How To Get A Flat Tummy In A Month
Practicing healthy eating habits and cutting down on sugary foods will help reduce calorie intake and the risk of cardiovascular disease, hypertension, type 2 diabetes, sleep-disordered breathing, ADHD, and cancer.
3. Increase Fiber Intake
Foods rich in dietary fiber are great for quick weight loss (11). They are also known as “complex carbs.” They form a gel-like layer in the stomach, thereby increasing digestion time. This, in turn, increases satiety They help improve digestion by increasing the number and variety of good gut bacteria .
Dietary fiber also improves bowel transition through the colon and prevents constipation and toxin accumulation. Here’s what you can consume:
- Veggies – Carrot, cauliflower, Chinese cabbage, cabbage, bok choy, spinach, chard, kale, radish greens, parsley, scallions, okra, eggplant, edamame, peas, bottle gourd, bitter gourd, ridge gourd, beetroot, cucumber, tomato, lettuce, and cilantro.
- Fruits – Apple, banana, peach, pear, orange, sapodilla, prune, pomegranate, blueberry, strawberry, mulberry, guava, plum, watermelon, muskmelon, grapefruit, sweet lime, lime, and lemon.
- Grains And Pseudograins – Brown rice, red rice, black rice, sorghum, barley, broken wheat, amaranth, quinoa, and oats.
- Seeds – Chia seeds, ground flaxseeds, melon seeds, cucumber seeds, and pumpkin seeds. Here is a list of fiber-rich foods for weight loss.
4. Consume More Protein
Scientists found that a high-protein diet led to greater weight loss, increased metabolism, satiety and fat oxidation, reduced waist circumference, and improved lean muscle mass . Here’s a list of lean protein sources. Consume at least one source of protein with each meal:
- Plant sources of lean protein – Kidney beans, fava beans, soya beans, edamame, lentils, garbanzo beans, mushroom, tofu, seeds, and nuts.
- Animal sources of lean protein – Egg, milk, ground turkey, skinless chicken breast, mackerel, salmon, tuna, haddock, herring, basa, carp, yogurt, homemade ricotta cheese without sugar, and casein water.
In addition to these, you may also consume protein shakes for a flat tummy. A clinical study published in the BMC Journal of Nutrition and Metabolism found that individuals consuming a whey protein drink before a meal lost more body fat than the control group. Also, they lost significantly less lean muscle mass as compared to the other group .
You can buy protein shakes online. But if you are looking to go natural, make your own protein shake at home with fiber and protein-rich ingredients such as tofu, whey, oats, quinoa, peanuts, pistachios, cottage cheese, Greek yogurt, or soy milk.
5. Stay Hydrated
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Hydration is key to maintaining a healthy weight. A study published in the journal Nutrients states that increased water consumption leads to reduced body weight, waist circumference, and body fat mass .
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