Eat at this magic hour “You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.
No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.”
Beef up on this belly-zapping hormone “Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! traveling around your waistline, gobbling up fat to be used as energy. That is glucagon.
The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon…it’s as simple as that.”
Chew on this “Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating.”
Shake on the sea salt “The culprit making your tummy bloat? It could be the salt in your diet. Use natural sea salt or kosher salt, which is lower in sodium teaspoon for teaspoon than traditional table salts. And stay away from soy sauce: Even low-sodium soy sauce is still high in sodium and will cause practically instant bloating.
Instead, flavor your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism.” Size matters “Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab.
The ultimate flat-belly menu Best breakfast: A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries.
Best lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.
Best dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.
Best snack: A cup of fat-free yogurt with 2 tablespoons sunflower seeds.
A-Avoid beer Beer drinkers sport higher waist-to-hip ratios than wine drinkers do, according to a study in the American Journal of Epidemiology that looked at people who imbibe more than six drinks per week.
B-Blueberries! A blueberry-rich diet may stave off belly fat, a University of Michigan study suggests. Add them to your cereal, yogurt, or salad to get an extra fat-fighting boost.
E-Eat eggs Dieters who had two eggs with breakfast whittled their waists more than those who ate the same number of calories but had a bagel instead, research published in the International Journal of Obesity says. (One caveat: You’ll want to limit your eggs to six or fewer per week.
H-Have whole grains Obese adults who slashed calories and added whole grains (think brown rice, oatmeal) to their diets lost more belly fat than dieters who ate refined grains (like white bread), a study in the American Journal of Clinical Nutrition says.
J-Just say ‘moo Dieters who consumed 1,200 to 1,300 milligrams of calcium every day experienced three times the middle-whittling as those getting the same number of calories but less calcium, a University of Tennessee study found.
N-Nuts, nuts, nuts Dieters who nibbled on 3 ounces of almonds (about 70) every day lost seven inches from their waists, compared with five inches in the non-almond-eating crowd, according to a study in the International Journal of Obesity.
R-Rice Choose brown over white so you’re getting whole-grain benefits—and make it your starchy side dish of choice. Unlike potatoes and pasta, it doesn’t produce gas as your body breaks it down. Translation: No bloating.
V-Vino, but just a little Folks who enjoy one drink of wine per day are leaner all over (middles included) than those who drink more heavily, multiple studies say
