Flat Stomach Diet Plan
In this section, a 15-day meal plan has been curated for a slimmer waist. It is simply a 5-day meal plan that can be repeated in three cycles.
It is also very important to integrate your diet with exercise and the other way around. If any food discomforts you, stop it immediately. You will also be taking green tea along with your diet. Green tea protects against obesity due to the catechin compound in it. And the presence of caffeine increases your metabolism. Without further adieu, lets delve into the diet plan.
Key Points in Getting a Flat Stomach
- Always take dinner before eight 8 pm. No meal should exceed this time, fruits included.
- The minimum water you drink daily should be at least 2 liters. The maximum should also be 4 liters.
- Everything you do should be moderate. This includes your exercises.
- The minimum time for exercise should be at least 30 minutes daily. This should also be for a period of 7days.
- Always plan your meals in advance.
Swap Breadcrumbs For Nuts
No matter how little oil they absorb, bread crumbs are always empty calories, but breading on meat and fish doesn’t need to be a total nutritional zero. Nuts make a perfect crunchy breading for chicken and fish fillets, coating them in a crunchy sheath rich in fiber and healthy fat. Almonds, pecans, and pine nuts make for the best coasting. Simply drop them in a food processor and blend until finely chopped.
Jot Down Your Thoughts
A study revealed that when women who were unhappy with their weight completed a one-time, 15-minute writing exercise about an important personal issue, they went on to lose at least three pounds over a three-month period. On the other hand, their counterparts who wrote about an unimportant topic gained three pounds, according to Cheryl Forberg, RD, author of A Small Guide to Losing.
“Researchers believe that reflecting on values can serve as a buffer to the stress and uncertainty that leads to emotional eating and help in maintaining self-control in difficult situations,” she explains. To reap the benefits at home, Forberg suggests pulling out a journal, setting the timer and free-flowing about what’s important to you. “Write as though no one else will read it. Come clean with what’s bugging you. It may surprise and enlighten you,” adds Forberg. For more weight loss hacks, check out these quick ways to lose weight.
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Eat Several Small Meals
To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.
Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:
- Apple with peanut butter
Exercises To Get A Flat Stomach Fast Naturally
To lose weight naturally fast, try trekking around your neighbourhood at least once a week. You can start increasing your trekking distance the more fit you get and get in your friends to make it more fun.
Ive personally done a daily routine of about 1200 meters for 3 months and found my blood sugar drastically reduced while staying fit.
Do house chores
Taking your house chores seriously can help you burn calories and belly fat faster than you ever imagined. So, you need to put in some time to take off the cobwebs, wipe the cupboard and do the dishes.
Do aerobic exercises
To burn some belly fat and keep fit, you can start some cardio during your leisure time and go at your own pace.Join a cycling team, or take dance classes, swim for fun or jog around your neighborhood. Make sure to keep it cool and fun each time.
Do resistance exercises to get a flat stomach
Resistance training is one of the major key to get a flat stomach. A study titled Systematic Review of Core Muscle Activity During Physical Fitness Exercises compared every abdominal contraption that has ever existed and it was discovered that the Squat and Dead lift were the best type of exercise to get a flat stomach
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Exercising To Flatten Your Stomach
Identify The Root Of Your Emotional Eating
If you’re the type of person that drowns your sorrows in a pint of ice cream, you might be what experts refer to as an “emotional eater”and it’s likely the primary reason you have trouble staying trim. To lose weight, you need to first learn the difference between emotional hunger, which comes on suddenly, and physical hunger, which comes on gradually and is often accompanied by physical cues like a growling stomach, explains Forberg. The best way to overcome the urge to eat? Realize that although a bad feeling will eventually go away, the calories you consumed while you were feeling down, won’t. And the next time you’re feeling emotional, don’t try to mask your emotions or distract yourself. Experts say that truly experiencing your emotions will teach you that it’s possible to tolerate them head-on. Once you’ve done this exercise, it’s time to find a new, healthy coping strategy. Hitting the gym or calling a friend to vent are both solid options.
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Lazy Ways To Flatten Your Belly
Who doesnt want a flat belly, stat?
Yet hours of crunches, cardio, and superstrict dieting arent realisticor a whole lot of funfor many of us. Luckily, it is possible to flatten your belly and look slimmer almost immediately.
