Want to get a flat tummy fast? This plan from best-selling author Liz Vaccariello may help you beat belly bulge in less than a month. The secret? Your body’s weight-loss weapon: stomach bacteria. Scientists have identified a relationship between imbalanced digestive bacteria and weight gain. This 21-day plan will help you optimize your gut and get slim at the same time!
You’re here because you want a flat stomach. That’s awesome! I know feeling more confident physically in your skin can lead to a dramatic improvement in your outward confidence and self-esteem too. I know my life improved as a result of taking care of myself physically, and that physical strength created an inner strength and confidence that carried over to the rest of my life.
Dark chocolate is packed with MUFAs—or monounsaturated fatty acids—that help your body burn belly fat. Dark chocolate is also filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Try a chocolate with 70% or more cocoa. Get your fix in these 10 Guilt-Free Chocolate Desserts.
When you’re continually stressed out, it’s bad news for your belly. Stress triggers the release of a hormone called cortisol, and because cortisol is evolutionarily linked to alerting your body to external dangers (like that buffalo headed straight for you) and low blood-glucose levels, it forces your body to store fat and makes you feel hungry. In other words, if you’re stressed, you’ll start craving that afternoon candy bar even if your stomach is actually full. To avoid stress, try simple things like yoga, taking deep breaths and meditating for a few minutes each day.
If you can do more than five reps of an exercise, pick up a heavier weight. As you build muscles and your body gets stronger, you can increase your load to challenge your body. It’s particularly important to work larger muscle groups, like your glutes, with a heavier weight. “This will burn fat, in the belly and other areas, quicker than any ab exercise.”
“Soda, both diet and regular, have absolutely no nutritional benefits and may even have serious health implications,” says Gina Consalvo, MA, RD, LDN, a Pennsylvania-based registered dietitian. “Not only are they loaded with empty calories, harmful preservatives, sugar or artificial sweeteners, they also have dangerous artificial coloring derived from coal sources,” explains Consalvo. But that’s not even the worst part. “To prevent mold growth in the cans and bottles, makers add the preservative potassium benzoate (a known carcinogen linked to thyroid damage, leukemia and other cancers) into the cans.” Consalvo suggests eliminating soda and drinking water, seltzer or detox tea instead.
Sodium is a big culprit of bloat by causing your body to retain water, but potassium helps counterbalance that salt—here are some other causes of bloating to know about. “By eating more potassium, you can help reduce bloating,” says Torey Armul, MS, RD, CSSD, LD, an Academy of Nutrition and Dietetics spokesperson. Slice banana into your yogurt, or scramble up eggs with tomato and spinach, which are other good sources of potassium.
Plant-based protein powders are a low-sugar, high-fiber alternative to popular dairy-based supplements, which can lead to bloating. Hemp, rice and pea proteins are all good options; however, you’ll want to ensure you’re getting complete proteins with a full amino acid profile, so aim to find a protein powder blend that combines all three. We like Vega One ALl-in-One Nutritional Shake and Sunwarrior Warrior Blend. Whip up any of these 23 Best Protein Shake Recipes for Weight Loss to reap the benefits. Even if they call for whey protein, you can sub-in your plant-based favorite.
Eating eggs is a low-cost way to incorporate belly fat-fighting protein into your diet. Studies show those who ate two eggs for breakfast lost 65% more weight than those who opted for a carby bagel, so start your day with a MUFA-packed scramble or take a hard boiled egg for a slimming midday snack. (Start the day off right with these 10 belly-flattening breakfasts.)
Remember that second piece of salmon? That’ll be your protein for lunch! To complement the spicy paprika on the salmon, we’ve chosen to do a take on a fajita salad. Our favorite part is the simple cilantro-lime salad dressing. Making your own dressing at home can save you 12 grams of added sugar. Don’t believe us? Check out these surprising foods with added sugar.
Beans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are an excellent source of genistein—the same compound found in peanuts and lentils that aids weight loss. To up your bean intake, toss some of ’em in a soup or salad and eat up!
Make dessert an occasional treat rather than an everyday event so it doesn’t become a habit, says Rumsey. If you’re already feeling bloated, eating sweets full of simple carbs could just make it worse, says Armul. “But if it’s been a healthy day and you’ve stayed active, a small portion of dessert should be fine and won’t cause major bloating,” she says. The key to making it fit into your flat-belly day is sticking with one small portion—a serving of ice cream is probably smaller than your usual scoop (or two)—or picking a healthier choice, like frozen fruit, to satisfy your sweet tooth.
Avocados are a double-whammy to belly fat. First, they're packed with heart-healthy monounsaturated fats that dim your hunger switches; a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. Second, unsaturated fats like those found in avocados seem to prevent the storage of belly fat. (These creative ways to eat avocado will help you up your intake.)
Regular yogurts tend to be loaded with belly-bloating sugar, but that’s not the case with protein-packed plain Greek yogurt. Per a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. For a boost of flavor (and fiber!) toss some fresh berries on your yogurt and eat up!
Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may result in weight gain, according to a study in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. For more ways to lose weight, check out these 33 Ways to Flatten Your Belly—Fast!!
