14 tips for a flat belly and more tight Belly! Plus Exercises Schedule

14 Golden Tips for a Flat & Tight Belly + Exercises Schedule

 

14 Golden Tips for a Flat & Tight Belly + Exercises Schedule

Excess belly fat is one of the biggest health risks today.

Nobody likes a belly, but the reality is that a large part of the Western population carries a lot of belly fat.

Visceral fat, better known as belly fat, causes a large number of health risks such as obesity, high blood pressure, type 2 diabetes and even cancer.

That is why getting a flat stomach is not only a matter of beauty but also the best for your health.

In this article, I give you 14 golden nutrition tips to burn body fat and get rid of your tummy forever.

What you discover in this article is:

  • The secret of oily fish to get a flat stomach
  • Why stress is your biggest enemy if you want to lose weight
  • The best oil to cook healthier and burn belly fat
  • With which great method you can lose weight healthy and permanently (the commerce does not talk about this)
  • And of course much more ..

Tip # 1: Eat fatty fish every week

Fatty Fish - Man with a big fish in his armsLet’s start with oily fish. ‘Fatty fish? But Tommy, that’s all right? “It sounds a bit contradictory, but oily fish is incredibly healthy!

Fish is full of important nutrients such as proteins, vitamins and minerals. Fatty fish also contains a lot of vitamin D, which people often have a shortage of.

In addition, oily fish is rich in omega 3 fatty acids. Omega 3 fatty acids fall under the healthy fats and are crucial for your body and brain to function optimally.

The health benefits of omega 3 fatty acids include:

  • The reduction of your cortisol content
  • The stimulation of fat burning
  • Counteracting depression and anxiety
  • Helps you keep supple joints and strong bones

Many studies have shown that people who regularly eat fatty fish have a lower risk of heart attacks, strokes and cardiovascular diseases.

It has also been scientifically proven that fish oil supplements help adults and children with the fatty liver disease. The omega 3 fatty acids counteract fatty liver and reduce belly fat.

Fatty fish that I advise you to eat are:

  • Mackerel
  • Salmon
  • Herring
  • Trout
  • Sardines
  • Tuna

To benefit from the health benefits of omega 3 fatty acids you will have to eat oily fish at least once or twice a week. Is that not going to work? Then buy fish oil supplements.

Tip # 2: Reduce stress in daily life

Stress in Daily LifeBelieve it or not, but stress can provide more belly fat. The culprit is cortisol, the stress hormone that is released when you have a lot of long-term stress.

Research shows that a high cortisol value increases appetite and stimulates fat storage in the abdominal area!

You often see people eating more when they have stress. This is rather pointless because solving stress should be a priority and not the consuming of more food.

Are you a woman and do you suffer from overweight? Then pay extra attention. Because women with a large waist appear to produce even more cortisol in response to stress. Increased cortisol contributes in that way further to fat increase around the abdominal area.

To get a flat stomach it is advisable to do activities that work de-stress.

For example, think of:

Tip # 3: Avoid simple carbohydrates

no Candy signDo you wonder which carbs are bad? Then we really end up with refined, or simple, carbohydrates.

Eating a lot of refined carbohydrates ensures that getting a tight stomach becomes an impossible task.

Simple carbohydrates, also known as fast sugars, no longer contain fiber-rich parts. You can see simple carbohydrates as an empty product.

They have been processed in such a way that all important nutrients have been removed during the production process. Think of vitamins, minerals and fibers.

 

Food products that contain a lot of simple carbohydrates:

  • Soft drinks
  • Cookies
  • Pastry
  • Candy
  • Cornflakes
  • Potato chips
  • White bread
  • Fast food
  • White rice
  • Ready-made meals

Avoiding simple carbohydrates helps to lose belly fat. Diets with less than 50 grams of refined carbohydrates per day contributed to the loss of belly fat in overweight people.

You do not have to follow a strict low-carbohydrate diet right away. Some researchers suggest that replacing simple carbohydrates with complex (multiple) carbohydrates is enough to improve your health and reduce excess belly fat.


In a long-term American cardiac study, the Framingham heart study, scientists have been conducting cardiovascular disease research for more than 65 years. This has shown that people who eat mainly complex carbohydrates have a 17% less chance of being overweight than those who consume refined carbohydrates.


Tip # 4: Eat more eggs

Your partner will probably be less happy with it on the couch in the evening, but eggs can help you to lose weight.

