The Flat Belly Diet

We all know how annoying it is when you suddenly realise you’re starting to have a bump and you’re not pregnant. It always starts from a very tiny bump and over weeks, it starts to show. You then have to buy bigger clothes just to accommodate your bulging tummy. We try to make excuses for it like ‘I’ve been eating late recently so it’d go down with time’, ‘I’ve had kids. I don’t expect a flat tummy’, or ‘No one’s complaining.’ Whatever your excuse, you know within your heart of hearts that you’d be better off with a flat tummy.

The advantages are numerous

  • Your clothes will fit perfectly
  • You’d feel better in your own skin (confidence booster)
  • It makes you feel young

So, I’ve put together these tips, which will help you flatten that belly of yours.

Eat every three hours

You might think passing on lunch will save calories and trim your middle, but you’re actually trending toward the opposite. Going long periods of time without eating can send your body into starvation mode, meaning it starts storing everything you’ve already eaten as fat since it doesn’t know when you’re going to feed it again. And guess where that chub piles on first? Yup. Your midsection. Experts say having a small meal or snack every three hours will keep your body fueled and in prime calorie-torching mode all day.

Make Fibre & Greens your BFF

Research has shown that foods rich in soluble fibre (beans, fruits, vegetables, etc) help burn belly fat. Get at least 25 grams of fibre a day. Increase this gradually else you’d build up a lot of gas in your belly. Not only are vegetables like kale, lettuce and broccoli practically calorie-free, they’re also full of vitamins and are super-filling. Munching on these at lunchtime or for snack will make you less likely to eat something naughty and pudge-inducing later on.

Green Tea

Green tea is amazing, I can testify to that. Research has also shown that there is a direct link between consuming green tea and smaller waistlines. Green tea contains compounds called catechins that boost energy expenditure, increase the release of fat from fat cells especially in the abdomen and speed up the burning of fat by the liver, particularly after meals.

I have tried this several times and it works. Green tea quickens the digestion process, it seems to push food down. But be careful though, make sure you time yourself properly because as expected, you’d be visiting the toilet a lot more. If you have concerns about caffeine, you can get decaf green tea.

Drink plenty of water

We get that the last thing you want to do when you’re feeling puffy is to chug water, but experts say that it’s critical to regulating your metabolic rate (and consequently, your body’s fat-burning mechanisms). Drinking your recommended eight glasses of H2O daily will help your body run more efficiently, making your workouts and healthy eating efforts way more effective. Plus, the more water you drink, the more excess you’ll flush out, so you wind up actually de-bloating as a result. Win-win.

Exercise in Bursts

Awesome news: Turns out that marathoning for an hour on the treadmill isn’t only boring as hell, but it doesn’t even really give you that great of a workout. Experts say that if you’re trying flatten your abs, one of the most effective methods is actually interval training, which means incorporating short bursts of high-intensity burnouts into whatever you’re doing, whether that’s running, squats, whatever. And bonus—it’ll keep you burning calories for up to 16 hours post-exercise. Um, we’ll take it.

Don’t binge drink

There’s nothing wrong with hitting up happy hour. But when you start to drink in excess, you’ll wind up packing on weight in your midsection since alcohol is digested as a sugar, and sugar ultimately turns into fat. Think of a bottle of wine as a stack of cookies—both convert into your body the same way, so you should moderate your intake accordingly. This applies to men as well.
Avoid eating late

You know not to crush half a pizza before jumping in bed…but even munching on something healthy-ish at night can throw off your calorie-burning momentum. Ideally, while you’re sleeping you want your body to burn off your current fat as opposed to whatever you ate as a midnight snack. Make sure to fill up at dinner every night, and then banish yourself from the kitchen at least two hours before bed.

Don’t stress

One of the top belly-fat-building offenders is stress—and not just because that bad day at work can make you feel like demolishing a pint of Cherry Garcia. When your body senses that you’re overwhelmed, it automatically starts producing cortisol—a hormone has been proven to disturb your body chemistry and stimulate extra fat-storage. When you’re feeling worked up, close your eyes and take long, deep breaths for about five minutes. You’ll immediately start to feel more relaxed, which should calm those hormones down and nix that belly sabotage.

 Get enough sleep

Adults require anywhere from six to eight hours of sleep every night. If you’re always staying up late and aren’t meeting that minimum, you’ll throw off your natural rhythm, which can cause your body to start overproducing hormones (including cortisol). By getting the right amount of sleep every night, your body and metabolism will stay regulated—keeping you and your tummy in shape.




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