Top 10 Tips to Achieve A Leaner Tummy

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Don’t get discouraged at the sight of that same old pudgy pooch you have been trying to tighten for a long time. A few of us are born lucky with great and firm tummies. For majority of us, however, it requires a lot of hard to accomplish and maintain a tummy worthy enough to be shown off in a two-piece swimsuit.

It’s not too late to tighten your tummy with our top 10 tips to a great and leaner tummy.

Do not eat leftovers of other people.
Think twice before you succumb to any leftover pass on to you. The crusts from your baby’s peanut butter sandwich, a handful chocolate bar, a few sips of soda and a couple of bites from your husband’s ice cream may seem harmless but these calories add up big time. They may look like small daily treats but be very careful. If you have to indulge, set a limit that’s within your daily calories allowance and stick with it. The smarter thing you can do is to figure out how to totally remove junk food cravings altogether until you’ve lost excess weight.

Chew your food thoroughly.
It sounds so simple yet plays an important role in the feeling of satiety and fullness after a meal. When you eat in a rush, it signals your digestive system to send out a message that you are full. Eating your meals at your own pace gives your stomach and intestines time to send these messages to the brain.

Avoid eating fast food on the run.
A good diet helps your body withstand stress better. When you’re on a run to catch your flight or make it to the meeting in a nick of time, you’re probably not thinking about having a healthy meal. Avoid all buffet or all-you-can-eat places. Try going Asian or vegetarian, for more tasty options. Try a grilled chicken sandwich for a satisfying snack on the go. Munch on whole-wheat crackers and fruit on the tour bus to refrain from ordering at roadside, greasy-hamburger stops.

Exercise regularly.
Regular exercise for three times a week can keep your appetite and weight at a moderate level. Perform some type of aerobic conditioning or circuit training for 20 to 30 minutes. Exercising the ab muscles two times a week is plenty. Do your weight training alternate the days you perform cardiovascular training. You allow your muscles to rest in between those days. Muscles become stronger and more firm through the process of adaptation. The muscles need time to recover. Maintain to keep your posture well as it also causes your tummy to sag. Most women are not aware of keeping an aligned posture. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. The more you keep your posture pulled together will flatten your belly especially while exercising. (photo credit to LocalFitness Pty Ltd)

Eat foods that are low in fat.
The fats contained in a meal or in snacks such as nuts or corn chips give you a feeling of fullness. Heart-friendly fats such as olive or canola oil can also help improve your cholesterol levels when you eat them as replacement of saturated or trans fats or highly processed carbohydrates.

Drink lots of water.
Water is fundamental to our biological make up. It comprises as 60% of our bodies which provides the fluid it needs to function efficiently both inside the cells and in the blood plasma and saliva. Many people do not drink enough water, and can become dehydrated without even knowing it. You need to drink up especially when you exercise. The recommended intake is about eight to ten glasses a day. When you exercise, make sure you sip water before, during and afterwards.

Eat complex carbohydrates and not simple sugars.
Simple sugars and refined carbohydrates are not good for your pancreas. Eating foods that make your blood sugar and insulin levels shoot up and then crash may contribute to weight gain. Foods to keep in moderation include white bread, white rice, and other highly processed grain products. As a substitute, choose complex carbohydrates that have a more gentle effect on blood sugar. These include whole grains such as wheat berries, steel-cut oats, and whole-grain breads and pasta, as well as beans, nuts, fruits, and vegetables.

Eat moderate amounts of protein.
Eat low-fat cheese, lean meats, poultry and fish. Eat eggs in moderation and cut down on red meat. Protein is good for the body but in moderation.

Take a test at a health food store for any allergies or reactions to food.
Weight gain can also be a result of health conditions such as hypothyroidism, food sensitivity, Cushing’s syndrome, organ disease, prescription drug use, anxiety, blood sugar imbalance and essential fatty acid deficiency. Allergy Reactions to foods are not always immediate. They can occur many hours later as bloating and swelling in the hands, feet, ankles, abdomen, chin and around the eyes. Much of the weight gained is fluid retention caused by inflammation and the release of certain hormones.

If you had an unhealthy as a first meal of the day then aim for a healthier meal the next time you get the chance. When you had eaten more than your daily allowance, eat less the following day. A short 30-minute done five or more times a week can help you maintain your weight and health. The key to achieve a leaner tummy is to eat healthy made possible through a balance diet. Fitness and good nutrition are ways of life complemented with a consistent physical exercise.

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