Eggs are cheap, low in calories, rich in protein and a source of all kinds of nutrients.

Eggs at breakfast help you to eat less the rest of the day. Protein-rich foods have been shown to reduce appetite and give your stomach a fuller feeling.

Do you want to reduce belly fat? Cook some eggs!

Tip # 5: Replace baking and frying butter for coconut oil

It is very unfortunate that many people do not have coconut oil at home. Coconut oil is in fact very healthy!

Several studies conclude that coconut oil temporarily stimulates the metabolism. But it gets even better because coconut oil proves to be particularly useful in combating harmful stomach fat.


In a study of obese men, it appears that the daily addition of 2 tablespoons of coconut oil to their diet is sufficient to reduce the waist fat by 2.54 cm.


Yet another study looked at a group of women following a low-calorie diet. The women who took 2 tablespoons of coconut oil a day had a decrease in waist size, while the soy oil group had a slight increase in waist size.

Tip # 6: Eat more fruits and vegetables

Fruit and VegetablesI do not have to tell you that vegetables and fruit are very healthy. But did you know that they are your best friend when it comes to getting a tight stomach?

Besides the fact that fruit and vegetables are rich in water, minerals, vitamins and soluble fibers, they also have a low energy density.

By that, I mean that they contain few calories. Ideal if you want to lose weight.

Numerous studies have shown that people who eat a lot of fruits and vegetables generally suffer less from overweight.

Tip # 7: Do not drink fruit juices

Huh? No fruit juices? But that should be healthy? No, that is unfortunately pretty bad.

Although fruit juices contain some vitamins and minerals, they are also high in sugars. Manufacturers are fooling you when it comes to ‘healthy’ fruit juices. In fruit juices, there are no healthy fibers that are in smoothies.

Most types of fruit juices are chock-full of hidden sugars that increase your blood sugar level at a rapid rate.

Even fruit juices without added sugars are a disaster for your blood sugar level. A portion (248 grams) of unsweetened apple juice contains no less than 24 grams of sugar, half of which is fructose.

  • Drinking large amounts of fruit juice causes a significant increase in belly fat. Something that you absolutely want to avoid if getting a flat stomach is your goal.
  • To get a flat and tight belly you can replace the best fruit juice and soda with water with a slice of lemon.

Tip # 8: Do not bring unhealthy products into your home

Lays Chips 1960s-1980s-TodayA relative always had a tendency to put cookies and sweets in a bowl on my dining table.

This made them look nice. It was a sweet thought, but it was not so good for my health.

This makes the temptation so strong that you can hardly resist it. You understand that at the end of the day the scale was often half empty.

Seeing unhealthy food alone causes hunger and the need for unhealthy food. This will make you eat more which ultimately causes weight gain

If you are wise, you buy as little unhealthy food as possible. If you do, keep it out of sight so that the chance is less than your attention will be drawn if you are hungry.

It is better to place healthy food such as fruit and vegetables visible on the dining table or countertop.

Tip # 9: Use smaller plates

 

plate size todaysA very practical tip that helps to get a flat stomach: buy smaller meal plates.

We have been working to create a lot. You can eat a lot more on a larger plate.

And this is dangerous because a normal portion seems smaller because of this. You are therefore more inclined to add some extra.

With small plates, you can make your brain think you eat more than you actually do.

Researchers think that using small plates can be useful for eating less because it helps to change your perception of meals.

 

Tip # 10: Eat enough protein

Proteins have a strong effect on your appetite. It helps you to suppress your appetite and eat fewer calories. This is because proteins influence certain hormones that play a role in the hunger signals to the brain.

This study shows that an increase in the daily protein intake by 15% to 30% can cause people to eat 441 calories less per day. The participants lost 5 kilos in 12 weeks without having to continue with a diet.

In short, eating more protein-rich food automatically contributes to weight loss in the longer term.

Tip # 11: Start with periodic fasting

Intermittent fast, also known as periodic fasting, is becoming increasingly popular. And with a good reason. Periodic fasting has a number of impressive health benefits.

It is a diet where you alternate a period of eating with a period of fasting. The most popular variant is to fast 16 hours a day and eat food in a time period of 8 hours.

In a review study on periodic fasting, it appears that the fat percentage of people decreased by 4% to 7% within a period of 6 to 24 weeks.

