Get Your Stomach in Shape and Stop Sucking It In!
Ladies, summer is here. Swimsuits. Need I say more? Just the word “swimsuit” can throw all of us into panic attacks. There’s a choice: spend your summer sucking your tummy in or get it in shape so it looks tight and toned, round the clock, not just when you’re thinking about it!
If your stomach is a constant cause of frustration you’re not alone. 62% of women name their stomach area as their top body insecurity.1 Read on for some tips on keeping your tummy taut and toned.
Smaller Meals? Less Frequent Meals?
The most recent advice has been multiple small meals a day, not necessarily sticking to just three. The newest research shows it’s really best if you eat the way that’s good for YOU. In other words, if you do better with three substantial meals a day then go for it. The importance isn’t so much how often you eat each day but on the size of the meals. According to researchers at Purdue University, in today’s society snacks have become meals and meals have become feasts – if you’re snacking twice a day you could easily be racking up an extra 500 calories a day! This, ladies, can add up to an extra pound of fat! Bottom line, keep portions in mind when eating whether it’s snacking or eating meals.2
Has Fat Gotten a Bad Rap?
I know I’ve heard this for most of my adult life – cut out fat! To lose fat on your hips, keep it away from your lips! However there are fats that are good for you and can be included in a healthy diet (again, keeping portions in mind).
Which fats are the good guys? Monosaturated fats (MUFAs) such as nuts, avocados, and healthy oils. The bad guys? Trans fats such as those found in processed foods. The kicker? Dieters who kept the good fats in their diets required 25 FEWER days to lose 10 pounds than dieters who cut all fats out of their diets.3
Does Milk Do a Body Bad?
Having dairy in your diet has long been considered bad. Actually cutting dairy can signal your body to make MORE fat cells – kinda the opposite of what we want. Decreasing dairy leads to decreased calcium which the body reacts to by producing calcitriol, a compound that increases production of fat cells. So if you’re wanting to decrease fat cells in your body, keep dairy in your diet (some say to actually eat EXTRA dairy). Milk, cheese, yogurt – don’t remove them from your diet. Just keep your portions in mind (the USDA recommends women getting three cups of low-fat dairy daily).4
When You Eat Matters Too
The best time for eating your largest meal of the day is right after working out. The food you’ve eaten with help your body with recovery after exercise, which of course means using up calories.5 Control your post-workout hunger by eating protein-rich foods paired up with whole-food, high-fiber carbohydrate food.
Carbs – The Good, Bad or Ugly?
Another idea that’s been around a million years has been that carbs are bad for you, causing belly fat. This is incorrect. What matters is, again, WHEN you eat, WHAT you eat and HOW MUCH you eat. Stick with complex carbs like whole grains and raw fruits and vegetables and stay away from processed carbs like white bread, rice and pasta.6
Keeping Count
Keeping count of calories is not necessary to lose weight. Don’t prioritize calories over content. Keep to a diet of energy-dense food like whole grains, fruits, vegetables and lean protein. These types of foods have a lot of nutrition packed into few calories.
These are a few tips on getting those enviable abs by keeping and removing certain foods from your diet. Of course, this alone will not get you there – you must pair this with exercise, both aerobics and strength training. Get to work so that when you break out your bikini you’ll wear it with confidence and a flat tummy!
Sources
1,2,4 “How to Get a Flat Stomach,” Adam Bornstein, Women’s Health Magazine, https://www.womenshealthmag.com/weight-loss/g19925904/core-health/
3 “8 Ways to Lose Belly Fat and Live a Healthier Live,” John’s Hopkins, https://www.hopkinsmedicine.org/health/healthy_heart/eat_smart/8-ways-to-lose-belly-fat-and-live-a-healthier-life
“Post-Workout Nutrition: What to Eat After a Workout,” Arlene Semeco, MS, RD, https://www.healthline.com/nutrition/eat-after-workout
6 “Low-Carb Diet: Can it Help You Lose Weight?” Mayo Clinic Staff, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831
Image Credit: Women’s Health Magazine
