Introduction
If you’ve been contemplating the merits of gastric bypass surgery or simply want to look your best in a swimsuit, here’s some good news: You don’t have to have a body like a linebacker or be genetically blessed to flatten your tummy and look great. All it takes is some self-control, savvy eating habits—and perhaps just a bit of willpower. Oh, and maybe some exercise too. Here are 10 ways to lose the bloat fast:
Balance your insulin.
Insulin is a hormone that helps your body convert sugar into energy. If you are insulin resistant, your body may not be able to use the insulin it produces. This can lead to weight gain and health problems like diabetes.
How can you use insulin to your advantage? To maintain a healthy weight, eat at least three balanced meals every day with whole grains, lean proteins, fruits and vegetables. Limit sugary beverages (like soda) as much as possible and cut down on high-fat foods like processed meats or cheese; these will raise your blood sugar levels quickly which triggers more production of insulin by the pancreas which stores fat in fat cells!
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You may have heard about the “insulin index” before but what does that really mean? It refers to how much food increases blood glucose levels after eating compared with pure glucose consumed first thing in the morning without any food eaten beforehand (this makes sure there’s no variation due only to different levels of hunger). Foods with high GI ratings cause rapid increases in blood glucose levels while those with low ones take longer time before they start workingand cause a slower but longer-lasting increase in blood sugar levels. When you eat carbohydrates, the glucose that is released into your bloodstream creates a rise in insulin production by the pancreas. Insulin helps to transport glucose from your blood into your cells where it can be used for energy.
Eat a high-protein breakfast.
- Eat a high-protein breakfast.
- A study published in the Journal of Nutrition reveals that eating protein at breakfast helps you feel fuller and eat fewer calories throughout your day, which can help you lose weight. In fact, people who eat eggs for breakfast consume 80 more calories per day than those who skip the morning meal altogether (and eggs are an excellent source of protein).
Lift weights three times a week.
Lifting weights is a great way to lose weight and tone up. Research shows that lifting weights three times a week can help you:
- Lose weight by increasing your metabolism and burning more calories throughout the day.
- Tone up by building muscle, which will improve posture and give you more energy!
Cut back on sugar.
To flatten your tummy fast, cut back on sugar. Sugar is in most processed foods and can be hidden in foods you would not expect (such as cereals and granola bars). Sugar can cause inflammation, which leads to weight gain. It also contributes to diabetes. If you eat a lot of sugar, it increases the amount of fat stored around your middle. That’s why some experts say that sugar is the worst thing you can put into your body if you want to lose weight or flatten your tummy fast!
To stop eating so much sugar, start reading labels carefully when buying food at the store or eating out at restaurants. The first ingredient on every label should be something that isn’t sweet-tasting itself (like water) and contains no calories (like oil). In other words: if there’s something named “sugar,” “syrup,” “corn syrup,” or any other form of sweetener listed as the first ingredient in a food item—avoid it!
Stock up on healthy fats.
If you’re trying to lose weight, it’s important to eat healthy fats. Healthy fats can help you feel full and satisfied after eating a meal. They also improve brain function and heart health. Healthy fats include:
- Avocados
- Olives
- Nuts
Track your calorie and fiber intake.
- Track Your Calorie and Fiber Intake. As we mentioned earlier, it’s important to know how many calories you consume each day. But don’t stop there: tracking not just your calories but also your fiber intake is an essential part of achieving flat belly results. Fiber helps you feel full and improves digestion by adding bulk to foods that have been processed into low-fiber junk food (think white bread). Some high-fiber foods include fruits, vegetables, whole grains, legumes (like beans), nuts and seeds.
- Reduce Your Sugar Intake. Consuming too much sugar can cause insulin spikes in the body which can lead to cravings for more sugary foods later on in the day—and before you know it—one bagel turns into two or three! Eating lots of simple sugars like those found in baked goods or sweetened drinks also increases inflammation throughout the body which can lead to weight gain around the midsection.*
Avoid processed foods.
- Avoid processed foods. Processed foods are often high in calories, sugar, sodium and fat. They tend to be low in fiber and nutrients and may contain preservatives that can cause bloating or gas. The American Heart Association recommends limiting your added sugar intake to no more than 6 teaspoons (100 calories) per day for women and no more than 9 teaspoons (150 calories) per day for men.
Add fiber to your diet slowly to avoid bloating or gas.
Adding fiber to your diet slowly is important for avoiding bloating or gas. Try starting with 10 grams a day and increase by 5 grams every two weeks until you reach your goal of 25 grams per day. If you experience bloating or gas after increasing your fiber intake, cut back on the amount of fiber for a few days before trying again to slowly increase your daily intake over time.
Don’t skip meals—ever!
If you’re trying to lose weight, or even just flatten your tummy, the most important thing you can do is eat small meals throughout the day. Don’t skip meals—if you’re not hungry, drink water instead. This will keep your metabolism active and prevent any cravings later on.
It’s also important not to skip breakfast! If you’ve never eaten breakfast before 9am, try it out for a week before deciding if it works for you. Many people find that they feel fuller longer if they eat something in the morning; if this is true for you, eating breakfast will help keep unwanted cravings at bay later in the day as well as prevent overeating later on at dinner or during snacks between lunch and dinner time (which happens often).
You can beat the bloat and flatten your stomach in a short amount of time with these simple tips.
To flatten your stomach, you need to add fiber to your diet slowly. This will help reduce bloating and make you feel full. It’s important to eat a variety of foods with different types of fiber because they all work differently in the body (some are more effective than others).
Conclusion
We know that the thought of flattening your stomach can be overwhelming, but we hope these tips helped you see that it’s not out of reach. If you commit to making some small changes in your diet and lifestyle, you’ll start seeing results in no time!