How To Get A Flat Tummy By Following a Healthy Diet

Don’t eat anything for two to three hours before sleep. Your body slows down when you sleep, which will prevent your body from digesting the food in your stomach properly.

• You are also much less active in the evenings and at night, which means that your body is more likely to store the calories you consume late at night as fat, rather than burning them as energy.
• Try not to eat anything at least two to three hours before going to bed, or follow the “daylight diet”, which only allows you to eat during daylight hours.

• Eat lots of lean protein. Beans, nuts, and lean meat are good for you.
• Eat whole grains. Look for labels that say “100% whole grain” or “100% whole wheat” and not just “wheat flour.” Whole grains keep you fuller longer, which can help with weight loss and getting a flat tummy.
• Eat low-fat dairy products. Good dairy options include milk, yogurt, and cottage cheese. Avoid products high in fat like ice cream and hard cheeses.
• Eat healthy fats. Not all fat is bad you know! The monounsaturated fats found in avocados, nuts, olive oil, and fish oil are actually very good for you, as are the polyunsaturated fats found in seed oils. These can help you to lose weight. Just stay away from the trans fats found in processed foods and baked goods.^[1]
• Lower your sodium intake. Sodium causes your body to retain water, which causes you to look bloated — especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options. Switch regular table salt for kosher or sea salt, which is lower in sodium. Some foods high in sodium include soy sauce, restaurant meals, MSG, cured meats like pepperoni and salami, ham, bacon, sauces, and snack foods.

• One good trick is to use smaller plates when you eat meals. That way, your plate will look like it’s heaped with food, but you’re actually eating less than you normally would. Also try to fill at least half the plate with vegetables.
• Try to chew more slowly and thoroughly when you eat. Chewing your food well helps the digestion process in the stomach, leaving you feeling less bloated and gassy. You should chew every bite until it reaches the consistency of applesauce.^[3]
• Take small breaks in between every bite of food when eating. The extra time will give your stomach a chance to realize that it’s full, thus preventing you from over-eating.
• Raw and unsalted nuts and seeds are especially good snacks when eaten in moderation as they will make you feel more full. Do not eat more than a handful at a time as they can be high in calories.

• Cabbage, carrots, cauliflower, celery, cucumbers, zucchini, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples, and berries are all good foods to eat.

• Use artificial sweeteners with care. While they may help to reduce caloric intake, there is also evidence suggesting they trigger an increase in hunger that results in weight gain.
• Watch out for beverages like sodas, alcohol, juices and specialty coffee drinks. These often contain high levels of sugar.

• A protein bar or shake, a handful of almonds, or pumpkin seeds, or a chunk of low-fat cheese are all good options.
• Having balanced blood sugars lowers the amount of insulin in your system, which is good because insulin can cause you to store fat around your middle.^[6]

• However, this type of diet will negatively effect blood sugar levels and cause you to eat more due to hunger, thus making it harder to lose weight.
• Having a small, healthy snack every three to four hours and not letting yourself go hungry is a much healthier and more effective system.^[6]

• Take water with you wherever you exercise or do strenuous activity and take water breaks during hot or heavy workouts.
• Drinking lots of water will help to flush toxins out of your system and keep your bowels moving, both of which are essential for a flat stomach.
• If you find regular water too boring, consider making sassy water instead. Sassy water is simply regular water infused with a number of refreshing and energizing ingredients, which help to speed up the metabolism and cut down on belly fat. Recipes vary, but many include some combination of ingredients such as orange slices, lemon slices, grated ginger, cucumber, fresh spearmint, and fresh basil. The water is left to infuse overnight — making it refreshingly “sassy” by the next morning!
• Pay attention to your body’s signs. Your urine should be a light yellow or clear color; dark yellow with an odor could be a sign that you are dehydrated.

• Alcohol consumption also releases estrogen into the system, which is undesirable, as excess estrogen causes the body to retain weight.
• Perhaps more importantly, alcohol stimulates appetite and causes willpower to melt away, making you much more likely to binge on all the things you’ve been depriving yourself of, like burgers, fries, pizza, chocolate, and potato chips.