Your stomach is the one part of your body that reacts quickly to dietary changesgood and bad. If you want to look thinner fast, avoid gassy veggies, chewing gum, salt, carbonated beverages, and any foods with sugar alcohols, says Erin Palinski, registered dietitian and certified personal trainer.
These foods will lead to water retention and bloating, she explains. If you normally eat three larger meals a day, Palinski recommends cutting those portions in half and eating smaller meals every two to three hours. Want more instant fixes for a flatter belly?
Here are 8 ways you can feel trimmer and slimmer in your bellyin some cases, nearly overnight.
1. Stand up straight Standing up taller can make you look 5 pounds slimmer, says Deborah L. Mullen, a certified strength and conditioning specialist in San Luis Obispo, Calif.
How can you make it a habit? Try Pilates. According to a 6-month pilot study of 18 chronic back pain sufferers, Pilates is one of the best ways to improve posture and strengthen your ab and back muscles.
Jessica Cassity, Preventions senior fitness editor and a certified Pilates instructor, suggests two moves you can actually do while youre still in bed that will set you straight for the day:
Go For A Green Banana
Next time you buzz up a smoothie, grab a greenish banana from your bunch and toss in a chunk. Prior to ripening, the fruits are rich in resistant starch, a hard-to-get form of fiber that digests slowly for prolonged feelings of fullness and more efficient fat oxidation. No worries if you prefer their older yellow-peel cousins, though: All bananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat.
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Avoid Salt And Sneaky High
Salt causes gastrointestinal discomfort and excessive bloating to the midsection. “Sodium… attracts and retains water, giving you a puffy appearance,” says Lakatos.
Belly Buster: Stay away from prepackaged meats and processed foods with large amounts of seasoning. These are subtle sources of high sodium that can lead to a tubby tummy.
Achieving a flatter stomach is going to take some work, but the health benefits are totally worth it. Plus, showing off in a new bathing suit won’t be so bad either.
Create A Calorie Deficit
“The way to achieve fat loss is very straightforward: you reduce the amount of calories you consume and you increase the amount of calories you burn, and this will create weight loss over time,” says Jillian Michaels, celebrity trainer and creator of The Fitness App. “That said, those two habits, while simple, are not easy for most.”
How many calories you should eat is highly individual, but being mindful of your calorie intake is key. “Don’t eat more than your body burns in a day,” Michaels says.
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Try The Ball Exchange Exercise
The ball exchange exercise is great for getting a flat belly.
What you do is lay flat on your back with your arms above your head and your legs straight out. Take a stability ball and put it above your head in your hands. Bring the ball up above your chest, while at the same time bringing your legs up to meet the ball.
Then transfer the ball between your ankles. Once the ball is stable between your ankles, bring it down to the floor with your legs, and put your arms back above your head.
Repeat this around 10 times, 3 times a week for best results. If you dont have a ball, or if you dont like doing this exercise, you can replace it with a different exercise that works out your stomach similar to the example above.
Fuel Up According To Your Goals
If youre trying to lose body fat as part of your journey to get a flat stomach, then keeping an eye on all your macronutrients is a great way to make sure youre fuelling your body and goals to the best of your ability.
Simply speaking, counting and calculating your macros is the process of figuring out how much food your body needs every day to lose, maintain or gain weight. When tweaked to your goal it can be a balanced way to enjoy all foods without cutting anything out.
Gaining an understanding of your nutrition includes understanding your caloric intake vs. your energy output, says Corinne Naomi, FIIT program manager and trainer. Its also crucial to have an understanding of your macronutrient ratio getting a healthy balance of carbs, fats and protein is key.
To work out how much your body needs of each, use our wonderfully easy macro calculator below.
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Eat More Mufas & Protein
MUFAs stands for Monounsaturated Fatty Acids and is a central part of the Mediterranean diet. Many studies have linked healthy MUFAs to reduced belly fat.
Although many experts recommend eating MUFAs in moderation because they are high in calories, include natural fat-rich foods in your diet to lose belly fat fast.
Recommended Types of Fat Foods:
- Extra virgin olive oil
- Nut butter
A lot of things count, the ketogenic diet makes up to 70% around fats offering lots of fulfilling dietary fats like butter, cream, lard, bacon, cocoa butter. Just completely exclude unhealthy trans fats from your diet.
