Getting and maintaining a flat stomach is about more than just vanity. A slim waist is a sign of health. Excess belly fat is a key risk factor for diseases such as diabetes, hypertension and heart disease, so it is important to work at keeping a flat stomach. Eating plenty of fruit is one way you can trim your stomach, because it offers an abundance of nutrients in a relatively low-calorie form. Fruit also has other health benefits which make it an effective tool for trimming your waistline.
Fat-Burning
The first step toward a flat stomach is burning off excess fat, and citrus fruits are recommended if you are trying to lose weight. A study reported on in the June 2005 issue of the “Journal of the American College of Nutrition” found that vitamin C status has a discernible effect on body weight. If you have good vitamin C levels, your body burns up to 30 percent more fat during exercise than if you are vitamin C deficient. You should make fresh citrus fruits, such as grapefruit, oranges and tangerines a regular part of your diet.
Bloating
Even if you are a healthy weight, you may suffer from a bloated stomach due to hormones, stress or water retention. Increasing your water intake is essential to beating bloat. Water flushes out your system and helps relieve constipation, which is a frequent cause of bloating. Fruit is about 80 to 90 percent water. Eating more fruit can help alleviate bloating and flatten your stomach.
Fiber
Most fruit is high in fiber, which is key to successful weight loss, and maintaining a flat stomach. “Easy Natural Weight Loss” by Patrick Engelen notes that fiber-rich foods, such as fruit, are filling, nutritious and promote heart health. They also help you feel full for longer, which can reduce cravings for unwholesome foods. Apples, which contain two types of fiber, are especially good if you are trying to lose weight. Dried fruits, such as apricots, raisins and prunes, are sweet as well as fiber-rich, making them a good choice for desserts or snacks.
Digestion
Sluggish digestion will make you feel heavy and bloated, but fruit can help cleanse and improve digestion, according to “Diseases of the Digestive System,” written by Dr. Shiv Kumar. Because fruit has a high-water content, combined with fiber, it acts as a cleanser for your system, adding roughage that helps clear out toxins and promote healthy gut function. Fruit digests quickly, so eat it on its own. Don't mix it with other, heavier foods which can slow your digestion.
References
- “Journal of the American College of Nutrition”: Strategies For Healthy Weight Loss: From Vitamin C to the Glycemic Response; C.S. Johnston; 2005
- “Parents” magazine: 10 Ways To Beat Bloating; October 2004
- “Easy Natural Weight Loss”; Patrick Engelen; 2010
- “Diseases of Digestive System”; Dr. Shiv Kumar; 2010
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