How to lose belly fat and get a flat stomach.

Question

exercise,walk ,drink plenty of water and salads

Sheeba · Accepted Answer

exercise,walk ,drink plenty of water and salads

Neha Bhatia · Answer

Hi lybrate-user if your belly is lowering your self-confidence and giving you sleepless nights, here are the tips to give you flatter and fitter tummy.
1. Add fiber to your diet
constipation distends your belly, add veggies and fruits to your daily diet to relieve you of constipation, reduce intakes of refined cereals like maida, noodles, pasta and whole grains instead add dalia and oats. This would relieve you of constipation and bloat to give you a flat tummy.
2. Decrease sodium intake
sodium retains water in the body and hence your belly swells up, reduce intake of junk food as it contains a lot of sodium. Stop adding extra salt to dishes, also packaged and processed food contains a lot of salts so better avoid it.
3. Increase potassium
foods rich in potassium help you get rid of balancing sodium, fruits are very good source of potassium, adding them to their daily diet not only provides this nutrient but also increase the fiber content of your daily intake
4. Avoid sugar alcohols
we do not completely digest these low-calorie sweeteners usually found in flavoured low-calorie drinks, diabetic and sugar-free foods. Bacteria in a large intestine ferment during gas and distension so check food labels and avoid sorbitol, xylitol and lacitol.
5. Increase liquids
drinking plenty of liquids helps flush out toxins from the body. Keep yourself hydrated with at least 8 glasses of water, also include lassi, coconut, water, lemon water in your daily routine. Make sure to include homemade soups only, as packaged soups are not that nutritious and contain added sodium in them.
6. Carbonated beverages and alcohol
these give you extended bellies and your dream of flat tummy falls flat. Alcohol gives you empty calories with zero nutrition.
7. Probiotic curds
include low fat curd in your diet regime as it contains live bacteria which tame bloating by increasing intestinal motility.
8. Method of cooking
no doubt salads and sprouts are good for our health but if experience distension with them then saute, blanch or steam them also fried foods are best to be avoided not only because of their high-calorie content but also because frying leads to changes in oil composition which may result in bloating.
9. Avoid chewing gums and candies
while chewing them air enters our digestive system, giving us feeling of bloating, also candies are zero in nutrition but contain loads of calories. Also, eat slowly as gulping down increases air passage to the digestive system
10. Individual tolerances
some individuals are more intolerant to certain foods like radish, capsicum, tea, cauliflower etc, so with your own personal experience omit them from your diet.

Anitha Narayanamurthy · Answer

1. Never eat a snack out of a carton or a cover. Always use a cup or a plate to so you know how much you are eating.
2. Have at least one bright colored fruit and one bright colored vegetable a day
3. Take a small snack box to office with almonds, walnuts and other dry fruits to satisfy your cravings
4. Try to have your dinner by 8 so that you are not too hungry and also make healthy choices at dinner.
5. People who eat breakfast have a better success rate at losing weight.
6. Beware of zero trans fat and fat free foods as you might end up eating high sugar and carb containing foods.
7. People who are emotional eaters learn to identify the emotion that makes you eat unhealthy food and try diverting your mind to something else you love
8. If your plates are too big trade them off for a 9 inch plates
9. Replace your weighing scale with a tape measure.
10. Share your weight-loss journey with a family member or friend so that you are accountable to each other.
11. Green tea at least once a day will help you boost your metabolism
12. Sleep helps in repair and regulating your hormones. Sleep atleast 8 hours in a day.
13. Have fruits at least twice a day.