5 steps to a flatter tummy

I was watching the Victoria Secret 2013 show and I kept wondering , how are this seemingly innocent no smarter than me girls manage to beat the stomach bulge. Some of the Victoria Secret models have had children like Miranda Kerr. Heidi Klum has had more than one child. Yet, they remain slim and have flat stomach. This are some of the tips that I found in common with not only the Victoria secret models but a lot of women like us who have beaten the bulge.

1. Drink plenty of water

water-in-glassAccording to the Mayo Clinic, you should drink 9 cups of water daily. That is roughly 2.2 litres for women and 3 litres for men. Drinking water is a habit that has to be acquired, so if you don’t crave 3 litres of water daily doesn’t make it you abnormal. You could carry a glass bottle about 1 litre and fill it with filtered water whenever you can. This takes out the maths and if you have a water bottle next to you all the time, you get in the habit of sipping water.

Drinking water not only maintain normal bowel movement, helps kidney function and helps energize your muscles. Drinking water also reduces the urge to drink sugary drinks and caffeinated drinks that are not good for your health or waist size.

2. 80: 20 rule

Watching what you eat is hard, portion counting harder and calories counting impossible. Eating a diet that is largely fruit and vegetable makes it easier to stay trim and healthy. Feeling your fridge with nuts, fruits and vegetable, makes it easier to make healthy meal and snacking choices.

Miranda Kerr, a Victoria Secret model advocates the 80: 20 rule. Try eat well 80 per cent of the time and the occasional treat 20 per cent of the time. Blending and juicing are also a great way to include more vegetables and fruits. A simple blended smoothie is 2 cups of berries, 2 cups of cut up apples and ice blend and enjoy.

3. Move it baby!

exerciseDoctors recommend 30 to 60 minute of exercise every day. It helps get rid of excess visceral fat that surrounds your vital organs. This is the kind of fat that causes a bulging stomach and back fat. In order to have a trimmer tummy you must tone up your whole body. Zone reduction does not work hence full body exercises are best .Running, brisk walking , bicycle riding , jumping rope, squats are a great way to not only reduce visceral fat around your belly but also tone up your whole body.

4. Fibre

Fibre like bran or psyllium husks, rye bread ,wheatgrass, chia, ground flaxseed, wheat germ, oats, almond meal, and brown rice. These foods improve digestion improve gastric emptying and keep you fuller for longer. The recommended fibre intake for women is 25 grams and for men 35 grams for men. It also a helps with cancer prevention and bloating.

5. Supplements

Abdominal bloating is a condition in which the stomach is uncomfortably full and tight and may be visibly swollen. A lot of people struggle with bloating, this is mostly caused by bad diet choices and or medicines. Probiotic found in natural yoghurt are known to help with bloating.If you do not enjoy drinking yogurt, you can try probiotics and enzymes brands found in most chemists.

Other supplements that would help reduce your waist size include; glucammanan, olive leaf extract, maitake mushroom, calcium, fish oil , noni juice, hydroxycitric acid, whey protein, alpha lipoic acid, sage tea, green tea extract. conjugated linoleic acid, magnesium citrate. All this supplements are known to not only give the body nutrients that it needs but to also help curb appetite.

Supplements are not a quick fix .If you don’t have access to this supplements it does not mean you can not be successful. They are just a small part of a healthier trimmer lifestyle.

 

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Waruguru is an MBA graduate from E.C.U Western Australia . She loves fresh food, books, movies, travel, street cafes, and walks on the beach.

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