Do not be afraid that your metabolism will slow down if you do not eat anything for 24 or 16 hours. Research shows that your body will only end up in ‘starvation mode’ after about 3 to 4 days.

Short periods of fasting, as described above, accelerate your metabolism.

Tip # 12: Choose water or green tea

Cup with green teaMost people are not very enthusiastic about drinking water or tea.

But drinking water and green tea have a lot of health benefits:

  • You get a feeling of satisfaction (and therefore eat less)
  • Your metabolism goes up (more fat burning)
  • Theanine in green tea leaves you relaxed, so your eating requirement is less

The quality of drinking water in the Netherlands is perhaps the best in the world, so it costs you nothing. Pure green tea will have to be bought. Buy it HERE!! Matcha Green Tea Powder – Premium Grade 120g

  • Drinking 1.5 to 2 liters of water is sufficient to maintain your moisture content daily.

Tip # 13: eat slowly do not eat too quickly

Don't eat like a pigAre you a fast eater? Do it a little slower next time.

Not only do fast eaters enjoy less of the food, it is also unwise if you want to lose weight. Your brain needs a little time before it registers that you are satisfied.

Slower eating ensures that you keep more control over your own body weight.

 


Several studies show that even something as simple as slower chewing can help you eat less food and increase the production of hormones that are associated with weight loss.


Tip # 14: Stay away from corn flakes

No CornflakesIn my younger years, I was a cornflakes lover. It was a shock to me when I heard that cornflakes are not really healthy at all.

This is because cornflakes contain a lot of sugars.

If you like a healthy breakfast in the morning, I advise you to replace cornflakes with oatmeal.

Oatmeal is very healthy and gluten-free!

Check my article about Oats!

Exercises Schema for a tight stomach

Abdominal fat away? In addition to nutrition, physical exercise also plays an important role in getting rid of belly fat.

Are you looking for good exercises that you can do for a flat stomach?

I give you the best exercises to lose weight and get a slimmer figure.

  1. Crunches 3 x 15 reps
  2. Twist Crunches 2 x 30 reps
  3. Side Crunch 3 x 15 reps
  4. Reverse Crunches 3 x 15 reps
  5. Vertical Leg Crunch 3 x 15 reps
  6. Bicycle Exercise 2 x 30 reps
  7. Lunge Twist 2 x 20 reps
  8. Rolling Plank Exercise 1 minute
  9. The Stomach Vacuum 15 to 20 seconds hold the position
  10. Captain’s Chair 3 x 15 reps
  11. Bending Side To Side 2 x 20 reps
  12. Walking 30 – 45 minutes
  13. Running 30 – 45 minutes
  14. Jogging 30 – 45 minutes
  15. Cycling 50 – 60 minutes
  16. Swimming 30 – 45 minutes making laps
  17. Expert Tips – contact a personal trainer

Follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!

                          

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

11 Comments Add yours
  1. Hi Tommy, I absolutely agree with all your topics you discuss on your website. I’ve had discussions with friends about some of these topics, and they’ve just laughed at me. It is so comforting to see your website. Ah that fluoride in toothpaste debate, I’ve had a non fluoride toothpaste and a dentist said I shouldn’t use it. Hmmm I’m going back to it now. I also really enjoyed reading your article about carbs. I love eating buckweat, quinoa and brown rice, my body just operates really well on these grains. But then again, I just love being healthy. A question about carbs; do I need to eat wheat or include it in my diet? I’m happy using alternatives! Here’s to health!

    1. Hi Shelley Ann, great to know that you like to take care your health. I always say Health provide Wealth. No, you don’t need wheat. You can eat any carbs and as you read in my article there are many good and healthy options.

      Fluoride is an topic with different fews, but for sure we don’t get really better and stronger teeth from that. I would say go and use that natural toothpaste again it will do the job just fine.

      Any question let me know and I will try to answer 

      Tommy

  2. Thanks for the excellent post.

    I’m a 42 year old man an I have a less than desirable midsection.  I have a few questions, if you don’t mind…

    1) I love white fish, halibut, sea bass, etc.  will they suffice or are the pills a better option?

    2) I love my carbs.  This one may be the hardest step for me.  Do you have any suggestions to reduce or cut them completely from my diet in such a way where I won’t lose my sanity?