And as a little extra bonus, we’ve reduced your added sugar intake to essentially 0 grams per day. With some clever tricks (like adding bananas to sweeten your oatmeal) and by completely eschewing ultra-processed foods (which provide the average American with 90 percent of the added sugar you’d consume in a day), cooking at home not only helps you lower your calorie intake, but also helps you to cut that inflammation-inducing added sugar. So grab a pen and paper, get to the grocery store, and start cooking! You’ll start feeling slimmer, less bloated, and have more energy in no time.
So cook up some oatmeal—and top it with some fruit. What's so magical about this combination? Each provides insoluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body. In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin—a hormone that controls hunger. (Try these two-minute oatmeal recipes that'll make you an oatmeal fan forever.)
Whether you’re sleeping in or up before the sun, a yogurt parfait is the perfect way to start your Sunday. Packed with protein and slow-digesting fiber, this perfectly-portioned parfait will certainly tide you over until your late lunch or brunch—providing you with long-lasting energy that will help prevent the spikes in blood sugar your typical sugary bowl of cereal would give you. That’s why this is one of our favorite healthy breakfast ideas.
"My No. 1 tip: Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms back out over your head.
Maximize belly-fat loss by boosting anti-inflammatory foods that are high in magnesium and monounsaturated fatty acids. You’ll continue to enjoy one Belly Soother Smoothie per day, but your other meals will be larger, to keep your metabolism humming. Here, we introduce fiber-rich and carb-light grains—quinoa and oat bran—and pair them with magnesium-rich fruits, veggies, nuts, and seeds, plus MUFA-rich oils and other foods, to create filling stir-fries and protein-packed dinners that will keep you fueled up and feeling good.
At my first workout with her, I watched Korus demonstrate the tolasana pose. Sitting cross-legged with her palms resting on yoga blocks next to her hips, she straightened her arms and, using only her ab muscles, raised her body off the floor. When I attempted it, I couldn't even lift one butt cheek off my mat. Never mind my muffin top; I wondered how my abs had gotten so wimpy. After all, it had been eight years since I'd had my second daughter, so those muscles should have bounced back long ago.
HOW TO MAKE IT: Add a spoonful of a cup of 2% Greek yogurt (if you haven’t purchased it in bulk, this is also equivalent to a single container) to the bottom of a dish. Microwave a half a cup of frozen mixed berries with a teaspoon of lemon juice until lightly defrosted. Layer on top a quarter cup of mixed berries, and half of a third of a cup of granola. Add the second half of your yogurt, then the berries, and then finish with granola.
When you’re trying to reduce your calorie intake, it’s important to make each calorie count by choosing low-calorie, high-nutrition foods like vegetables, fruits, and lean proteins. The tables available through the Mayo Clinic provide examples of how making some relatively simple food “swaps” and portion alterations can help significantly reduce your calorie intake.
Replace your candy and cookie jars on the kitchen counter with a bowl of fresh fruits and containers of nuts. Stock your fridge with chopped veggies and hummus for a quick and healthy snack. This way they’re more readily available, and you have no excuses to grab a bag of chips, right? Katie Cavuto, MS, RD, the dietitian to the Philadelphia Phillies and Flyers, likes having washed and prepared cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren’t overlooked. Bananas, apples, pears and oranges fare well as sweet snacks and should be kept on the counter where you can see them. To discover more healthy foods that will help you lose weight, check out these 25 Best Foods for a Toned Body.
Try to cook fresh when you can instead of relying on packaged foods, says Armul. “There are preservatives in them to prolong shelf life,” she says. “The thing that makes them so convenient is they’re there all the time, waiting on the shelf—but that also means they’re higher in sodium.” When that extra sodium holds water, you’ll end up feeling bloated. Here are more foods that relieve stomach bloating.
Dr. Rasa Kazlauskaite at Rush University Medical Center suggests filling half your plate with vegetables so you don't have room for unhealthy foods. Eating more vegetables not only helps whittle your waist, but also lowers risk of heart disease, cancer and diabetes. A vegetable-filled lunch might include 4 ounces of grilled chicken breast with 2 cups of mixed vegetables such as broccoli, cauliflower and carrots sauteed in 1 teaspoon of olive oil with 1 cup of roasted red potatoes. This meal contains 545 calories.
Great book that really got me focused on how hormones can affect your weight. After 30 it really is all down hill (j/k) It taught me what foods to help balance hormones and I thought it was insightful and the author wrote it in a way I could understand all the medical terms! Quite a random find at the library but I really enjoyed it. One I'll read again if I have stubborn belly fat - I really feel like this program it outlines works!
Very happy with the results, I incorporated my own food tastes and mixed them with lots of veggies, fruit, kale, spinach and romaine lettuce, a huge salad everyday, no sugar, no white flower, no bread other than 100% wheat a couple times a week, cut out soda entirely. Greek yogurt every day, berries, only sweeten with honey. Old fashioned rolled oats, etc etc. I didn't use any of the recipes, too complicated, and costly too! I have lost 30 lbs from January 5th to now. I didn't exercise the first 2 months wanted to make sure I was losing from the food. I then started walking 2-5 miles 3 times a week - 15 pounds to go to my goal.