10 Effective Tips for a Flat Belly
As women we’re always chasing that ever elusive flat belly. Even if we had it when we were younger, it seems as we age a flat belly moves further beyond our reach. If you still have a flat belly (kudos to you!), as we get older it feels like it’s harder to maintain. And after having kids, a flat belly feels nearly impossible. With these 10 Effective Tips For A Flat Belly, I hope to help you start believing you can have it again.
Besides the aesthetic negatives of a fat midsection, healthwise excess belly fat can increase your risk for heart disease, high blood pressure, and diabetes. You don’t want that. Follow these 10 Effective Tips For A Flat Belly and you’ll be heading in the right direction for a healthier lifestyle.
1. Drink Enough Water
Ideally you want to drink at least half your body weight in ounces of water. For a 130 pound female, that equates to 65 ounces of water. Spread it out throughout the day. As soon as you wake up, start your day with 8 ounces of water. Before each meal, drink another 8 ounces of water. Every hour, drink another 3-4 ounces of water. In the beginning you may feel like you’re running to the bathroom every time you take a sip, but that will go away.
2. Avoid Foods That Bloat
Skip the carbonated drinks that fill your body with gas, fried foods that make you feel heavy and bloated, and fatty or salty foods which can lead to water retention.
Limit alcohol for just those special occasions (no, the bachelor chosing the girl you thought was best for him does not count as a special occasion) and even then, keep it to one or two glasses spaced out with a full glass of water in between each alcoholic beverage.
Don’t forget to pin this to your favorite Pinterest board for later.
3. Eat Foods That Fight Bloat
Did you know pineapple and papaya contain enzymes that help with digestion and help minimize bloat And blueberries may help melt away belly fat? How about the active cultures in yogurt? Did you know they increase the good bacteria in your gut which can help you digest food better thus leading to a flatter belly? Well, now you do.
And look at all these anti bloat food options you can choose from! Almonds, apples, avocados, blueberries, bananas, broccoli, cabbage, carrots, cauliflower, celery, chia seed, citrus, cranberries, flaxseed, garlic, ginger, grapefruit, herbal tea, melons, parsley, peaches, spinach, strawberries, and walnuts. Wow!Follow these 10 Effective Tips For A Flat Belly and you'll be heading in the right direction for a healthier lifestyle.Click To Tweet
4. Watch The Sugar
Try to reduce your sugar intake as much as possible by making it a habit to read labels before you buy. This means steering clear of refined sugars as well as fake sugar, artificial sweeteners, and sugar substitutes. And for the love of god, stay way from high-fructose corn syrup. You’d be surprised how much of this grossness is in all sorts of food.
5. HIIT Your Workouts
Adding HIIT (High Intensity Interval Training) workouts will give you more benefits in less time. With HIIT you alternate between periods of high- and low-intensity. During the high-intensity portions, you go all out. You push yourself as hard as you can, to the point where you feel you need the low-intensity break. The low-intensity portions allow you enough time to recover and prepare for the next interval of high-intensity.
Studies show that HIIT workouts, whether they are strict cardio or a mix of cardio and weight-bearing exercise, is far more effective for losing fat than low-intensity steady-state (LISS) workouts. With HIIT workouts like Tabatas, your body continues to burn calories long after you’ve finished your workout.
Try this 20 Minute Core Crunch Workout.
Check out these workouts you can do at home or at the gym.
Related Article: Workouts
6. Load Up On MUFAs
Please pass the MUFA. MUFA stands for monounsaturated fats, found in olive oil, avocados, and nuts. Eating monounsaturated fats can help you feel fuller longer, help burn off belly fat, and help keep your appetite in check. Instead of reaching for the bag of Doritos, grab a small handful of almonds or a couple of tablespoons of almond better and eat it with an apple (remember the insoluble fiber we talked about?)
7. Enjoy Tea Time
Research shows that people who have a cup or two of green tea on a regular basis can lose up to 16 times more visceral fat (the stubborn stuff stored within the abdominal cavity that gives you that “beer belly”) than those who don’t. This is because green tea contains catechins, fat-burning antioxidants and polyphenol, a nutrient that can help increase the fat burning process.
Heard about Matcha? Try Matcha Green Tea Powder Organic ( Japanese Premium Culinary Grade ) – USDA & Vegan Certified. You can use it to make smoothies, lattes, and iced tea!
8. Start Meals with a Salad
This will help ensure you get the recommended 5 servings of fruits and vegetables per day. You’ll get the fiber you need to help you feel satiated longer and you’ll avoid constipation (talk about feeling bloated!)
Related Article: 10 Healthy and Easy 4th of July Recipes
Related Article: A Full Menu of Healthy Cinco de Mayo Recipes
9. Track Your Food Intake
Keeping a food diary is eye-opening, especially when you use an online food tracker or app. You think you’re good about eating well until you see it all written down and broken down into macronutrients. You may eat clean, but after food tracking you find you’re not getting enough protein. Or you think one slices of pizza isn’t too bad until you see how high in fat, carbs, and calories it is.
Try it for a week. See what your daily intake of macronutrients (protein, carbs, fats), fiber, and sugar is and make adjustments. Consuming fewer calories than your body needs, along with exercise, is important for fat loss and weight maintenance.
10. Sleep Like a Baby
30% of Americans sleep six hours or less a night. Don’t be one of them. A 16-year study of more than 65,000 women showed that women who slept five hours or less a night were 30% more likely to gain more weight than women who slept 7 hours or more. This is regardless of diet or exercise. So get more shut-eye if you want to lose the belly.
I’ve slept with ear plugs and an eye mask for-e-ver. They really do help me sleep better by blocking out light and dulling noises (snoring!) that can keep me from getting a good night’s sleep. I use a mask that leaves space around the eyes, so it doesn’t squish my eyeballs down. You don’t want a mask that drags on the delicate skin around your eyes and causes wrinkles