  • Avoid junk, fast and processed food, including refined sugar and simple carbohydrates
  • Get enough sleep 
  • Be sure to include strength training as part of your regular exercise program
  • Combine eating lots of vegetables with regular physical activity for the ultimate fitness plan

Infographic source and more information at:  ChickRX

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