In order to successfully achieve your goal of a flat belly, there are a few simple rules you have to follow. Before we get to that you need to know that your body burns 10-20% of the calories you intake, simply by digesting the food. This means your body is doing some of the work for you without even trying. Depending on the foods you eat this percentage can be lower or even higher. That is because your body burn more calories burning off food such as proteins and fewer calories to burn foods such as carbohydrates and fats. Therefore all you need to do is give your body some help and you can do that by taking more care over the types of food that you are putting into it.
Making your diet higher in lean protein will do a number of things. First of all it will repair and build muscle so that as you work out, your muscles will get bigger. It also speeds up your metabolism, meaning your body will burn off calories faster and finally the first place you will notice fat loss will be your stomach. Here are some further top tips for a flat belly.
- Eat little and often
If your calorie in take is spread out through the day, your body will find it a lot easier to burn them off. This follows the rule of energy balancing. The theory behind the rule is to balance your calorie in take with the calories being burned. Eating 3 big meals a day causes an imbalance as you consume many calories and work off hardly any. Aim to six times a day as this will only help create a balance but it should also keep you feeling full and satisfied.
- Drink lots of smoothies
Smoothies containing milk, low fat yoghurt, fruit, ice and optional protein powder can act as a mini meal and help to keep you feeling full. They make a great alternative to breakfast or just before a workout for an extra energy boost and you will be way on your way to flat belly.
- Stop counting
As long as you’re eating foods that you know are healthy and nutritious, and combining that with regular exercise there is no need to make yourself crazy counting calories. If you think your calorie intake may be too high, try making portion sizes generally smaller or cut out the food that you know it high in calories such as fatty foods and carbohydrates.
- Watch what you drink
Alcohol can be the downfall tor reaching that goal of a flat belly. Alcohol slows down the rate at which your body burns calories, and adds to your calorie intake without making you feel full. If you can’t cut out your alcohol altogether, try to limit yourself to 3 drinks a week. You should also be drinking about 8 glasses of water a day as it keeps you hydrated and flushes out the waste products from your body. It is also quite common to misinterpret thirst for hunger. Other good options for drinks include green tea and low-fat milk.
- Forget the rules
For one meal a week, forget about all of the rules and eat whatever you desire. It can actually help the body to have a sudden increase in calories to remind it that it still has to work hard and give your metabolism a boost. Knowing that you have a chance to eat the things you are craving should also make it easier to behave during the week as well as the motivation you have through the desire to get a flat belly.