16 Ways to Get a Flat Stomach With Diet or Exercise

16 Ways to Get a Flat Stomach With Diet or Exercise

A few small changes really can slim your midsection, but not because foods can “burn” belly fat. “I hate to bust the bubble on this one, but flat belly foods aren’t exactly a thing — especially when it comes to the idea that you can ‘spot train’ certain areas of your body through the foods you eat,” says Jaclyn London, M.S., R.D., C.D.N, Nutrition Director at the Good Housekeeping Institute.

flat stomach

That said, some easy tweaks can reduce bloating and set you up for healthier habits both now and in the long term, without resorting to crazy (and dangerous) dieting techniques.

“Consider adding sources of potassium, calcium, and magnesium to your diet, and cutting back on sneaky sources of sodium,” London says. “The easiest place to start: Make your daily snacks veggie- and fruit-based, like an apple with nut butter; crudites with hummus and , berries with yogurt, or swap a sweet potato or leftover roasted squash for bread in a sandwich. This naturally ups the mineral content and provides extra fiber for fewer grams of sodium overall.”

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For short-term debating, she advises going easy on the veggies (like kale and broccoli), legumes, and leafy greens. Even though they’re extremely a nutritious choice most of the time, these fiber-rich foods can lead to some gas pain depending on how hydrated you are and how much fiber you usually eat. But if your goal is to lose weight overall, eating more real, wholesome foods and getting active is always a smart way to go. In the meantime, try these easy, science-backed changes for a flatter belly:

Getting under the covers a little sooner doesn’t just help you avoid late-night snacking. Missing out on a full night’s rest slows down your body’s metabolism, so if you want to rev up your calorie burn, plan on getting at least seven hours of shuteye.

Another metabolism-boosting tip: Eat every three to four hours, and that should include making time for breakfast. Research shows that people who miss a morning meal experience a surge in a hunger-related hormone later in the day. Regular snacks (which should include fiber-filled complex carbs and protein!) will keep you feeling full and your body burning  at a steady rate

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Straighten up and your figure look better right away, advises The Biggest Loser trainer Kim Lyons. “When your posture is good, you’re automatically engaging and toning your stomach muscles,” she says. If you need to remind yourself to stand tall, a few strategically placed sticky notes should do the trick.

Pour low-fat milk on your morning cereal and you may have a belly-busting win. Diets high in calcium-containing foods have been linked with healthier body weight. Plus, the minerals found in dairy products — calcium, potassium, and magnesium — can help to counterbalance bloat-inducing sodium.

are ‘good’ bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach,” explains nutritionist Johnny Borden, Ph. D., author of The Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Borden suggests eating a daily serving of a -rich food like yogurt, sauerkraut, or buttermilk.

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They’re the non-living compounds that promote the growth of this beneficial bacteria. “Veggies, fruit, nuts, beans, seeds, and 100% whole grains will give your body’s the fuel they need to survive and thrive,” London says

Because chewing forces you to swallow more puff-producing air, it can also keep you from squeezing into your skinny jeans, explain researchers at the American College of Gastroenterology. If you need to freshen your breath, you’re better off sucking on a mint.

16 Ways to Get a Flat Stomach With Diet or Exercise

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