Last updated on Jun 22nd, 2021 at 04:42 pm

A reasonably flat tummy is more than just a confidence-boost. It’s also a fairly reliable indicator of overall health. We all know this – that guy with the massive beer-belly draped over his jeans can’t possibly be healthy right?

We don’t all need to strive for washboard abs, and six packs, but a flatter stomach is an indication of better health. According to Hopkinsmedicine.org, “Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.”

Going from flabby to flat is a journey that takes some work, but it is totally worth it.

Here are a few tips to help you on your way to confidence and great health:

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1.     Prioritize your macros:

The balance of macronutrients in your daily nutrition plan is critical. If you’re carrying a few extra kilos around your middle, you are probably someone whose body deals better with fats than carbohydrates.

A good starting point for your flat tummy would be to divide your plate into three sections.

Two of the three sections should be made up of vegetables, and the other one of a protein (meat, fish, eggs etc). Eat carbohydrates sparingly – ideally just at one meal per day.

2.     Get your portion sizes under control:

Most people who are overweight got there by eating too much, too often. You have to find a method of controlling your calorie intake that works for you.

Common variants include three meals per day, five or six small meals per day, or one large meal per day.

All of these methods have the potential to work or not work – the responsibility is on you to eat the correct amount.

I like to eat three times per day as I find eating six times too time-consuming, and only eating once a day tends to make me feel lethargic. My rule for how much to eat? Stop when I feel 80% full.

3.     Fibre, fibre, fibre:

Getting enough fibre in your daily diet is one of the most understated factors in weight loss. Fibre gets your system cleaned-out, makes you feel fuller for longer, and helps regulate cholesterol. A good amount to aim for is 25g per day.

The great thing is, eating lots of vegetables and fruit takes care of most of your fibre intake every day. If you struggle to meet the requirement with food you can take a fibre supplement like Psyllium Husk.

4.     Hydrate to deflate:

Dehydration is scary. It inhibits brain function, affects joint health, harms your hair and skin, and makes your body water-retentive (amongst other things).

Water retention is bad if you want a flat belly because water retention makes you look bloated. Drinking more water causes your body to release stored water, and actually decreases bloating.

 

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While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.