There are less-painful and longer-lasting ways to get the amazing middle you crave. Here are XX surprising foods, tricks, and moves they swear by women who have successfully lost weight (with some over 50 pounds). These genius tips will help you shed inches and pounds, banish the bloat, and feel even more gorgeous.
1. Eat at this magic hour
Eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple. No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.
2. Pass The Ball
Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down
to the floor with your legs and straighten your arms back out over your head.
Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move.
3. Cut Out Sugar (entirely, if possible)
Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man traveling around your waistline, gobbling up fat to be used as energy. That is glucagon.
The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon…it’s as simple as that.
4. Chew Your Food Longer
Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating.
5. Abs Are Really Made In The Kitchen
For best results, always remember the DCBA approach – Diet first, Cardio second, Building Muscle third, and Abs exercises last. Follow it and you can safely lose one to two pounds a week.
Start with this: Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing abs exercises.
6. Stay Off The Salt
The culprit making your tummy bloat? It could be the salt in your diet. Use natural sea salt or kosher salt, which is lower in sodium teaspoon for teaspoon than traditional table salts. And stay away from soy sauce: Even low-sodium soy sauce is still high in sodium and will cause practically instant bloating.
Instead, flavor your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism.
7. Add Boxing To Your Cardio
When you throw punches with weights or at a fast pace, you’re working your core in a way that helps to flatten your midsection. You must engage your core to throw punches, and twisting your torso works all the ab muscles.
Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights at a faster pace for 8 more minutes.
8. Portion Correctly
Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab.
9. Plank Everywhere
The plank is a go-to exercise for everyone, whether looking to lose weight or not). Of the many variations, plank jacks where you open and close the legs like scissors while at the same time raising and dropping the hips is a favourite for many! So, not only are you strengthening the core but also timing the hips, thighs and waist. The benefit of this exercise will give you flat abs and coke bottle obliques while removing those fat handles from the back and arms.
10. Skip Processed Foods
Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat. Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat.
Bonus: An Ultimate Menu To Get You Started
Breakfast: A slice of whole-wheat bread with natural
peanut butter and 1 cup of your favourite berries.
Lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.
Dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.
Snack: A cup of fat-free yogurt with 2 tablespoons sunflower seeds.