62% of women say that the body part that they are most self-conscious about is their tummy. Figures are similar amongst men. A flat tummy can however not be achieved by just exercising. Having great nutritional health makes an even greater contribution, along with exercising. Below I have put together my top 10 tips for achieving a flat tummy.
(disclaimers I am not a nutritionist nor am I a professional. These tips have worked for me and might not work for everyone.)
1) Portion control
This is probably the most important tip! Eating 5-6 small meals throughout the day is a better way to lose tummy fat than eating 2 or 3 big meals. This is because your body gets used to eating smaller portions and it also speeds up your metabolism. This will cause your actual stomach size to shrink and therefore leave you less bloated.
2) Reduce your intake of junk food
Junk food, such as chocolate, pizza or crisps, are high in sugar, salt, fat and any other bad piece of ‘junk’ you could think off. This leads to fat build-up mainly around the middle section of your body. Cutting out or reducing the amount of junk food you eat will prevent more fat from being concentrated around your belly.
3) Reduce your carb intake
Carbohydrates, especially white bread, white pasta, potatoes and white rice, leave you feeling bloated as these foods take a long time to burn. Instead, eat more grains and wheats such as whole-wheat past and brown rice, as your body burns them quickly. This way, you will look and feel less bloated.
4) Drink green tea
I cannot stress enough how much Green tea works! To see the benefits of green tea see this post —-> http://bestbodybybry.com/2014/10/achieve-your-best-body-with-the-magic-of-green-tea/
5) Eat fat-burning foods and superfoods
The best foods to burn fat are tomatoes, oats, quinoa, grapefruit, hot peppers, spinach, and many more! Add these to your diet throughout the day!
6) Stop eating 2-3 hours before bed time
Eating right before you sleep should be avoided at all costs. When you sleep having just eaten, your body does not digest your food properly. This therefore leads to indigestion and a bloated feeling when you wake up. I therefore recommend that you stop eating 2-3 hours before bed so that your body has time to digest your food. Plus when you wake up, your stomach would feel and look considerably flat!
7) Drink a lot of water
Drinking a minimum of 2 litres of water throughout the day is a good way to suppress hunger. It also aids the burning of fat. Therefore this is highly essential.
8) Eat a lot of protein
High-protein foods that are low in fat aid the burning of fats. Eating proteins such as quinoa, fish, lean cuts of beef and pork, chicken (without the skin), and beans will help you burn fat and prevent bloating.
9) Reduce you alcohol intake
Alcohol is one of the biggest causes of fat build up, especially around the stomach. This is because it is extremely high in calories and sugar. If you had to drink alcohol, I would NOT recommend beer, cider or cocktails as they are very high in calories and sugar. Also, alcohol increases you appetite, which is why many of us (yes I’m guilty of it sometimes) go to the local chicken or pizza shop after a night out. I would recommend sticking to the recommended weekly intake of alcohol which is 3-4 units for men and 2-3 units for women.
I hope you found these tips useful! Look at my ‘Crop Top Abs’ post for ab exercises! http://bestbodybybry.com/2014/10/crop-top-abs/