8 tips for a flatter stomach and a healthier you

Ever looked in the mirror and noticed an extra band around your middle or felt like your stomach needs to be tucked in your trousers along with your shirt. Anyone who has experienced the dreaded muffin top or beer belly knows how annoying fat around the stomach area can be. This stubborn fat that settles so easily is not gender specific and seems near impossible to move. Not only uncomfortable, it is also increases health risks. Studies have shown abdominal fat may raise blood pressure and cholesterol and lead to metabolic syndrome X and even heart disease.

Fortunately, contrary to popular belief, stomach fat can be lost. Try the following 8 tips which will not only help with the waistline but your well being too!

More is better

Eating small meals throughout the day can increase your metabolism and help give you a flatter stomach. By doing this the body the only gets enough energy to burn at one time so that there is no excess left to be stored as fat. Eat low glycemic load (GL) carbohydrates which take longer to break down into glucose and have a higher nutrient value. Examples of low GL foods are whole grains, brown rice, legumes, pulses and vegetables. This will also keep your digestion and blood sugar levels stable.

Drink up

Water, essential for a healthy body, helps reduce fluid retention and bloating by diluting the salts in the tissues. It will aid excretion of fluids and toxins. Aim to have at least 6-8 glasses per day. Be sure to cut out caffeine, although it acts as a diuretic caffeine prevents the excretion of toxins and salts and can cause bloating.

Chew well

Eat slowly; chewing thoroughly, your stomach does not have teeth! Digestion starts in the mouth and it is important to break the food down before you swallow. Eating too quickly overloads the stomach and too much air is swallowed. This can cause bloating, gas and discomfort.

Make the right choice!

Eating junk food or processed refined foods containing high amounts of salt and sugar leads to bloating, digestive concerns and weight gain. Make the right food choices by opting for fresh wholesome foods where you can recognise what the ingredients in the dish are. Do not leave more that 3 to 4 hours between meals, this will ensure that your blood sugar levels do not drop too low and you won’t start craving the wrong foods.

Give it up

All alcoholic drinks are dense in calories, cause bloating and weight gain not to mention the fluid retention. The phrase ‘beer belly’ says it all; beer drinkers have the highest waist-to-hip ratios which is an important marker for future health risks. If you cannot give it up totally at least alternate every drink with a glass of water.

Sit up

Good posture is important as engaged core muscles work harder and lead to a firmer stomach.

Crunch time

When crunches are preformed correctly, you do not have to do hundreds a day, this results in a firmer stomach and stronger back. Seek professional advice to learn how to do this.

Lastly, don’t stress out

Easier said than done, stress management may help you achieve a flatter stomach. Research has shown a link between stress and abdominal fat because of the hormone cortisol which is released during stress. This hormone is said to stimulate fat storage around the stomach and abdomen. Try to relax more, go for a brisk walk, do yoga or have a hot bath after a long day. Soothe the stomach with peppermint or camomile tea and eat wholesome fresh foods.

I wish you good health..

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.