THE FLATTER TUMMY DIET
Do you have a problem tummy? I know I do! So I decided to Google "flatter belly/tummy" and then compiled all the information I could find into one quick guide. I've been using these tips for a while and definately have noticed a difference. There seem to be three components to the secret of the flatter tummy and I've divided the tips up into these three sections. Hope these help you to achieve the tummy you desire!
#1: EXERCISE: Twice daily exercise is best. Aerobic (where you huff and puff) and anaerobic (where you don't). So look to do a combination of walking, jogging, free weights (where you lift stuff up and down),gym machines, resistance (pulling or pushing against something), interval cardio (where you walk and bit then run a bit, repeat), do some boot camp (make up your own, buy a DVD or join a group) All this will depend upon your current fitness level - don't overdo it at first or you'll get discouraged - do what feels good and build on it. Get your metabolism moving and burn that belly fat off! Another tip is to walk before breakfast, I know, we're all busy, but maybe get up 20 mins earlier and get into it then. Also, keep your body 'guessing', it gets used to a certain exercise and doesn't get the best benefit from it after a time, so vary your workouts every 3 weeks and try something a bit different.
#2: FOOD AND DRINK: There's a list of NOs and a list of YESs! Just to make it simple (I didn't say easy did I)
NO - Avoid these!!! - Watch the lables, better still, eat food without a label. So, here we go, hope all your favourites are not here or you'll have to work double hard: No salty foods, no margarine or trans fats, no sugar, no processed food (it makes your liver work even harder), no garbage - remember GIGO (Garbage In, Garbage Out), no white bread, no white pasta, ditch the alcohol, or cut down at least. OK that doesn't seem too hard.
YES - Yummy - You Can Have These!!! - Whole grain bread and pasta, fibre (leave the skins on), water - 1.5 - 2 litres per day, raw food (veggies and stuff), green tea (it burns about 20 calories for each cup you drink), cucumber, spinach, celery, beans (they burn fat), broccoli, olives, avocado (good fat), asparagus, bananas, oats, apples, greens of any type, almonds, quinoa, olive oil, coconut oil, nuts, spelt bread, sweet potato, millet. Sounds good to me! Another great tip is to drink Apple Cider Vinegar (start with 1 teaspoon in a mug of warm water, and increase up to 1 tablespoon in a mug), ACV increases your metabolism, improves digestion and takes away your "sweet tooth". I drink a mug about half an hour before each meal, and also like it so much I have it instead of tea or coffee, I've noticed a distinct difference in my tummy since starting this regime.
#3: MINDSET: Get your mind right and it will happen! Be determined, it's not always easy. Get good rest and sleep, Stress less - take up yoga, meditation, walking, reading. Have willingness to do what it takes and be patient, it will not happen overnight, be patient with yourself too - if you fall off the wagon, don't beat yourself up, get back on and keep going. Be willing to make sacrifices, visualise your new self and reward yourself. Know there are no 'short cuts'. Know that you can do it and you will do it, affirm that you are slim, fit and healthy.
SAMPLE RECIPES: Serve 2
ASPARAGUS SALAD: 8 Asparagus Spears - blanched. 1/2 cup mixed fresh herbs (basil, parsley and chives), 1 Small onion - finely sliced, 1 cup rocket leaves, 2 tablespoons mayonnaise. : Toss these together then sprinkle with 2 teaspoons capers.
SPROUT SALAD WITH EGG: 1 tomato - diced, 1 cup of sprouts of choice (bean, lentil, mung or mixturre), 1/2 red capsicum - sliced thinly, 1 medium cucumber - sliced thinly longways, 2 tablespoons coriander leaves : Mix together. Then, combine - 2 teaspoons lemon juice, 2 teaspoons olive oil and 2 teaspoons soy sauce and pour over salad. Top with a sliced egg.
FETA AND BEAN SALAD: 250g tin 4-bean mix - drained and rinsed, 1 small red onion - sliced thin, 1/2 capsicum - diced, 30g feta cheese - diced. Combine. Then mix 2 teaspoons balsamic vinegar and 2 teaspoons olive oil and drizzle over. Make some bread croutons (about 1/2 cup), get 2 tablespoons fresh herbs of choice and sprinkle on top.
ROAST TOMATO AND GREEN BEAN SALAD: Preheat oven to 200 degrees celsius and line a tray with baking paper. 2 large tomatoes - roughly chopped, 4 shallots - halved, 2 cloves garlic - chopped, 2 teaspoons olive oil : Toss these together and roast for 10 mins. Set aside. Cook 150g green beans - topped and tailed - in boiling water for 2 or 3 minutes til just tender. Drain and rinse in cold water. Get 1 cup of baby spinach and put in a bowl, add all the other ingredients and toss around. Serve with a multigrain bread roll.
These are just 4 simple little salads, using the above food guidelines, you could google some more recipes or get a good cookbook out and have a look.
Just making a few changes to your lifestyle will have big effects on your waistline, tummy and health. We all know big bellies = danger. Best of luck with it! Keep going, you'll get there.
If this guide was helpful, you can click on the yes button below. Cheers for now - Susan