    3) I do love eggs.  Are there certain preparations that are better than others (for example would scrambled be healthier than hard boiled, etc.)?

    4) I’m not a fan of coconuts.  This may be a silly question but does coconut oil taste like coconut?  If, so that’s a deal breaker.  In that case, would another oil such as avocado work instead?

    Tip #8 is another hard step.

    5) Periodic fasting…I’ve heard multiple smaller meals is better than 3 large ones.  Would that still apply in this case or should I just do the 3 within that 8 hour window?

    I am a fast eater…that’s another thing I need to work on.

    6) Finally, on the exercises, do you recommend doing them all, just one and rotating the options or a grouping of 3 to 5 of the options each day, etc.?

    Sorry for all of the questions but I want to be clear before I start my regiment.  The rest of your article was clear and concise.

    Thanks again for the great information!

    1. Hi Scot, I am a metabolic health coach / personal trainer running close to 60 years and still working out 6 times per week about 1 hour per day.

      Coming to your questions. 1.) White fish is fine and pills is for me always an extra supplement I use Fish Oil, Multivitamins/mineral supplements and some other supplements on the moment I use a few products from Unicity.

      2.) most likely you need to reduce as most people are eating to much Carbs eat a little more fish and you will not getting hungry.

      3.) Eggs eat them anyway you like them

      4.) No if you use coconut oil for cooking you will not have an coconut taste with your food

      5.) you can eat the same amount of Kcal in your 8 hour window having that said if you don’t eat much more than your body need.

      6.) I don’t know how fit you are so start with a group of 5 and build it up to all and from number 12 to 17 make a daily choice. For number 17 I can offer online training within my app, but these exercise mention in the article you can do on your own.

      And the best for last Tip 8 keep it moderate for sure not on a daily basis.

      Any questions more don’t hesitate to ask

      Tommy

  3. Thank you very much for all of the great tips. The exercises listed toward the end of this posting was like the cherry on top of the sugar free non fat yogurt Sunday! I know everything I need to know to get my six pack back… I mean get a six pack in the first place. 🙂

    I had no idea that coconut oil could stimulate your metabolism! It’s time for me to start using coconut oil on a regular basis.

    Is there any particular stress relieving exercises you would recommend aside from the 3 mentioned? Any stress supplements that you know have helped others?

    Thanks for the great information Tommy. Going to check out some of your other articles and bookmark your website.

    Jay S.

    Tower Bridge Consultants LLC

    1. Thanks Jay, for your comment and makes me feel good that I could help you with my info.

      Your question about stress supplements I for myself use supplements from Unicity. I am a metabolic health coach / personal trainer and have many good results with my clients. The most important part eat last factory produce products and don’t eat more Kcal then you needed.

      Hopefully seeing more question related to other articles of mine.

      Tommy

  4. I never knew oily fish like mackerel can help curb belly fat. This losing belly fat thing sometimes confuses me, like when you say “eat fruit and vegetables”, and in another instant “fruit juice” is said to be not good to healthy. Is it maybe because the fruit juice will have been processed and lost its nutrition value?
    Your article was so helpful to me, actually, my wife is struggling with belly fat problem I think this article is going help her a lot, I have bookmarked it.
    One thing that we noticed was also contributing to her ever-increasing belly fat was the use of Depo Provera as a family planning method. After she changed to another family planning method, there was a considerable improvement, so harnessing ideas outlined in this article, will help her deal with the problem for good.

    1. Hi Ngonidzashe, when I talked about fruit juice I mean the ones you buy in a shop (supermarket) because these contains a lot of sugar, not the fresh fruit juice. Also when you eat fruit the fibers in the fruit prevents the spike of insulin. So fresh fruits are no problem.
      Yes, I am aware that family planning methods can have an effect on fat storage it’s indeed then better to check out or another product will work better.
      I would suggest checking out some other articles and see what you can change in your daily life habits start with small changes then they will last forever.
      Tommy

  5. Hey great post, I practice a lot of your tips already. I try to keep a toned stomach and I like reading articles like these to help remind me not to veer off the healthy track.

    It’s cool that you talk about fish. Many people don’t know about omega 3 fish oil and weight loss. But it’s true. Omega 3 fish oil can actually dissolve bad fats.

    Thanks for the great post. I am book marking your page.

    1. Thanks for liking my article. Keep on the right track. Health Provide Wealth is what I always say to my clients.

      Tommy

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