For a flatter stomach and a much healthier life

A good posture will help, straighten the spine and your will automatically use the stomach muscles and tone them at the same time.  Do exercises to help strengthen the back muscles.

 

Drink a lot of water, about 8 cups a day.  Dehydration also affects your ability to think and to remember things.  Stay away from cold drinks with sugar in it.  Dehydration also makes you hoard water making you carry excess weight around your middle.

 

Eat a lot of fruit or vegetables.  Start you meal of with a salad, or a soup.

 

Snack on nuts but avoid the salty nuts.  Nuts are rich in monounsaturated fats.  Nuts can lower cholesterol.

 

Caffeinated coffee is also beneficial.  As coffee is a natural diuretic it helps with regular bowl movement and this too makes one stomach flatter.  Coffee also helps to eliminates excess water in the body.

 

Green tea is also good for you, for a number of reasons.  Green tea increases your metabolism rate.  Green tea also helps with cholesterol and reduces it.  Green tea helps regulate the rise of blood sugar after eating preventing high insulin spikes which then will prevent fat storage.  Theanine is an amino acid, found in the tea, gives a tranquil and relaxing effect and is beneficial to the drinker. 

Green tea has catechins.  Catechins are strong antibacterial and antiviral agents, used for treating flue to even cancer.  Green tea can help prevent tooth decay as well.  Green tea also helps wrinkles and the signs of aging.  Green tea has antioxidants as well as anti-inflammatory properties.  Regular drink of green tea can prevent high blood pressure.

 

Eat your meals slowly.  Chew your food properly.  The body has to work hard to break down the food in the stomach and intestines.  Eating food fast can cause gas and indigestion.

 

Introduce pro-biotic into your diet, they are good bacteria.  Pro-biotic helps to break down the food in your stomach.  Have yoghurt with your cereal rather than milk.  People on antibiotics should also eat yoghurt as it helps line the stomach, therefore protecting the lining of your stomach. 

 

Dairy products are loaded with calcium, a mineral that may be nature method of fat reducing.  A diet high in calcium can suppress the cortisol that can enlarge fat cells and increase your fat storage.  Your need to get your daily recommended amount of 1000 milligrams in order to make your body break down the fat more effectively.

 

Walking helps boost the metabolism.   It’s simple and will burn fat around the middle.

Take 20 minutes a day just to relax.  When you are tired your body produces more steroids and stress hormones which can affect your digestive system negatively and that cause major constipation.  Cortisol production also increases.  Cortisol is a “fight or flight” hormone that sends fat directly to your midsection in order to protect vital organs.

 

Snacks every three to four hours helps prevents you from over doing it when you do eat.  It also helps with regulate the metabolism rate in your body.  Starving or not eating correctly is not the answers, as when you do eat, everything seems to head for the hips.  It’s the body’s way of storing up food.

 

Make sure that you have the recommended seven hours of sleep.  Lack of sleep also slows down metabolism rate in the body.

 

Eat a well balance breakfast in the morning.  You will eat less during the day than those that skip

breakfast in the morning.  Eating breakfast in the mornings will help you cope with the day to come.

Children that go to school on an empty stomach have a harder time concentrating and learning. 

 

Include sea food in your diet which includes fish.  Fish has lower calories than compared to red meats.  Fish has omega-3 fatty acids which turn on the fat burning process providing that you take a walk daily.

 

Use spices and herbs to flavour your dishes, instead of oil, butter and cream.  Chile peppers can be a powerful appetite suppressant, metabolism booster and fat burner.

 

Eat whole wheat brown bread.  Whole wheat is digested slowly so can control your blood sugar levels better.  White bread is refined and may cause to worse constipation.  Whereas whole wheat brown bread with assist in regular bowl movements. Keep away from refined foods.

 

Substitute foods for another.  Take for example spaghetti.  Normal spaghetti has no nutritional value.  Use squash spaghetti.  It’s easy to cook and low in carbohydrates and calories and very nutritional for you.  It has a good source of calcium, potassium, magnesium and niacin.

 

Gluten-free flour for normal wheat flour.  Your will lose the stickiness that helps combined the ingredients so you would need to use 1 teaspoon xanthan gum per cup of flour.

 

Couscous is made from processed wheat flour so substitute it for quinoa.  Quinoa is a whole grain superfood packed with proteins and nutrients and has almost the same texture as couscous.  You can even substitute oats for quinoa.  Cooked in whatever milk (cow’s, coconut, almond) one has available with some cinnamon can make a very tasty and nutritional breakfast.

 

Substitute flour tortilla with corn tortilla.

 

Use nuts instead of croutons to give your salad that extra crunch.

 

Use unsweetened apple sauce for sugar.  Just remember to reduce the amount of liquid by the amount of apple sauce used.

 

Use natural peanut butter instead of reduced-fat peanut butter as they are inclined to put a lot more sugar and preservatives into it.

 

Instead of sugary drinks, use sparkling water with a few slices or lemon or oranges to give it the flavour.

 

Use stevia for sugar.  It’s an artificial sweetener that is 300 times sweeter than sugar.  Get the ratio right.  One cup sugar can be replaced with about 2 tablespoons stevia powder.  You can even replace sugar with vanilla essence.  Cut down 2 teaspoon sugar with half a teaspoon of sugar.

 

Replace cacao nibs with chocolate chips as you cutting out the sugar and preservatives.

 

Sprinkle cinnamon on your coffee instead of cream.  It gives your coffee a pleasant taste.

 

Pre-flavoured yoghurt has lots of sugar.  Use plain yoghurt and mix your own fruit selection in it.  Add honey if you want a bit of sweetness in it.

 

Drink a glass of red wine rather than white as it has health benefits including cancer fighting compounds and cholesterol checks.

 

Use sweet potatoes instead of normal potatoes.  Sweet potatoes has extra fibre, vitamins A,C and B6.  It also cuts 20grams per 1 cup servings.

 

Eat popcorn rather than potato chips.  Its low in fat and you can add your own flavouring on the popcorn.

 

Cook brown rice rather than white rice.  Brown rice has more fibre and nutrients.

 

Used avocado smash instead of mayonnaise on sandwiches as it is full of healthy fat or use some Greek yoghurt and add lemon for taste.  You will not even notice the difference.

 

Rather oven cook chicken pieces and grill steaks. This is much healthier.