Of all the places where your body can store fat, it’s usually your tummy that causes you to fret the most. And not unjustly, since besides aesthetics, there are practical reasons why you would want to learn how to reduce your tummy naturally within as little as a month. Besides having more difficulty in body movement and your clothes not fitting, belly fat has been linked to type 2 diabetes and heart disease.
12 Steps To Reducing Your Tummy Naturally
Reduce calorie intake If your bigger waistline and excessive abdominal fat is combined with overall weight gain, then you definitely need to cut calories to lose weight, and subsequently body fat. Consider consuming 500-800 calories less than what you are taking in now, so that you’re losing about 1% of body fat per week. Avoid drastic starvation diets and remember to include solids in your daily nutritional regimen thus ensuring you do not burn muscle and have the opposite results.
Increase protein Increasing your consumption of foods that are high in protein (dairy, fish, chicken, meat) helps reduce weight and the circumference of your waistline. Initially it boosts your metabolism and protects your muscle fibers. Then it curbs your appetite and desire to snack. Make sure you immediately add a protein source to every meal if you want to achieve your weight loss goals.
Reduce processed grains By processed we mean white grains used in bread, pasta, etc. It’s been proven that replacing processed grains with unprocessed grains leads to a reduction in abdominal fat. So try to replace white bread and pasta with its wheat grain counterpart or rice and generally restrict your daily consumption of grains.
Choose soluble fibers You will find soluble fibers in plant-based foods like brussel sprouts, oatmeal, legumes, and sesame seeds. These are known for helping the digestive system function at its best. In fact, research indicates they specifically target your waistline, reduce abdominal fat and the risk of it being stored in your belly or other internal organs.
Increase consumption of fatty fish Fatty fish like salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which are essential for optimal heart and brain function. They are also linked to your waistline since frequent consumption of omega-3 fatty acids reduces the concentration of fat around the abdomen and the liver. You must make these a part of your diet.
Make Monounsaturated fatty acids a priority Unfortunately, we do not live in a world where olive oil is used on a daily basis. Olive oil belongs in the monounsaturated fatty acids category, which are good fats in our diets and are linked with many health benefits like heart disease prevention. Research has proven that a diet rich in monounsaturated fats can reduce the concentration of fat in the abdomen. Therefore, reduce the foods you consume that are animal based (full fat dairy, red meat, the skin of the chicken, fried foods) and use olive oil as your main source of fat.
Avoid complex recipes Especially in the beginning of your fight against belly fat, try to avoid complex food mixtures that may be sneaky in hiding calories. Lasagna dishes, pies, cakes should all be avoided so that you don’t have difficulty in reducing abdominal fat.
Put Probiotics In Your Life Probiotics are bacteria that we ingest from certain foods that have undergone the fermentation process, like kefir, certain Greek yogurts, and even some supplements. They are directly linked to the performance of your digestive system. Consuming probiotics helps in managing weight so that you can enjoy the benefits of a smaller waistline. Specifically, Lactobacillus fermentum, amylovorus and gasseri are related to the reduction of belly fat. If you are choosing foods and supplements with probiotics, always check the label to see that you are getting one or all of these in your probiotics products.
Drink enough water Water consumption contributes to the reduction in belly fat in many ways. Firstly, drinking water before or during meals can help you eat less food, consume fewer calories and lose weight and fat. Additionally, it will increase your rate of daily fat burn. So always carry a bottle or glass that you refill throughout the day so that you don’t forget to drink the two liters of water you need.
Drink Your Coffee Black Coffee and tea are two well-loved beverages that have many health benefits due to the antioxidants they contain and also their ability to kick start your metabolism, making fat burn and weight loss in your abdomen easier. Be careful though: they cannot contain any sweeteners like sugar or honey, which add calories. You can choose an alternative calorie-free sweetener like stevia.
