It can creep up on you--that extra bulge around your middle. But luckily, you don't have to live with it. The way to blast belly fat is to forget the concept of "crash dieting" and instead focus on making good food choices. Consuming foods that cleanse your system and eliminate bloating will help to flatten your tummy. The secret to dropping pounds is healthy eating. All you need is a little determination.
Get Slim
Start by adding more fiber to your food plan. Foods such as oats, whole grains and whole-wheat pasta are rich in fiber and support a healthy digestive system. Eat more fruits such as apples and berries. They are high in soluble fiber and antioxidants and will satisfy your sweet tooth. Another option is to consider taking a soluble-fiber supplement made of psyllium twice a day with meals to prevent bloating and constipation. Avoid refined sugars.
Learn to Create Healthy Combinations
Whip up your own creative meals. Mix zucchini, mushrooms or asparagus with pasta. Add berries, bananas or apples to your oatmeal. Avoid foods with a significant amount of fat. Stock up on frozen veggies, low-fat yogurts and skim milk. They are great sources of calcium, protein and iron. Also make it a point to include fish, such as salmon and tuna, which are abundant sources of omega-3 fatty acids, into your meal planning. Add some olive oil to your diet. Not only is it known to flatten your tummy, but it also lowers your cholesterol and helps your body digest food better.
Aim for Health Benefits
This could include green tea, known for its numerous health benefits. Green tea is also a diuretic. Drink more water; this is essential for good health. Switching to meals that are low in fat and high in protein is a good example. During meals, first eat the foods that have low calorie density, such as salads with fat-free dressings or steamed vegetables. Also try broth-based vegetable soups. They fill you up and leave little room for higher-calorie foods.
8 Foods That Flatten Your Stomach
When it comes to a flat stomach, adding the right foods into the diet can make a big difference in getting the results you desire.
Nuts
Rich in fiber and Vitamin E, nuts are a delicious and filling way to flatten your stomach. Their omega-3 content also makes them a heart healthy snack. Sunflower seeds, pumpkin seeds, walnuts and flaxseeds are all good choices.
Dark Chocolate
The health benefits of dark chocolate and cacao in general are no longer a secret. Compounds found in dark chocolate help protect the body against disease and premature aging. Dark chocolate is a useful food in reducing belly fat due to the concentration of monounsaturated fatty acids (MUFAs) which it contains. The higher the cacao concentration the chocolate has, the more antioxidants it contains.
Vegetables
Healthy amounts of fiber and nutrients can be attained by eating a variety of vegetables, which help to clean out the colon and flatten the stomach. Avocados are one of the best vegetables for a flat stomach. Other vegetables rich in fiber include tomatoes and artichokes.
Berries
Tart cherries are an excellent snack for flattening the stomach. Berries and grapes are as well. This is due to crucial ingredients which these dark fruits contain, known as anthocyanins. In addition to being rich in skin and heart healthy antioxidants, anthocyanins are also useful in burning abdominal fat. Their high fiber content further adds to their usefulness.
Dairy
Dairy foods such as milk, yogurt and cheese are useful in flattening the stomach. They all contain whey, a protein that supports lean body mass. Probiotics, found naturally in yogurt, add "good bacteria" to intestinal flora, which aids in digestion and reduces bloating.
Whole Grains
Choosing whole grains is a great way to reduce belly fat as they work by reducing inflammation in the body and while helping to stabilize blood sugar. Packed full of fiber, whole grains contain magnesium and chromium. The combination of these two nutrients is believed to combat cortisol, a naturally forming chemical that is known to cause weight gain around the middle of the body. Whole grain breads and cereals, barley and quinoa are great choices.
Green Tea
Green tea is a great beverage choice for getting a flat stomach. Compounds found naturally in green tea, known as catechins, increase the release of fat from cells in the abdomen, according to the Parenting website. In addition, green tea speeds up the burning of fat by the liver after meals, while also boosting expended energy.
Potassium-Rich Foods
Eat your bananas. Potassium brings water back into the cells, while sodium pushes water out and causes abdominal bloating. Orange juice, baked potatoes (with the skin) and spinach are all recommended for a flatter belly.
How to Flatten My Tummy Fast
A tight tummy is desirable to men and women alike. However, this is where the population tends to carry most of their extra weight. The beer belly, love handles and the spare tire don't have to be a part of your physical description anymore. Making a few changes to your diet, fitness and your lifestyle will help to tame your tummy bulge and see results fast.
Step 1
Eat mindfully. Choose foods that are low in calories and high in nutrients. Foods like whole grains, lean meats, fruits and vegetables will help you stay full longer and are good fuel for the body.
Step 2
Limit or eliminate your alcohol. Drinking alcohol contributes excess calories that provide your body with no nutrients and gets stored as fat because your body processes alcohol before fat, carbohydrates of protein.
Step 3
Ditch processed foods. Soduim amounts are high in processed foods and will cause your body to retain water weight possibly causing extra bloating.
Step 4
Move more. The more you move the more you will burn. Try doing aerobic exercise like running, hiking, biking or power walking five days a week for 30 minutes.
Step 5
Train your abdominals. Strength train your midsection with a variety of moves like the bicycle twist or plank in order to target all the muscles that make up your core.
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