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 away from our reach.
Even 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 seems nearly impossible.
With these 10 Effective Tips For A Flat Belly, I hope to help you start believing you can have it again.
10 Effective Tips for a Flat Belly
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 also be heading in the right direction for a healthier lifestyle.
Tips For A Flat Belly #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.
Tips For A Flat Belly #2: Avoid Foods That Bloat
Skip the carbonated drinks that fill your body with gas or the fried foods that make you feel heavy and bloated. Also pass on the fatty or salty foods which can lead to water retention.
And limit alcohol for just those special occasions. This means keeping it to one or two glasses spaced out with a full glass of water in between each alcoholic beverage.
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Tips For A Flat Belly #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?
Or how about the active cultures in yogurt? Also, did you know they increase the good bacteria in your gut which can help you digest food better thus leading to a flatter belly?
And I bet you didn’t know about all these anti-bloat food options you can choose from.
- Chia seed
- Herbal tea
Tips For A Flat Belly #4: Watch The Sugar
Because there is added sugar in so much of what we eat, this tip is one of the biggest challenges for getting a flat belly. 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 goodness sake, stay way from high-fructose corn syrup. You’d be surprised how much of this grossness is in all sorts of food.
Naturally occurring sugars such as those found in fruits are okay, within reason, so have no more than two to three servings of fruit a day as even natural sugar adds up.
Tips For A Flat Belly #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. This means you should push yourself as hard as you can, to the point where you feel you need the low-intensity break. Then 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, are far more effective for losing fat than low-intensity steady-state (LISS) workouts. And with HIIT workouts like Tabatas, your body continues to burn calories long after you’ve finished your workout.
To help you get started with HIIT workouts, check out these workouts you can do at home or at the gym.
Related Article: New Report: What You Need To Do To Lose Weight Now
Tips For A Flat Belly #6: Load Up On MUFAs
Please pass the MUFA which stands for monounsaturated fats. MUFA are found in olive oil, avocados, and nuts and eating MUFAs can help you feel fuller longer, help burn off belly fat, and help keep your appetite in check. So 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 (for the insoluble fiber we’ll talk about in a little bit.)
Try Kirkland Signature Organic Extra Virgin Olive Oil 2L.
Tips For A Flat Belly #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.
So incorporate a cup or two into your daily routine.
Have you heard about Matcha green tea? Try Matcha Green Tea Powder Organic ( Japanese Premium Culinary Grade ). You can use it to make smoothies, lattes, and iced tea!
Tips For A Flat Belly #8: Start Meals with a Salad
Starting meals with a salad will help ensure you get the recommended five servings of fruits and vegetables per day. Also, you’ll get the fiber you need to help you feel satiated longer and avoid constipation. An apple a day keeps the doctor, and belly fat, away.
Bonus points if you include some of these Top Ten Power Packed Foods into your salad.
Tips For A Flat Belly #9: Track Your Food Intake
Keeping a food diary is eye-opening, especially when you use an online food tracker or app. You may think you’re good about eating well until you see it all written down and broken down into macronutrients. Although you eat clean, after tracking your food intake you may find you’re not getting enough protein. Or you think one slice of pizza isn’t too bad until you see how high in fat, carbs and calories it is.
Also you may think you’re getting just the right amount of calories. A food tracker can shed some light on what you’re actually taking in. Consuming fewer calories than your body needs, along with exercise, is important for fat loss and weight maintenance.
So try it for a week and see what your daily intake of macronutrients (protein, carbs, fats), fiber, and sugar is. Then make adjustments. Most food trackers provide guidelines on how much you need to meet the weight loss goals you set.
Tips For A Flat Belly #10: Sleep Like a Baby
Of the 10 tips for a flat belly, this is one of the least followed. Did you know 30% of Americans sleep six hours or less a night.
Don’t be one of them. In fact, 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 seven 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 you sleep better by blocking out light and dulling noises (snoring!) that can keep you from getting a good night’s sleep. I use a mask that leaves space around the eyes, so it doesn’t squish my eyeballs.
And you don’t want a mask that pulls on the delicate skin around your eyes and causes wrinkles.
Related Article: Learn How To Get Better Sleep To Avoid Weight Gain
Your Next Steps
So now that you have these 10 Effective Tips For A Flat Belly, pick one or two to start working on now. Then keep incorporating more tips over time and you’ll you’ll be on your way to achieving the belly you want.
What belly challenges do you struggle with? Comment below. I’d love to know.