Even those who don't go to the gym can achieve a flat stomach. All it takes is some discipline in your eating habits and a few extra activities.
Things You'll Need
- Whole grains
- Lean proteins
- Fresh fruits and vegetables
- Exercise mat
- Pilates and/or yoga workout DVD
Diet and Movement
Eat fresh fruits, vegetables, lean proteins, whole grains and low-fat dairy. Whole grains such as oatmeal and brown rice contain fiber, which helps prevent bloating related to constipation. Whole vegetables and fruits are nutrient-rich, but low in calorie--helping you maintain your weight with adequate nutrition. Lean proteins help you feel full longer, so you can stick to your diet.
Drink a lot of water. Water helps flush out your system and keeps your digestive tract regular. Drinking water also wards off mindless snacking that can sabotage your flat-belly diet.
Eat often. Small meals (around 3-400 calories each) four or five times a day help keep your metabolism revved and your stomach flatter. You never experience the distension associated with overstuffing, and your energy levels stay even.
Limit consumption of certain foods. Steer clear of gas-producing foods such as cabbage and broccoli that distend the abdomen. Stay away from saturated fats and simple white-flour and sugar products that encourage the accumulation of belly fat. Processed foods full of sodium also cause bloating.
Perform exercises every other day to strengthen your abdomen. Try traditional crunches. Lie in a supine position with your knees bent. Cup your hands lightly behind your head. Curl the shoulder blades off the floor. Keep your feet and lower back pressed into your exercise mat during the curl. Yoga and Pilates both activate the core and help with posture, so practice with dvds at home to promote a flat belly.
Tips & Warnings
- Be aware of your reaction to dairy products. If you are lactose intolerant, you may experience bloating after consuming milk-based items. Soy can also cause digestive upset and bloating.
- If you have back or neck issues, consult with a doctor before doing any abdominal exercises.
- Women's Health Magazine
- "Shrink Your Belly" Stacy Kennedy, Oxygen Special: Abs, Summer 2009
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