Ladies, loosing tummy fat is a bother! With the Easter holiday upon us, who wouldn’t like some ideas that are easy to do with minimal efforts?
Luckily, several strategies have been shown to be especially effective at reducing your waist size.
If you dream about having a flat stomach, this article may be just what you need.
Here are 7 science-backed methods to help you reach your goal of a flat stomach.
1. Track Your Food Intake:
When you’re trying to lose weight, it can be helpful to track your food intake. There are several ways to do this, but the most popular and effective ones in our opinion are counting your calories intake and keeping a food diary. You don’t have to do this all the time though, perhaps start by tracking your intake for a few days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.
Also, eat as close to zero grams of sugar as possible. This will keep insulin levels low and keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man traveling around your waistline, gobbling up fat to be used as energy. That is glucagon!
The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon.
Studies generally agree that people who track their food intake are more likely to reach their weight loss goals. There are websites and apps that assists you to easily track your calorie intake per day or weekly.
2. Eat Eggs:
Eggs are very nutiritious, healthy, high in protein and have a few unique weight loss properties.They contain about 77 calories.
Studies have shown that eating eggs for breakfast as part of a calorie-restricted diet may cause up to 65% greater weight loss over eight weeks, compared to other types of breakfast foods.
An egg breakfast has also been shown to significantly reduce calorie intake for the next 24 hours, completely unintentionally and without effort. In essence, eggs have well-established weight loss properties and may be more effective at reducing waist circumference than other foods when matched for calories.
3. Get Enough Sleep:
Getting a good and sufficient amount of good sleep is very important for weight loss. Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain! We knew adequate sleep was important for the body but who knew that it also affected weight?
In women, short sleep duration is consistently linked to increased waist size, compared to those who get a good night’s sleep!
Similarly, sleep-deprived people are up to 55% more likely to become obese but luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects. So good sleep does do more than give you good skin, less bags under your eyes and a lot more energy during the day!
4. Avoid Liquid Calories:
Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories.It is also very easy to drink large quantities at a time, resulting in an abundance of empty calories.
The thing with liquid calories is that your brain doesn’t register them like it registers solid calories. Therefore, you’ll end up consuming these calories on top of everything else that you eat or drink.
One study showed that each daily serving of a sugar-sweetened beverage increased the risk of obesity by a whopping 60% in children! These drinks are also generally loaded with fructose, which has been linked directly to belly fat gain. Need we say more?
5. Eat Whole, Single-Ingredient Foods:
The single best dietary advice you can give someone is to base their diet around eating more whole, single-ingredient foods.Whole foods are loaded with nutrients, fiber, water, vitamins and minerals.This makes it very difficult to overconsume these foods, some of which even have their own benefits for preventing weight gain.
Try to eat plenty of whole grains, nuts, legumes, fruits, vegetables, dairy, fish and unprocessed meat.
”Eating portion-controlled meals as whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat and making most of the fats you eat MUFAs reduces ab flab, research says.” —Keri Glassman, RD, author of The O2 Diet and The Snack Factor Diet.
For your fibers, eat soluble fibers. Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract.This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full. Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food, so by eating soluble fiber, you are less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases.
Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries.
6. Drink Water:
There are at least three ways in which water may help you achieve a flat stomach.
First, it may help with weight loss by temporarily increasing your metabolic rate. In fact, drinking water may increase your total energy expenditure by up to 100 calories per day.
Second, drinking water before meals can make you feel fuller, so you’ll ultimately eat fewer calories.
Third, it may help relieve constipation and reduce belly bloating.Being dehydrated causes the body to hoard water which can lead you to carry up to four excess pounds around your midsection. Try for at least six eight-ounce glasses of water or other fluids daily.
Drinking a large glass of water before each meal may help you achieve your goal- increasing your metabolic rate,feeling fuller and relieving constipation, all of which may help you achieve your goal of a flatter stomach.
7. Straighten Up Your Lifestyle:
…Starting with a good laugh. Every time you laugh it strengthens your abs. Start busting a gust and tone your abs! Also,practicing that perfect posture is good for your abs too. Always remind yourself to sit or stand tall, that way you’re toning your muscles all the time.
One more thing to note, stay off gum. Gum forces you to take in air taking it into your tummy, so stick to sucking on a mint if it’s about fthe breadth…
Finally, find the time to spend 5 minutes a day, three times a week doing abs exercises.There will be results.
These genius tips will help you shed inches and pounds, banish the bloat, and feel even more gorgeous. Hello, skinny jeans!
Research: Jorge Cruise, author of The Belly Fat Cure
—Myatt Murphy, author of The Body You Want in the Time You Have
—Kristin McGee, Pilates expert