Diet for a Flat Tummyby Alina McKee
Wish you had a flat tummy? Well, it takes more than wishing to get your belly flat. Thankfully, there are simple things that you can incorporate into your life to get the belly you want without going on an extreme or unhealthy diet. Slowly adding these techniques to your daily routine can give you the results you want while building a healthier lifestyle that will keep your belly flat long-term.
Eat 400 calories each meal and snack. This keeps your blood sugar at an even keel and boosts your metabolism. Weight loss gurus, such as Jillian Michaels and Liz Vaccariello, recommend 1400 to 1600 calories per day for people who are moderately active and quite heavy; you need to eat three meals that are about 400 calories and one 400-calorie snack.
Eat MUFAs. MUFAs are monounsaturated fatty acids. In a 2007 study, "Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects" published by the "Diabetes Care" journal, researchers found that eating MUFAs prevents fat from settling around the tummy area. Common MUFAs that you can add to your diet are olives, olive oil, nuts and seeds, dark chocolate and avocados. Try to eat one serving of MUFAs per meal.
Do core-building exercises. Your core is a girdle of stomach muscle that protects and holds in your vital organs. When this girdle is strong, your tummy looks flatter. Plus, extra muscle helps burn more calories, helping you get rid of the fat on your stomach as well. Some good core-building exercises are the bridge, the abdominal crunch and the superman.
- Your calorie needs may be different depending on your height, weight, gender or activity level. Check with your doctor to get personalized information.
- Consult with your doctor before making any changes to your diet or fitness level.
- "The Flat Belly Diet;" Liz Vaccariello and Cynthia Sass, MPH, RD; 2008
- "Master Your Metabolism;" Jillian Michaels; 2009