Get flat abs:Diets and Regular Workouts.

How to get flat abs?

Aside from aesthetics, belly fat is among the most dangerous types of fat. It is a significant indicator of disease, and getting rid of it takes more than a few sit-ups every morning. Weight gain around your middle is a sign that your levels of cortisol (your stress hormone) are too high and that deadly inflammation is infecting your body. Changing your way of lifestyle surely gonna bring changes in your appearance and your whole look which you certainly gonna love. Changing a few simple habits can reduce the weight around your waistline, making you your very best from the inside out. Here are some tips and ideas that you should keep in mind while you get prepare to get flat abs.

You can do crunches all day long, but you will never see that six-pack if it is buried under layers of fat. To achieve a truly flat stomach, work in some cardiovascular exercise between sit-ups, crunches, planks and other abdominal exercises. Try jumping rope, running on a treadmill or even do jumping jacks for 30 seconds to one minute between each set. You will shed fat while building a solid core. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include one to two days of rest each week.

Take up dancing, running, Tae-Bo, swimming, cycling and walking at a good pace—anything that brings your heart rate up.

Include plyometrics: Plyometrics are exercises that require "explosive power." They combine cardio with strength training. Some great plyometric exercises you can do at home include:

• Modified jumping jacks. Start standing, then jump up with hands and feet spread apart, creating an "X" in the air with your body, then land back in standing. Repeat as many times as you can.
• Squat-thrust push-ups. Start in push-up position, do one push-up, then push off with your feet and pull your knees up to your chest so your feet land between your hands(still on the ground in push-up position), then jump as high as you can, arms over head. Squat back down with your hands on the floor, then jump back to push-up position again. Do as many as you can do well with good form.

Skipping meals is an easy way to earn a round waistline. When you skip meals, your body responds by raising cortisol levels, increasing cravings and storing fat, especially in the abdomen. Consuming small meals and snacks throughout the day can pacify cravings and rev up your metabolism to prevent fat storage.

Don't eat anything for about two hours before you sleep. Your body slows down when you sleep so you can't digest food properly.

Eat lots of lean protein. Beans, nuts, and lean meat are rather good for you as long as you do not eat the fat!

Eat whole grains. Look for labels that say "100% whole grain" or "100% whole wheat" and not just "wheat flour." Whole grains keep you fuller longer, which can help with weight loss and getting a flatter tummy.

Eat low-fat dairy products. Switch out your high-fat dairy for low-fat options, which are rich in protein and vitamin B6.

Drink water. You should replace all your regular beverages with water, especially soda and sugared drinks. Water will make it easier to lose weight. Consider flavored water as an alternative if you must.

·  Drinking lemon water is said to be a natural way of speeding up your metabolism as well. Try squeezing a lemon wedge into a glass of cold water for a refreshing, healthy drink.

·  Your urine should be a light yellow or clear color; dark yellow with an odor could be a sign that you are dehydrated.

Skip the sweets. Sugar is the mortal enemy of a flat tummy. Sugar causes unnecessary spikes, crashes of your blood sugar levels and, when consumed in excess, gets stored as fat. If you crave sweets, keep fruits like blueberries, raspberries and strawberries accessible to pacify your sweet tooth.

Vitamin C, found in abundance in citrus fruits, broccoli, kale and bell peppers, can aid in keeping cortisol levels under control. Plus, vitamin C is essential in the production of carnitine, which the body uses to convert fat into energy

Sodium causes your body to retain water, which causes you to look bloated—especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options.

Sleep. Statistically, when people get busy, sleep moves down on the list of priorities. However, sleep is so important to weight management and optimal health that you can’t afford to skimp on it. Multiple studies have proven that too little or poor quality sleep leads to weight gain, junk food cravings and increased risk of heart disease and diabetes. Getting more sleep is an easy way to keep your body trim and healthy.

Relax. Cortisol is the stress hormone. When you’re stressed, levels of cortisol rise. In cases of chronic stress, like tight deadlines at work, financial crises, injury or illness, your cortisol levels can reach extremes or impair the function of your adrenal system all together. This can lead to weight gain or the inability to lose weight, decreased immunity and increased levels of inflammation. Making time to relax and meditate each day – even for only five minutes – can help you keep cortisol levels balanced.