In basic terms, one pound of fat equals roughly 3,500 calories. This means, generally speaking, that you need to burn 500 more calories per day than you consume in order to lose a pound a week, which is considered a healthy weight reduction rate. When you’re trying to reduce your calorie intake, it’s important to make each calorie count by choosing low-calorie, high-nutrition foods like vegetables, fruits, and lean proteins. The tables available through the Mayo Clinic provide examples of how making some relatively simple food “swaps” and portion alterations can help significantly reduce your calorie intake.
Some people associate fiber with bloating and therefore advise against it when seeking a flatter tummy. In reality, though, fiber helps flush out your system, which can help reduce a bloated appearance. Fiber does, however, provide a more lasting feeling of fullness, which can help you reduce your daily calorie intake.
Packed with protein and low in carbohydrates and overall calories, eggs can make an excellent breakfast option to help jump-start your day. There is also evidence that dairy proteins help increase satiety (your feeling of fullness), which may help you to eat less during the day. Look for low-fat options. [3] X Research source
A study conducted at Penn State University indicates that consuming a bowl of low-calorie soup before lunch or dinner reduces overall calorie intake at that meal by some 20%. Basically, it helps fill you up before you even get to the main part of your meal. [4] X Research source For the best nutritional benefits, choose a soup that is low in calories, fat, and sodium, and high in vegetables, lean protein, and fiber. Make sure to check labels if you are using prepared soup.
That said, there are foods that can help your stomach appear slimmer by dealing with bloating or a slow digestive system, such as those containing fiber or probiotics, or those lower in sodium.
Think of it this way — if you were wearing a light jacket, would the type of exercise you are doing make you want to take it off? You want to choose aerobic exercises that warm your body enough that you’d want to shed a real jacket — brisk walking, cycling, dancing, swimming, and so on. Cardiovascular exercises of this sort can burn enough calories to require your body to draw energy from (and thus “shed”) your “fat jacket. ” It should be noted, however, that you do not want to perform only cardio exercises and neglect building muscles and strength. Cardio burns more fat during the exercise, but muscle burns fat while you are at rest — building muscle, therefore, will ultimately help you burn more fat. You need both types of exercise for bone health and metabolism.
Cardiovascular exercises get the heart pumping and are great for burning visceral fat. [8] X Research source Some people prefer the discipline and routine of taking the same jog around the neighborhood each morning, but for many of us, variety helps make aerobic exercise more appealing. Even activities like housecleaning or yardwork can count if you keep up a brisk pace. You may want to keep a daily activity log to track your daily aerobic exercise.
While simple sit-ups and crunches are an option, there are seemingly endless ab-toning exercises out there, with names like the “hip dip plank” and the “inner thigh crunch lift. ” Employing a variety of core-strengthening exercises is more likely to provide overall toning, but remember that aerobic exercise should be your priority. [10] X Research source [11] X Research source
For instance, you can try:[12] X Research source The “pike and extend. " Lie on your back with your arms and legs extended upward. Crunch your abs and try to touch your toes with your hands. Drop both hands and one leg down so they are parallel to the floor (and your body). Repeat the move while alternating legs. The “knee-up with overhead press. " Sit on the floor with your knees bent and feet on the ground. Hold dumbbells in each hand at shoulder height. Lean back slightly, extend your arms straight up overhead, and pull in your knees. Hold for a beat, return to the starting position, and repeat.
Most of us have attempted to “suck in our gut” at some point, but that is of course not sustainable. Proper posture, however, is sustainable. It can be learned and it can be made permanent. Visit How to Stand Up Straight for some simple posture strategies and exercises.
One of the best ways to reduce cortisol levels, it turns out, is to reduce our overall stress (basically, reducing that “fight or flight” response). In turn, this should help reduce the amount of fat stored in the abdominal area. Check out How to Relieve Stress for a wide range of strategies for recognizing, addressing, and reducing your stress levels.
Most adults need somewhere between seven to nine hours of sleep per day, but everyone’s precise needs are different. How to Be a Morning Person offers some useful tips for determining how much sleep you need — and how to help make sure you get it.
Excess salt intake is a common cause of bloating, because it facilitates water retention in the body. Skipping the salt shaker is a good idea, but the vast majority of most people’s sodium intake comes from prepared and packaged foods. Read labels and menu boards for sodium content, and work to remain at or below recommended daily levels. Carbonated drinks not only tend to provide empty calories with no nutritional value, the carbonation itself can cause bloating — just another reason to skip the soda. Bloating can sometimes be caused by digestive issues, and dairy products containing probiotics can help some people address this problem. Look for products like yogurt and kefir that contain “live and active cultures. ” Consider that constipation can cause bloating and the feeling of a fat tummy. Exercise is one way to help relieve constipation.
The traditional advice has typically been that an adult should drink eight, 8-ounce glasses (two litres) of water per day. You should drink more water when you’re exercising or on a hot day. We often don’t feel thirsty even when our bodies need fluid, so it’s a good idea to drink water regularly throughout the day. Drinking a glass of water before a meal can also help fill you up faster, thereby reducing your calorie intake.
