This may even affect your health in other ways. A slimmer waist is easy to achieve but takes time to be attained permanently. Along with exercise regime, dietary modification is extremely important. Here we have curated a 15-day meal plan for a slimmer waist. We have given 5-day meal plan which you can repeat in 3 cycles. An important thing to remember is that it is essential to match up your diet with exercise and vice versa. If you feel discomfort with any food, stop it right away.
A note on low carb diets: With low carb diets (I see you Paleo), a lot of junk carbs (sweets, breads, alcohol) are also restricted in the process. This is good, and often leads to weight loss. Carbohydrates also hold water in the body, so we’ll also see water loss (and subsequent weight loss). All of this is exciting and people think “I’m never touching a carb again!”
You know that light yellow color that makes margarine look almost indistinguishable from butter when laid side by side? Well, it’s far from natural. In fact, without all the additives, margarine is actually an appetite-crushing shade of grey—yuck! As if that weren’t bad enough, many brands add propylene glycol, a synthetic compound, to their recipe to add grease without adding calories. Research has shown that the spread may expand your waistline, increase dangerous cholesterol levels and up your heart disease risk. Instead of margarine, we suggest one of these 8 Best Fats for Weight Loss.
You'll find lean, satiating protein in every single bite you take on Zero Belly Diet. The muscle-building macronutrient is fundamental to the plan, and eggs happen to be one of the easiest and most versatile delivery systems in the universe. Not only that, they're also the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. (That's why eggs are one of the best foods for weight loss.) One Zero Belly Diet recipe—a breakfast hash with sweet potatoes and fresh farm eggs—became test panelist Morgan Minor's go-to breakfast, and after just three weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.
"Probiotics are 'good' bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach," explains nutritionist Jonny Bowden, Ph.D., author of The Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Bowden suggests eating a daily serving of a probiotic-rich food like yogurt, kimchi, miso, sauerkraut, or buttermilk.
Know your anatomy. Familiarize yourself with the muscle groups that make up your abdominal area. If you understand how the muscles work, it will be easier to use them properly when you exercise. Then plan a smart abdominal workout to complete at least three times per week. It doesn't have to last longer than 10-15 minutes, but it should include exercises to work the internal and external obliques on the sides of your torso as well as exercises to work the rectus abdominis, which runs down the middle of your midsection and defines your six-pack.
Stress skyrockets your levels of cortisol, often called “the belly fat” hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn’t good for a lot of healthy reasons, your tummy being just one of them, so it’s important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn’t? Watching television. The boob tube actually increases your levels of cortisol!)
Slouch and your stomach pooches. Straighten up, and your tummy looks trimmer without breaking a sweat! For better posture, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep your shoulders open like a shirt on a hanger, not one draped on a peg. Draw your navel to your spine. Not least, keep your weight even on the balls of your feet and your heels.
Contrary to what many people believe, doing thousands of sit-ups or crunches all day, every day, will not get you closer to achieving those washboard abs. Yep, you read that right. Both belly bulge and love handles are about excess body fat, NOT lack of muscle. And sadly, we can’t spot reduce fat. That's why ab exercises alone are not the solution. Scoring a flat stomach is all about workouts that burn body fat overall. One of the best ways to do that is utilizing exercises that are core focused, but impact different muscle groups at the same time — so you're strengthening your entire body, which burns more calories and subsequently more fat – during and long after your workout. A perfect example of this would be a mountain climber. You are working your chest, shoulders, triceps, core and accelerating the hell out of your heart rate for optimal calorie burn.
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
Sit with your legs crossed at the ankles. Hold onto the outside of each ankle with your opposite hand, and lift your legs off the floor, balancing on your sitting bones. Pull your abs into your spine and take a deep breath in. As you exhale, begin to round onto your back. Continue rolling until your shoulder blades touch the floor, lifting your hips, still holding onto your ankles. Keeping your abs in tight, rock back up to sitting, finding your balance again on your sitting bones. That’s one rep. Repeat 10 times.
This crunchy and creamy pair will be a perfect low-calorie snack to tide you over between meals today and throughout the week. Thanks to their high water content, carrots and cucumbers are two of the most satiating and hydrating low-cal veggies out there. And pairing them with protein- and fiber-rich hummus makes for a near-perfect weight loss snack. With just a single can of chickpeas, this recipe makes enough for a week’s worth of snacks!
Though it's been months since its debut, the book continually spikes on Amazon's Movers and Shakers list — its roundup of the top-selling products across the site — and it's currently listed as the No. 1 bestseller in the Diet Books category. Naturally, this begs the question: What's all the hype about? Aside from the famous author — and the fact that the title suggests fixing a problem just about every human struggles with (just look at search traffic for "flat belly" and "flat stomach" exercises). Is it all just marketing hype?