How To Effectively Get a Flat Belly

If you are looking for ways you can use to get a flat belly, then you need to know that spending hours in the gym may not necessarily be effective. A fat stomach is usually caused by consumption of the wrong foods or taking the wrong diet. As this is the case, it would be wise to make sure you avoid foods that cause a fat belly.

The best solution is following a “flat belly diet”. The advantage with such as diet is the fact that there are many options to choose from. So how does it

work? The only way to be successful is getting information on the foods you need.

Fiber

One of the foods that should be your best friend is fiber. Research that was done at Wake Forest Baptist Medical Center showed that soluble fiber rich foods (vegetables, fruits, beans) help burn belly fat. You should be getting a minimum of 25 grams each day. Your intake should be gradually increased to avoid getting gassy.

Bloat

Eat a cup of low-fat yogurt every day because probiotics aid digestion and keep your stomach looking toned. The benefits are gotten from products that have “active cultures” written on their labels. Get rid of sugar-free treats such as candy and ice cream as they contain belly swelling chemicals. Carbonated drinks should also be avoided as they can cause air bubbles in your belly.

Tummy de-puffing

Drinking too little water is the main cause of tummy puffing. Your body will always retain water if it is not getting enough. Stay hydrated by making sure you drink plenty of tea and water, snack on aqua-rich veggies and fruits, and cut back on sodium as this will help you get a flat tummy.

Supercharge metabolism

You will torch belly fat faster with an increase of your metabolic rate. A compound in chili peppers known as capsaicin can boost your metabolism according to research. A good way to use them would be sprinkling some red pepper on sautéed vegetables, any kind of eggs and pasta dishes.

Protein fix

Your body uses less energy to break down fat or carbs than protein. This means that you will be better off eating 300 calories worth of grilled chicken than opting for an alternative such as pasta. It is, therefore, advisable to consume a total of 80 – 90 grams of lean protein every day.

Green tea

Studies have found that your metabolism is increased by four to ten percent when you drink two to four cups of green tea on a daily basis. The cause of this increase is EGCG, which is a powerful antioxidant.

Fat to avoid

Trans fat should be avoided at all costs as it is a double – whammy to your diet. Not only does it mobilize fat from other parts of your body to move to your mid-section, but it also promotes belly fat. Trans fat is common in many commercial baked goods such as crackers and cookies, fried foods, some kinds of margarine and most types of shortening. Anything that lists ˝partially hydrogenated oil˝ as part of their ingredient should be avoided.

Eat early

Eating early will help when you want a flat stomach. People who have a heavy breakfast report a lower appetite the rest of the day. This will mean that you will eat less, therefore, reduce the chances of increasing weight.

Cravings

It is common to confuse thirst with hunger. When the afternoon munchies hit, do not reach for the snack bar if you have not taken a cup of tea or glass of water first.

Eat more often

That said you should not avoid eating when you are genuinely hungry because you will end up adding to your problem by bringing later. A good suggestion is having two or three snacks, plus three medium to small meals in a day.

Choose snacks wisely

You end up eating less when you select ’high-density’ foods as they make you feel fuller. Since the choice will vary from one person to another, figure out what healthy options can make you completely satisfied and full. A good choice to assist you to get a flat belly may be lunch containing tuna with a big salad (the protein in tuna is satisfying, and leafy greens take up space in your stomach), and a snack consisting of a handful of almonds.

Follow this dietary tips and do some effective training program and it will be quite easy to get a flat belly.