SHAVE OFF A FEW CALORIES
When you reduce your daily caloric intake by 250 to 500 calories per day it can be an imperceptible change that won’t make you feel deprived, but will lead you towards healthy sustainable weight loss. Often times this can be as simple as omitting a few sodas or a single specialty coffeehouse drink. Saying no to a few extra bites will help you reduce overall calorie intake, but not restrict to the point of deprivation. This will help you safely lose the weight you want long term.
STOP EATING A FEW HOURS BEFORE BED
I know for myself, indulging after dinner can be one of my most mindless snacking times. Eating too close to bedtime may not have you reaching for the healthiest of snacks either. Stuffing yourself before bed can lead to poor sleep, waking up feeling heavy, lethargic, bloated, and generally not well. If this is a trigger time for you as well, try having a small after dinner snack of herbal tea and fresh fruit. Peppermint tea is a great option as it soothes the intestines, relieves abdominal pain, and reduces bloating. Try fresh pineapple as it contains bromelian which helps speed up digestion, and reduce bloating and constipation. If you are able to implement this tip you will probably sleep better, feel lighter, and more energized the next day. I love this tip because you can literally see results over night!
EAT MORE FIBER RICH PLANT FOODS
Eating a diet high in fiber has so many benefits for our bodies. It helps you stay full longer, thus helping you not overeat. It aids in healthy elimination, which makes the tummy flat. Eating a high fiber diet, you are less likely to accumulate fat around your organs, which reduces the risk of several diseases. Adding soluble fiber foods like oats, flaxseed, avocados, legumes, brussel sprouts, and berries can greatly aid in raising your daily fiber intake. Eating more plant based foods daily will whittle the midsection in no time.
GET IN REGULAR EXERCISE
Getting in 20 to 40 minutes of cardio or strength training 3 to 5 times per week will greatly aid and speed up the process of getting a flat stomach. Even a simple brisk walk added to your daily routine will help you reduce overall body fat, not to mention lower stress levels and calm your mind. Adding in strength training, anything from lifting weights to pilates, you will begin to sculpt your muscles and train your core to see an overall tightening in the muscles and leaning out of the midsection.
SKIP OUT ON THE ALCOHOL
The term “Beer Belly” holds truth, doesn’t it? Studies have shown that heavy alcohol consumption contributes to weight gain ESPECIALLY in the midsection. Ounce for ounce beer contains a similar amount of calories as a sugary soft drink and red wine contains twice that amount. It’s worth mentioning that alcohol lowers inhibitions (as we all know) and can lead to not making the healthiest of eating choices once tipsy. So if you are serious about a flat tummy, you should aim to greatly reduce or completely cut out alcoholic drinks. If alcohol is a big part of your social calendar, try meeting up with friends for a hike or walk along the beach to catch up, have quality conversation, and get the added benefit of squeezing in some exercise.
A flat tummy will take a bit of work, but it is a totally attainable goal. Adding in these few tips will help you get there without totally altering your life. Let me know what your favorite flat tummy tips are!