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
Let’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:
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
Believe 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:
- Meditation exercises
Tip # 3: Avoid simple carbohydrates
Do 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
- 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
I 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
A 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
A 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
Most 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
Are 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
In 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!
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.
- Crunches 3 x 15 reps
- Twist Crunches 2 x 30 reps
- Side Crunch 3 x 15 reps
- Reverse Crunches 3 x 15 reps
- Vertical Leg Crunch 3 x 15 reps
- Bicycle Exercise 2 x 30 reps
- Lunge Twist 2 x 20 reps
- Rolling Plank Exercise 1 minute
- The Stomach Vacuum 15 to 20 seconds hold the position
- Captain’s Chair 3 x 15 reps
- Bending Side To Side 2 x 20 reps
- Walking 30 – 45 minutes
- Running 30 – 45 minutes
- Jogging 30 – 45 minutes
- Cycling 50 – 60 minutes
- Swimming 30 – 45 minutes making laps
- 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