No matter how much physical effort you put into burning the unnecessary belly fat – from running miles to breaking your personal plank records to spending hours in downward dog— no one’s going to see your flat belly if it continues to be masked by a layer of flab.
The good news, however, is that the secret to losing weight, toning up and flattening your belly lies in your kitchen.
So, if you’ve already been grinding the exercise portion of the equation, then you need to simply get your nutrition in order.
But before we head on to the good stuff, let’s draw some limelight on the basic midsection facts:
GET TO KNOW YOUR CORE
What lays the foundation stone for a great belly is a strong core which works wonders to stabilize your entire body. Your core comprises of the abdomen muscles, pelvis and lower back—supporting your body as you stand, walk and perform day to day activities.
In fact, a strong core could assist you in getting the most out of aworkout. According to Joel Freeman, the co-founder of CORE DE FORCE, “The most of our power and strength comes from the core.”
So, the more you work your whole body, the better it is for your belly.
1. PROTEIN PERKS
One of the most important components of a toning diet, Proteinreduces excess body fat by boosting calorie expenditure and promoting muscle gain.
According to a study published in ‘Nutrition and Metabolism’:
“Women who reduced their overall calorie intake by 500 and consumed nearly 0.70 grams of protein per pound of body weight daily – which boils down to 102 grams of protein per day for a 140-pound woman - reduced weight and body fat considerably”.
The right protein-rich choices include lean meat, egg whites, soy products, skinless poultry, seafood, nuts, legumes, seitan and low-fat dairy foods.
2. SAY YES TO FIBERS
Image source: Familydoctor.org
While the word ‘fiber’ might not sound so appetizing, Fiber-rich foods are actually delicious enough to tighten and tone your bellies. Think about fruits and fresh berries, roasted veggies, crunchy and colorful salads, savory stews and chili made with beans— now you get the picture.
High-fiber foods secretly keep your stomach fuller with lesser calories and keep your digestive system working at its functional best. Need more proof?
According to a study put out in “The Journal of Nutrition”:
“Dietary fiber reduces overall calorie intake -- and cuts the risk of fat gain in women. In fact, the researchers also discovered that for every 1-gram surge in dietary fiber, body fat reduced by a 0.25 percentage point...”
3. BID FAREWELL TO JUNK AND PROCESSED FOOD
Believe it or not, the most horrible offender to your belly fat isn’t actually fat — it’s processed and refined carbs. While it’s often difficult to ditch the junk, it’s high time you said a good-bye to that scrap and saved the cake for your birthday.
So, when trying to chase your dream belly, replace soda and sugary drinks with water and cut out entirely on– Sweets, Candies, other added sugars, fried foods, high-fat meats, baked goods, high-fat dairy foods and refined grains such as pasta, white rice and white bread.
Pro tip: In the battle against the belly fat, remember, unsaturated fats found in Salmon and Avocados are your valuable weapons. These types of fats not only slow down the absorption of the aforementioned carbs but also help you feel full for longer.
4. DON’T SKIP YOUR MEALS
Image source: Ahelp.org
If you think skipping meals could help you lower your daily calorie count, don’t! Staying hungry can not only promote the stress-hormone cortisol, but also contribute to weight gain.
What’s more? Eating too little not only measures your metabolism down but also damp down your energy levels. As a result, you’ll feel too hungry and your meal plan will chuck down entirely.
To make sure you are eating well to meet your dream-belly goals, evaluate how many calories you require to sustain your current weight, then subtract 500 calories:
- Sedentary:(Weight in pounds x 12)– 500
- Moderately active: (Weight in pounds x 13)– 500
- Highly active: (Weight in pounds x 14)– 500
Note: The concluding calorie total should exceed 1,200 — as anything lower could prove dangerous in the long term.
5. DRINK LOTS OF WATER
Staying well-hydrated is important when you’re chasing a fitness goal. Drinking plenty of water keeps your stomach full and it flushes out extra sodium to check belly bloating.
So, how much water you need to drink every day? Celebrity Waist Trainers recommend your body weight as a standard to get started:
‘Drink water equivalent to your body weight, divided by two, in ounces.’
So, if you weigh 300 pounds, then you are advised to drink water equivalent to 300 divided by 2, which equals 150. That’s 150 ounces of water!
Note: Everyone is different: Some of you who exercise frequently may need to drink more, whereas others who run into restroom every five minutes may require drinking less.
CONCLUSION
Put all these advices into effect right now, and unveil the flatter and a sexier you, in less than a week. So, repeat after us:
‘No more fasting. Instead, let’s eat clean - with zero dieting!—and discover the secret to dream belly’.
