11 ways to a flat stomach

        11 ways to a flat stomach





Stay hydrated

 

When you're dehydrated, your body holds on to fluid, and water retention is the result. Up your intake with a glass of warm water with fresh lemon juice for a natural diuretic that will reduce water retention

 

 



Avoid after-dinner fruit

 

When you're on a diet, eating fruit might seem like a healthy option. But the truth is than an after-dinner peach or apple can ferment in the gut, leading to gas and a bloated belly. What's more, your swollen tummy can make you feel lethargic, making sweet treats more tempting.

 

 

Banish bloat with beans

 

Too much sodium and not enough potassium and fibre are big contributors to belly bloat, and beans and lentils are the perfect way to combat the problem. Both lentils and beans are high in fibre, and white beans and soybeans are potassium-rich. Just add them to your diet gradually if you’re not used to eating them – or you could get the opposite effect!

 

 

 

Interval training

 

High intensity interval training is a fat burning marvel. A study by the University of New South Wales, Australia, found that training for 60 minutes a week is as effective in burning body fat as jogging for seven hours a week.

 

 

 

 

Cut back on refined carbs

 

Refined carbs, such as white rice, pasta and bread, lack healthy fibre, which can cause problems for your digestive system and cause bloating and constipation. Try brown rice and pasta, whole-grain bread and oat cakes instead

 

 

 

 

Stress less

 

Stress can have a major impact on your bulging belly. When your stress levels rise, so too do the levels of 'stress hormone' cortisol, and your body's response is to add extra blood sugar to the mix. But if you don't burn off the excess sugar, it will be stored as fat – with most of it going in the tummy area.

 

 

 

 

Go probiotic

 

'Friendly bacteria' such as lactobacillus are thought to help maintain a healthy gut. In contrast, a lack of probiotics may throw your digestive system out of balance, and could be the reason for your swollen or painful belly. Adding capsules or yoghurt to your diet could help maintain digestive harmony.

 

 

 

 

Eat celery

 

Celery has long been a dieter's friend, and its chemical make-up and high water content are a tummy-toning hit. This crunchy stalk helps to regulate bowel movements, control intestinal gas and decrease fluid retention. However, it's best cooked, as the fibre structure when eaten raw can be hard work for your digestion.

 

 

Ditch dairy

 

As babies it's our staple diet, but as we grow older, the enzymes required to absorb the nutrients in milk disappear, and our digestive system struggles to digest it. While your gut will work hard to digest milk, it also creates mucous and acid, upsetting the bacteria balance and causing a bloated belly. 

 

 

 

 

 

Core strength

 

Sit-ups are all very well, but the real key to a toned tummy is core strength. Exercises like the plank strengthen your core, including the back and deep stomach muscles. Do 20 minutes of exercises a day and get the flat abs you've always wanted.

 

 

Add apple cider vinegar

 

This quick fix detox is a stomach flattener with a kick. By getting rid of harmful bacteria in the gut, apple cider vinegar helps to restore the pH balance and relieve water retention in the tummy area. Add a few teaspoons as a salad dressing or over cooked vegetables to benefit.

  source: MSN life & style