5 Ways To Get A Flat Tummy
- Yuenny Lam
- Oct 1, 2017
- 4 min read
There are so many contributing factors when it comes to getting a flat tummy. It can be genetics, which means you are blessed with a smaller waistline, but equally, there are many things we do that increases the size of our waistline. According to healthcare providers, such as the NHS in the UK, men's waistline should be no more than 37 inches and 31.5 inches for women, regardless of your BMI. Carrying a lot of excess fat around your stomach can increase your chances of a stroke, heart diseases and type 2 diabetes.
The other reason to have a flat tummy (for me anyway) is that my clothes sit nicer on me when I don't have chunks of flesh poking out, especially when I sit down while wearing rather fitted jeans. I am not a health professional, nutritionist/dietitian or any other qualified profession, and these are just the things I have taught myself over the years of managing my own weight.
5 ways to help achieve a flatter tummy:
1. Portion Control
I have tried and tested many different diets and weight loss tips, including counting calories, 5:2 and starving myself, but the only sustainable way to maintain a healthy weight for me is portion control, which also allows me to eat everything without limiting myself to certain foods. This can be achieved in 3 different ways:
Use a smaller plate or bowl during meals. I normally only control my portion sizes at dinner time, because I think being too full after the meal closest to bedtime contributes to my larger waistline. Dinner is also the only proper balanced meal I have in the day, so I don't feel there is the need to control my portions in the daytime, but that's a whole other story.
Dish up what you would normally have for that meal and split it in half. One half to be consumed now and the other half to be kept for lunch (or dinner) the day after.
If you have larger meals during breakfast and/or lunch, then you can make dinner the smallest meal of the day by consuming a portion the size of your fist. This is actually the size of your stomach, so only eating this amount will help your waistline shrink in no time.
2. Limit Carbs
Carbohydrate is my weakness and has always been, especially white bread with cheese *drool*. I also love pasta (white), but surprisingly not so much rice, unless it's sushi rice *drool*. There are actyally two types of carbohydrates, simple and complex. Simple carbs are contained in sugary food and drinks, such as soft drinks, sweets, desserts etc and complex carbohydrates are those that provide nutrients and vitamins to your body. Complex carbs include whole wheat bread, brown rice, qinuos, fruits and vegetables.
You can substitute bad carbs with good carbs, for example I always choose brown or whole wheat bread now and limit my white pasta and rice intake, although using the portion control method mentioned above, I don't deny myself of those food, especially when mealtimes are with family, where it becomes frustrating for them if I request substitutions all of the time. I don't like to cause inconvenience to other people and would hate to be a nuisance to them, so I am able to pretty much eat anything in any situation, as long as I don't over-eat and if there happens to be the option, then I would incorporate the less-simple-carbs method.
3. Drink Water
You've probably heard a thousand times how important drinking water is to weight loss and healthy living, and I can't agree more that water is important to the human body, weight conscious or not. Switching out any sugary drinks with water will make a huge difference to your weight and if, like myself, you don't drink sugary drinks anyway then ensuring you drink enough water in a day is just as important. In the past I've never been big on staying hydrated, because the more I drink, the more I need to go to the loo and when I'm at home that's not a problem, but when I'm out and about and having to use public toilet puts me off the idea of adding more liquid to my body. But over the years, I have learnt more about the importance of staying hydrated, for your body to function properly and also to flush out toxins. Other reasons to drink up is that it fills you up when you drink plenty of water (even more so sparkling water) during meals. When your body is hydrated, it won't feel the need to retain water, therefore a more lean waistline.
Alcohol should also be limited, because alcoholic beverages contain a lot of empty calories and after a night out drinking, a lot (not all) people opt for the quick fix when hunger strikes. Unfortunately most of these options made under alcohol influence are poor decisions in terms of healthy choices. I still have the odd drink here and there, because I don't believe in restricting to all foods and drinks completely.
4. Exercise
Exercise can be done anytime, anywhere if you really want to, and it can be free, which is also a bonus. Obviously if you are starting fresh then you would need at least a pair of trainers to go for a walk or running, but many other exercises don't even require trainers if you workout at home. Exercises like, sit-ups, crunches, planks, leg lifts and star jumps don't require any equipment or trainers AND you can even do those naked if you're really up for it. So no more excuses - just exercise.
5. Allow Cheat Days
I don't believe in diets and I think healthy living should be a lifestyle rather than a short term goal, because that's the only way to maintain a healthy-looking figire. However, life should be enjoyed and you should be able to have anything you like, so as long as overall you're conscious of your food (and drink) consumption during the week then weekends can be a bit more relaxed, e.g. have a nice meal out with a glass of wine. This is how I maintain a healthy lifestyle without going insane or ever craving something so badly that I end up giving in. To be sustainable you shouldn't eliminate your favourite treats completely.
Good luck to all of you trying to make healthier choices in life!
תגובות