As a personal trainer, people ofter ask me how can they get a flatter stomach. Believe it or not, there are some people out there that still believe a flat stomach can be achieved through ab exercises alone! As I tell all my clients, your abs are made in the kitchen. Understanding the link between body fat and hormone levels, specifically the hormone cortisol, is key. When cortisol levels go up, so does the circumference of your waistline.
Incorporate the tips below and you'll be on your way to a flatter stomach and fitter body in no time!
1. Drink oolong tea.
Oolong tea is a metabolism booster, meaning it helps you burn fat faster. Oolong's unique combination of catechin, an antioxidant, and caffeine initiates your body’s fat-burning furnace and raises your metabolism for up to 2 hours after drinking it. Oolong tea also contains polyphenols that help block fat-building enzymes. Studies have shown that drinking oolong tea supports weight loss.
2. Eat good fats.
Yes it's true! It takes fat to burn fat. It's having too much sugar that makes you fat, not fat. Good fats include foods rich in Omega-3 fatty acids, like flaxseed, spinach, and halibut. These foods are nutrient dense and will keep your hunger at bay all day long
3. Say no to sugar.
Having a healthy diet is 80% of fighting belly fat. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. A great trick is putting a sprinkle of cinnamon in your morning coffee or oatmeal (this spice has been shown to help stabilize blood sugar). This is a great tip, I tell all my diabetic patients, to help them control their sugar levels. Cinnamon, also slows the rate at which food exits the stomach, which helps you feel fuller for longer.
4. Get enough vitamin C.
When you’re under a lot of stress, your body releases more cortisol hormone. Vitamin C helps balance the cortisol spikes that occur when your body starts churning out too much. Besides being a good way to prevent a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your secret weapon for fighting belly fat. If you’re stressed out from work or juggling a lot and feeling overwhelmed, increase your vitamin C intake — it’ll help counteract the negative side effects. Try eating kiwi fruits, kale or bell peppers. Believe it or not, these pack in even more Vitamin C than oranges!
5. Remember the "F" word.
Fiber, people! The bulk takes up more space in your stomach which makes you feel full longer and therefore eat less throughout the day. So try eating more oatmeal, beans, and veggies to get your fiber intake up and your belly fat down!
6. When it comes to greens, go bitter.
Bitter greens like kale, arugula, mustard greens, collards and escarole aid in digestion and de-bloat. Bitter foods are also known to stimulate and support better digestion. They are also low in calories (with about 36 calories in a cup) and are packed with vitamins and fiber that does your body good. Most bitter greens are also great anti-inflammatories, which means they can help fight bloating and water retention.
Here are six food tips that you should incorporate into your diet.
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