Good Lifestyle

Have you ever heard the expression "abdominals are made in the kitchen?" Well, that says it's true for aflat bellyAlso, no matter if you go or not for a six pack. Experts say that what you eat (and drink) can have a profound impact on the appearance of your stomach.

"The diet plays an important role in metabolism, fat storage and grease degradation," says Holly Klamer, MS, RDN withMy Crohn and Colitis team. "So it's a significant weight loss trying to get a flat stomach."

It is also important to note that other factors, such as yourStress and levels of hormones, as well as genetics, can come into play.

"I would be warned that people have not caught up in a flat stomach as much as to think of a healthy lifestyle that includes regular exercises and a healthy healthy food," saysLiz Weinandy, Rd at the Medical Center of the State University of Ohio State Wexner. "Some people are genetically predisposed to having more abdominal fat and women who have crossed menopause, the abdominal weight gain is more likely."

With all this in mind, here are someeating habits You will definitely want to avoid if you are trying to achieve - or maintain a flat mid-term. Then make sure to check our list ofThe 7 healthiest foods to eat right now.

To considerfiber To be your BFF if you want to flatten your belly.

"Not only does it help prevent things moving through the best intestinal tract for less constipation and bloating, but it also feels more complete in order to eat fewer calories," says Weinandy.

Elizabeth Brown, MS, RDNand certified weight management specialist, recommends strengthening your fiber consumption by eating more pulses, such as chickpeas, black beans and lentils.

"ThoseFoods rich in soluble fiber are low in calories but offer a lot of volume, "she says." They also help clean your colon on the output. In the elimination process, pulses can literally help you expel excess fat, from cholesterol and yesterday's flour that could have been felt as if she dragged a little too long. "

Although you can think that sugar-free sodas, ice creams, yogurts and sweets can be a healthier option, the reality is that artificial sweeteners of many of these "diet" foods can sabotage your efforts to flatten your stomach.

"They are not decomposed into the digestive tract and can cause bloating in some people," saysSusan Bowerman, MS, RD and Senior Director ofWorld Nutrition Education and Herbalife Nutrition Training.

Bowerman is particularly advising limiting your consumption of sugar alcohol such as xylitol and sorbitol. If you try toAvoid real sugar (which can also contribute to belly fat), stick with more friendly gigognes substitutes such as Stevia and Stevia and the fruit extract of monk.

"Many peopleSkip breakfast Because they are short in time or not hungry, but it is essential to start your day with a nutritious filling meal and dense with a mix of whole grains, fruits or vegetables and lean protein, "saysMelissa Joy Dobbins, MS, RDN and host of thePodcast sound move.

Oats is an excellent source of soluble fiber, which slows down digestion and promotes the feeling of satiety during and after a meal. In reality,groats has beenscientifically proven to help you feel full between meals.

The dobbins suggest at the preparing breakfast the night before if you tend to be brief in time in the morning. She also says that you should aim to cover two to three food groups, for example, Greek yogurt with seeds and bays, a smoothie with almond butter, bananas and spinach, or hard eggs in a film of whole wheat with a lawyer. Or get ready one of these51 healthy night oat recipes!

It's a common misconception thatTo drink a lot of water Contribute to block - in fact, it allows your body to digest food more efficiently.

"Water helps that fiber passes through and can help prevent constipation," says Weinandy.

Not to mention, if you exchange soda, juice or other sweet drinks with water, you can save a lot of calories and get a step closer to a flatter belly.

As for how much drink,National Academies of Science, Engineering and US Medicine Recommends approximately 15.5 cups (3.7 liters) per day for men and 11.5 cups (2.7 liters) per day for women.

There is no need forcut carbohydratesCompletely to get a flat stomach actually, that, high-fiber foods previously mentioned can help fill and keep your digestive system in top tip. That said, the Weinandy notes that the limitation of carbohydrates can be beneficial for some. For example, instead of eliminating them from your diet, consider not having breakfast and lunch, and being aware of the parts while privileging proteins and vegetables / fruits.

"There aresome studies Which show a slight loss of belly fat is easier on a lower carbohydrate system, "Weinandy said. A word of warning, although, if you eat a lot ofsaturated fat On a low carbohydrate diet, it can affect your heart by increasing dangerous LDL cholesterol ".

So if you opt for alow carbohydrate diet, It strongly recommends opting for lean protein and healthy greases for the heart (such as olive oil, nuts and lawyers) on red meat, processed meat, and integers.

Speaking of carbohydrates, experts in all areas agree that whole grains (such as oats, quinoa, spelled, and whole wheat pasta and bread) are much better choice for a flat stomach than their refined counterparts ( like white bread and pasta).

"The replacement of refined carbohydrates with whole grains and non-processed food carbohydrates (such as fruit) can help keep this size in check," saysKristin Gillespie, MS, RD.

AStudy 2010 Actually shown that higher intakes of whole grains are associated with lower amounts of abdominal fat than refined carbohydrates. How is it for a good reason to exchange your white rice for brown rice?

You can also integrate these9 The best carbohydrate complexes In your diet as well!

It is too easy to wolf down a meal when you are super hungry, but the experts say taking your time comes with a major gain for your belly. Not only do you tend to eat too much when you scarf your food down, but you can swallow a lot of air, which can contribute to bloating.

"You should try to spend about 20 minutes from eating your meal," says Bowerman. "It gives your stomach time to signal your brain that you are full. »

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