Remember, when in doubt, eat products rich in lean protein: red meat, omega-rich fish, tofu, and eggs, or take some dark chocolate. Approved!
Cook Bacon The Right Way
Yes, bacon. Most people cook bacon in an overcrowded pan, which yields inconsistent results. Make life easier by using the oven instead. Lay bacon out in a baking dish at least 2″ deep and bake in a 400°F oven for 10 to 12 minutes, until the meat just begins to brown and crisp around the edges . Not only will the bacon be perfect every time, but the fat will also render out more thoroughly this way, meaning your bacon doesn’t just taste betterit is better.
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Power Up With Peppadew
These tiny cherry-red peppers from South Africa pack an incredible one-two punch of sweet and heat, which makes them a wonderful addition to pizza, salads, pasta, and sandwiches. Or make a portable snack by stuffing them with pieces of fresh mozzarella or goat cheese. They’re available by the jar in supermarkets like Whole Foods, and often found sold by the pound in supermarket salad and olive bars. And while you’re at it, uncover more of the 28 Weight Loss Superfoods You’re Not Eating!
Best Stomach Exercises For A Flat Tummy At Home
If youve always wished for a flat stomach, youre definitely not alone! Its a common reason for taking up yoga, running, or any form of exercise.
While you might just want to look fit, remember that a healthy waistline is also important for great health. Having a flatter belly can actually lower your risk for cardiovascular disease and other chronic conditions.1 While we all look for easy exercises to banish that tummy, we dont necessarily need to hit the gym to make it happen. Try these convenient belly-blasting exercises in the comfort of your own home.
- Reps: 15
- Sets: 3
This classic workout is done on the floor. If you feel uncomfortable, use a towel or yoga mat to protect your back.
To start one crunch, cross your hands on your chest. Bend your knees and keep your feet flat on the floor. Use your stomach muscles to lift your shoulders up, making sure your lower back is still touching the floor. Try to keep your eyes on the ceiling. Dont look forward, as this can cause neck strain. Ease back down the floor to finish one crunch.
- Reps: 15
- Sets: 3
Start in the same position as the normal crunch. Place your hands behind your neck. Using your stomach, twist your body so that your right shoulder moves toward your left knee. This knee should also be lifted up during this move. Repeat in the opposite direction lifting the left shoulder and right knee to complete a rep.
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A Single Leg Stretch For 6 Pack Stomach
Nutrition works well when it is only a matter of getting rid of the extra belly fat.
For body builders who want to boost abs and a six-pack stomach, exercises are an undeniable option.
There is a wide array of workouts that people can follow in this regard.
Single leg stretch is very simple amongst them. The performer doesnt necessarily need to be a gym nerd for following this.
How to Do Single Leg Stretch
- Lie on the body with face up.
- Lift your head and shoulders off the ground.
- Move right leg towards the body. In a way that you touch the right ankle.
- Stretch out a left leg at the angle of 45 degrees.
- Switch sides and do 8 to 10 reps of three sets.
Eating To Flatten Your Stomach
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Take An Epsom Salt Bath
Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.
Walk For 30 Minutes A Day
On top of other exercises, adding a 30-minute walk each day can help a person burn more calories, reduce stress, and sneak in extra movement.
Taking 30 minutes to walk at lunchtime can help reduce stubborn fat, and it can also help a person feel more productive in the afternoon.
A 30-minute walk after dinner can aid digestion and stop someone from spending this time being sedentary in front of the television.
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Our Absolute Top 10 Foods For Flatter Stomachs
Theres a lot of buzz at the moment around research into foods that can help you eat your way to a flatter stomach.
Its a tempting proposition when it comes to menu choices, but are the promises of these smart foods too good to be true?
The bottom line is that loosing fat from your tummy area and getting a flatter stomach takes a multi-pronged approach.
Youll need an active lifestyle and the right exercise programme to burn calories, strengthen your core and strengthen your abdominal muscles.
And youll need the right nutritional approach. That means a healthy diet that includes a range of beneficial foods. It also means doing your best to avoid some foods you already know will make the battle for a flatter stomach a tougher one!