It's the start of the year, and most of us are jumpstarting our #BalikAlindog goals. Losing the puson is a common target for most ladies because, well, #BikiniBody. Unfortunately, this area is stubborn to get rid of, and you need determination and discipline to be successful. While the quest for eliminating the belly pooch seems elusive, one only needs to do four things to achieve this. Read on to find out more:
1. Change your diet—for real.
You've probably heard this before: Abs are made in the kitchen, not the gym. So, you have to be keen on what you'll be having every meal. Stay away from trans fat—if the label says partially hydrogenated oil, leave it. That's basically lard, honey, and you don't want that floating around in your system. Fast food and processed foods (most of the snacks in the grocery aisle!) have this. Instead, go for monounsaturated fats like olive oil, avocados, and nuts.
To back up your diet makeover, refrain from having refined carbs and sugar, like white bread, pasta, white rice, table sugar, corn syrup. Get your carb fix from whole wheat bread, brown or red rice, whole wheat pasta, rolled oats, and high fiber, starchy vegetables, like kamote and potatoes. For your sweet tooth, resort to fruits and stevia as your sugar substitute.
Prevent bloating by stuffing your body with high fiber foods and by lowering your sodium intake. This means saying goodbye to junk food! No more chips, donuts, burgers—you know the drill! See more of the new eating habits you should adapt here.
2. Move it!
Now here comes the fun part, exercise! There are no shortcuts and spot exercises to torch your puson fat. You need to burn fat throughout your whole body, and it takes a good, old-fashioned full-body cardio sweat sesh to attain this. Non-gym activities like running, jumping rope, and swimming can burn you tons of calories. If you're a gym type of girl, high intensity interval training (HIIT) workouts will shrink you. Try the beginner-friendly workout below that requires no equipment, yet melts the F word all over your body:
3. Tone and get strong.
Now that you know how to shed the layer of fat from your belly, toning exercises like crunches and V-ups will define your abdomen and obliques. Alternate toning bodyweight or free weight workouts (don't forget your arms, legs, back, and butt, okay?) with cardio exercises mentioned above regularly for at least 12 weeks, so you'll be fit, strong, and puson-free. Here's an ab workout you can try at home:
4. Rest and relax.
You read that right. You need to take a breather to make your puson disappear. Make sure to have recovery days every other day if you're starting, or every three days if you're used to exercising already to give way for your muscles to heal and form cuts. Also, staying stress-free reduces the cortisol levels in your body, which then aids to keep your waist-to-hip ratio lower. If you feel stressed, count to ten and take deep breaths to calm your mind. You can also try yoga and other meditation exercises.
This story originally appeared on Femalenetwork.com.
* Minor edits have been made by the Cosmo.ph editors.