A common proverb states, "Abs are formed in the kitchen." Whether or not your goal is to reveal six packs of abs, the saying still holds true. The appearance of your stomach, say the specialists, can be greatly affected by what you put in it.
According to Holly Klamer, MS, RDN, of the My Crohn's and Colitis Team, nutrition plays a significant role in metabolism, fat storage, and fat breakdown. Therefore, it is essential for everyone trying to lose weight and get a flat stomach.
It's also important to remember that other factors, such as genetics, stress, and hormone levels, could be at play.
"I would urge them not to get caught up in having a flat stomach as much as thinking about a healthy lifestyle that encompasses regular activity and a balanced eating pattern," said Liz Weinandy, RD at The Ohio State University Wexner Medical Center. Menopausal women, especially those with a predisposition to putting on belly fat due to genetics, are at a higher risk of gaining weight centrally.
As such, if you want a flat stomach, here are certain food habits you should avoid. After that, peruse our list of suggested foods and focus on The 5 Healthiest Foods to Eat Right Now.
First, using an excessive amount of sugar substitutes.
Many sugar-free beverages, ice creams, yogurts, and candies include artificial sweeteners that may thwart your efforts to reduce belly fat, despite what you may have heard.
They don't dissolve in the stomach and can make some people gassy, according to Susan Bowerman, MS, RD, senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition.
Bowerman recommends cutting back significantly on xylitol, sorbitol, and other sugar alcohols. If you want to cut back on sugar, substitute low-glycemic alternatives like stevia or monk fruit extract (which can also contribute to belly fat).
2.A lack of hydration, especially during hot weather.
Although it's a common misconception, drinking plenty of water really aids digestion and reduces the likelihood of feeling bloated after a meal.
In order to avoid constipation, drinking plenty of water is recommended, as noted by Weinandy.
Also, if you're trying to lose weight and get a flat tummy, switching to water from sugary drinks like soda, juice, or energy drinks is a great way to cut back on calories without sacrificing taste.
Men should aim for 15.5 cups (3.7 liters) each day, according to the National Academies of Sciences, Engineering, and Medicine, while women should drink 11.5 cups (2.7 liters) (2.7 liters).
Intake of an excessive amount of carbohydrates
Fiber-rich foods can help you feel full and maintain a healthy digestive system, so there's no need to cut out carbs altogether if you want to lose belly fat. Although Weinandy acknowledges that reducing carb intake may be helpful for some, he stresses that it depends on the individual. Try limiting them to breakfast and lunch, watching portions, and prioritizing vegetables, fruits, and lean protein instead of eliminating them altogether.
Moreover, Weinandy notes that some studies suggests that adhering to a low-carb diet can make it easier to shed some belly fat. However, a high-saturated-fat, low-carbohydrate diet has been linked to increased risk of cardiovascular disease.
Four, not eating breakfast
A lot of people don't eat breakfast because they don't have time or they aren't hungry, but Melissa Joy Dobbins, MS, RDN, host of the Sound Bites podcast, says it's crucial to start the day with a wholesome meal that includes complex carbs, fiber-rich produce, and lean protein.
As a fantastic source of soluble fiber, which helps delay digestion and makes people feel full both during and after meals, oatmeal is one of Dobbins' top recommendations for a flat-belly breakfast. In fact, oats have been shown in studies to prevent hunger pangs in between meals.
If you are always late to work, Dobbins suggests getting breakfast ready the night before. She also suggests aiming to incorporate two or three dietary groups during each meal. Smoothies made with almond butter, banana, and spinach; Greek yogurt topped with seeds and berries; and hard-boiled eggs in avocado and whole-wheat wraps are just a few ideas. Or, make one of these 51 Delicious and Healthy Overnight Oats Recipes.
Source: https://www.eatthis.com/eating-habits-to-avoid-for-flat-belly/ | https://loseweightbyeating.com/how-to-lose-belly-fat-fast/ | https://ezinearticles.com/?4-Rules---How-to-Lose-Fat-and-Get-a-Flat-Stomach-by-Eating-Healthy&id=998125
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