When trying to get a flat stomach, diet and exercise is key. However, setting up strict rules and making certain foods such as chocolate off-limits is bound to set you up for failure. According to the Cleveland Clinic, dark chocolate provides many health benefits, including improved cardiovascular function and health. The most important rule when indulging in sweets, or any other treat, is to enjoy them in moderation.
Chocolate Health Benefits
According to the Cleveland Clinic, eating dark chocolate has shown to provide many health benefits including reduced blood pressure and cholesterol, reduced risk of heart attacks and strokes, reduced inflammation and better protection against heart disease and free radical sources, such as pollution and cigarette smoke. Not all chocolates are created equal. When compared to processed chocolates, such as milk chocolate or hot cocoa mixes, dark chocolate contains more beneficial ingredients, including antioxidants and flavonoids.
Chocolate and Diet
Chocolate contains monounsaturated fats plus other healthy ingredients. Chocolate as part of a jumbo-sized candy bar with nuts, caramel, peanut butter, marshmallows and other ingredients can add extra grams of calories and fat. The Mayo Clinic recommends plain and simple chocolates that contain 60 percent cocoa, such as dark chocolate. Candy bars often contain milk chocolate, which contains 25 percent or less cocoa. Eating one or two squares of dark chocolate daily should not impact your diet and weight-loss efforts.
Don't Forget to Exercise
To get a flat stomach, it is just as important to increase your daily physical activity levels as it is to watch what you eat. The Centers for Disease Control and Prevention encourages adults ages 18 to 64 to participate in at least 150 minutes of moderately intensive physical activity a week. The organization also recommends strength training two or more days a week. Cardiovascular exercises, such as running, swimming or jump roping, as well as strength training workouts that include lunges, squats and crunches can help you attain a flat stomach.
Other Considerations
It is never a good idea to make certain foods, such as chips, cookies and candies, off-limits. Adopt healthier rules instead. Pay attention to the nutrition label on the candy bar or food packaging and eat only the amount listed as the serving size. Refrain from eating straight out of a bag or box. To prevent temptation, keep treats away from easy-to-reach locations, such as your desk drawer or purse. Place an apple or banana there instead. If you do happen to splurge, your flat stomach efforts are not ruined. Spend an extra 30 minutes at the gym or refrain from splurging for the rest of the week.
References
- Cleveland Clinic: Heart-Health Benefits of Chocolate Unveiled
- MayoClinic.com; Small, Sweet and Healthful: A Square of Dark Chocolate a Day Offers Benefits; August 2008
- Reuters; Chocolate Doesn't Have to Derail a Diet: Study; Genevra Pittman; August 2011
- Centers for Disease Control and Prevention: Balancing Calories
- HelpGuide.org: Healthy Eating
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