If you want to get a slim belly fast, proper diet, abs exercises, and getting enough sleep are the main three things to focus in addition to colon cleansing and drinking detox water to remove toxins.
When your diet plan already excludes sugar, alcohol, fast food, soft drinks, and still you haven’t seen significant changes in your middle waist, it’s time to change the approach and learn more about smart flat tummy foods.
It might be you don’t need to lose visceral fat and exhaust yourself with crunches — your flabby belly might be just stomach bloating problems, especially if you are over 40.
What are Certain Foods that Help Flatten Your Belly?
So, what should you eat to eliminate bloating and get a flat stomach? Good news for you: reducing bloat, improving digestion, and returning your flat belly can be solved with a few adjustments to your current diet plan.
Research of Stanford University Medical Center reveals FODMAP as a potential cause of gas, bloating, cramping, and gut inflammation.
FODMAPs are sugars in foods that you eat, but your body can’t digest and absorb them well. Choose the following flat belly products in your menu, and you will be surprised by how you feel in just a few days.
- lactose-free dairy or non-diary alternatives such as almond milk, rice milk, different kinds of nut butter;
- wheat free grains and flours;
- low FODMATs fruits, vegetables, and berries (exp., bananas, grapefruit, kiwi, lemon, orange, pineapple, leafy greens, zucchini, cucumbers, pumpkin, etc.)
- low FODMATs seasonings (exp., olive oil, soy sauce, balsamic vinegar, etc.)
Editor’s Resources: List of Flat Belly Diet Low FODMAP Foods that Doesn’t Cause Bloat
A food diary is a helpful tool to keep track of meals that trigger symptoms of the irritated gut. If you feel your body is too sensitive to gas (irritable bowel syndrome) or you have personal food intolerances, talk to your doctor or a dietitian.
What “Healthy” Foods to Limit or Avoid Completely
You can find FODMAPs in a variety of meals that are widely recommended by nutritionists for healthy weight loss. However, if it is hard for your body to break down and absorb such products, it is a good idea to cut them out.
Foods with high FODMAPs dramatically increase water retention and sugar cravings, slow down metabolism, and cause problems with digestion. And it does not matter if an intolerable product is in a keto diet plan or paleo.
Health Risks To Be Aware Of
Read ingredients labels and stick with your short-list of smart flat belly foods. Learn what your meals are made of, overall low FODMAPs product can be made of high FODMAPs ingredients.
How to Get a Flat Stomach Without Exercise
1. Decrease Salt Intake
High sodium levels (hypernatremia) without drinking enough fluids lead to serious health problems like stroke, high blood pressure, kidney dysfunction, and stomach cancer.
It might sound counterintuitive, but you should drink lots of water in case of high sodium blood levels. Water flushes sodium from your kidneys, cleanse the colon, and reduces retained water weight; so, you feel less bloated and puffy.
2. Limit portions size
It takes some discipline, but you should control how much carbohydrates you’re consuming. Measuring portion sizes, controlling what you eat, and eating slowly are some excellent choices you can make to slim flabby belly.
Therefore, keep in mind that you shouldn’t restrict your calorie intake too much in the long term. Better try intermittent fasting for 16-hour fasts or 24-hour ginger lemon water detox, twice per week.
All of these popular fasting schemes cause weight loss as long as you watch portions size and don’t overeat the next day.
3. Reduce Stress
Research shows that high cortisol levels increase appetite, slow metabolism, and accumulates excessive abdominal fat. If you’re trying to become leaner, one of your main priorities should be the minimization of stress and anxiety.
Mindful meditation, abs exercises routine, and thoughtful dieting will burn not only stubborn belly fat but also lower stress hormones.
Remember, B-complex vitamins, calcium and magnesium are essential in your stomach flattening diet and keeping your emotions stable. Add minerals-rich foods to meet your daily needs. Check out our more detailed article on most effective supplements for reducing belly fat.
Before starting a new diet determine which eating plan could suit best your nutritional needs, personal health conditions, and lifestyle.