Avoid Sugary Soft Drinks They are high in sugar and calories which will lead to weight gain and a concentration of fat in your belly. Additionally, because they are liquid calories, they will not contribute to a feeling of fullness which will result in your consuming large quantities. Besides calories, you will also be consuming more than enough carbon dioxide to cause bloating. If you want to drink a soft drink, choose the light version.
Careful With Alcohol! Moderate weekly consumption, meaning 2-3 glasses, will never cause a problem with belly fat. However if you consume more, prepare to cut back in order to reduce your tummy naturally. Alcoholic beverages are liquid calories just like soft drinks and should be consumed with caution. They result in excessive calorie intake and hunger. Alcohol is also stored in your belly fat.
Detox Drinks To Burn Belly Fat And Get Rid Of Bloating
Flat Tummy Green Smoothie Recipe
Ingredients (for 2 glasses) 1 cup almond milk 2 apples 3 handfuls spinach
½ avocado 2 tbsp honey Juice from 1 lemon ½ glass water or 4 ice cubes
Instructions Blend all ingredients into one smooth mixture and drink immediately and before the nutritional elements are lost.
This is the detox drink you need to reduce your tummy naturally within a month, but you may want to explore more recipes and choose your favorite detox drink for burning belly fat and reducing bloating here. Or you may want to try detox water like the one prepared in the detox water video below.
Flat Tummy Plan
Breakfast Pudding with chia seeds
Lunch Smoked salmon with vegetables
Dinner Spinach-mushroom frittata with salad
Snacks 10 almonds, 1 apple or Greek yogurt and berries
2 Liters Water
Turn your food into soup: A study conducted by Pennsylvania State University found that women consumed on average 100 calories less when eating chicken and rice in soup form than when eating baked chicken with rice and 1 glass of water.
Add air: The more airy the snack – think popcorn and rice cakes – the fuller you will feel. The study emphasizes that those eating airy cheese snacks instead of crunchy, consumed nearly 75% more in volume with 20% fewer calories.
Fill up on fiber: They have volume which will keep you feeling fuller longer with the burden of additional calories. Fruit and vegetables are the best source of plant-based fiber.
Worried that something will come up and you will have to ditch your plan? Even if you wanted to stay on track, life throws a variety of social responsibilities your way. Well, we’ve got you covered.
Here’s what you need to know about avoiding weight gain and having a flat belly even after serious celebrating.
Typically, grand social engagements are accompanied by sweets and foods that are richer in fat than we normally consume. This is why you feel anxiety before any big day about gaining weight. So how do you manage with so many temptations around you?
Some falsely believe that if you starve all day and simply consume more calories at dinner, you will manage to avoid weight gain or least maintain your current weight. In reality though the opposite happens. When you stay hungry over long periods of time, your basic metabolic rate drops making it easier to gain weight. In contrast, if you consume 5 meals per day, your metabolism will increase and burn fat.
Don’t skip breakfast. Start your day with a nutritious meal to kick start your metabolism. It should contain carbs (bread, juice, fruit), protein (eggs, milk, cheese), good fat (avocado, olive oil). Completely avoid processed foods like white breads and croissants. Choose fruit for snacks. They are nutritious, tasty and full of vitamins, metals and fiber that help you fight hunger, and more importantly, have few calories. Drink two liters of water daily. Water can boost your metabolism by 30%! Whatever you do, do not starve yourself all day and then consume all of your calories in one meal.
Did You Know?
It’s scientifically proven that we gain weight over the holidays (New England Journal of Medicine, 2016). In fact, it takes about five months to get our old body back. We lose about half that weight right after the holidays but the remaining portion takes longer. Nutritional self-discipline is the best method of prevention.
Suggestions For The Big Day
Greek yogurt with 2 tbsp oatmeal and 1 fruit
1 fruit and 2 walnuts
1 salad with a variety of vegetables included, as well as 1 handful of unsalted nuts, 2 tbsp pomegranate or 1 mandarin and a little olive oil
1 serving meat (chicken or turkey), 1 serving rice or potatoes and a side salad