You want to trim inches off your waist, but dread going to the gym. The thought of doing sit-ups makes you cringe. Late-night infomercials advertise weight loss pills and exercise devices that claim to flatten your abs without leaving the couch. If it sounds too good to be true, it probably is. Fortunately you can flatten your stomach without doing a single crunch, by making healthy changes to your daily habits.
Eat More Fiber
Increasing your fiber intake helps keep you feeling fuller longer; so you eat less during the day, encouraging weight loss. Fiber is less energy dense, meaning you can eat more volume while consuming fewer calories. Add fiber to your diet by eating fruits, vegetables, fiber-rich cereals and whole-grain breads and pastas. Substitute some of the white flour with whole-grain flour in your cookies and cakes. Aim for 30 to 40 g of fiber daily.
Drink Water
Dehydration can lead to excess water weight in your midsection. Drinking more water helps eliminate bloating and weight gain caused by water retention. Increase your water intake by substituting water for sugary sodas and juices. Keep a water bottle with you to stay hydrated throughout the day. Drink a minimum of six to eight cups of water per day.
Avoid Processed Foods
Processed foods contain large amounts of chemical preservatives, sodium, refined sugars saturated and trans fats that can cause bloating in your midsection. Avoid foods like frozen dinners, boxed meals, deli-meats, potato chips and pre-seasoned foods. Stick to foods in their natural form like fresh fruits and vegetables, lean meats, poultry, fish, eggs, whole grains and healthy fats.
Eat Often
Eat five to six times per day. Consume a small meal every three to four hours to boost your metabolism. Skipping meals slows down the metabolism so your meals are more likely to be stored as fat. Have a serving of protein and carbohydrates at each meal. For example, have a baked boneless skinless chicken breast with half sweet potato and 1 cup of spinach.
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