How to get a 6 pack and Flat Tummy or Stomach
Don’t Drink Soda to lose weight
There are many reasons why cutting out soda when trying to lose weight is a good idea. First and foremost, soda is invariably empty calories. Soda with calories is essentially sugar water, and as such, while it very briefly satisfies a transient desire for sweetness and thirst, it does not contain anything that will give you a feeling of satiation, or fullness. A 12 oz can of Coke, the size of an average can, contains 120 calories. For that same number of calories, you could have 2 large hard-boiled eggs, which gives you plenty of protein and a little bit of fat, plus plenty of vitamins and minerals; or you could have a nice bowl of oatmeal, which gives you fibre to help with heart health and improve your cholesterol level, a longer-lasting boost of energy from the complex carbohydrates, and 10 percent of your daily value of iron. Either of these will leave you feeling much fuller than the can of soda will.
Furthermore, even with diet sodas, it has been hypothesized that the feeling of sweetness in your mouth (from such artificial sweeteners as aspartame) leaves you feeling hungrier because your stomach and small intestine expect food and do not get it. Your digestive system responds to the expectation of food by secreting digestive enzymes to prepare your body for the incoming food, and when it does not get the sugar it expected from the feeling of sweetness, your stomach complains and starts churning anyway. This makes you inclined to eat more to compensate. Hence, even diet sodas have a negative impact on your attempts to lose weight.
Another major problem with soda is that it is often carbonated and flavored with phosphoric acid, which eat away at your teeth and bones over time. This is particularly problematic for women, who tend to have less bone mass anyway. Many people often drink soda without actively thinking about it; in this case, it is frequently easy to wean oneself off soda. Instead of keeping a can or two at your desk, keep a couple bottles of water instead. If you really feel you can’t wean yourself off it, keep the soda in the car, where it will be warm and unpleasant to drink immediately, and require a walk to get to drink, and keep the water at your desk or in the office fridge, where it will stay cold and refreshing. Other people drink it for the carbonation, in which case soda water is an acceptable substitute.
Reduce Stress to lose weight and get a flat stomach
One shocker that people are often faced with is that one of the main reasons they’re overweight, and that they stay overweight is because of their stress. But that’s not an entirely fair statement. The reality is that it’s more of a self-fulfilling prophecy. Here’s how it often works. A person feels terrible about themselves every time they look in the mirror. They wake up and hate what they see. They start their day, each day that way. Naturally, the person will then transfer those feelings of self-loathing onto those around them, assuming that others are viewing them the same way that they view themselves. People go through day after day, hating the world and they’ve been convinced that the world hates them. But this is simply not the case. And to get out from under this maddening thought cycle can be truly a boon to weight loss.
Stress is the source of many indulgences and binges is stress. Whether the stress of work, day to day life, marriage, finances, all can be perpetuated by the heavy weight you’re carrying around each day. So, how do we break the cycle? It must start with desire. You must want it bad enough to do something about it. If you find yourself hating day after day, with no motivation to do anything about the state you’re in, you’ve got to get up and move. It sounds redundant, but the only way to break the stress cycle is to get out the motivational hammer and smash it to pieces. Start out with burning off some stress, which by the way, will burn off some fat too. You need to feel good about yourself.
Exercise can seriously take the edge off stress. Many have noticed that after a good workout, the bulk of the stress and anxiety they were feeling is gone. It’s as though it was burned off with the fat. Seek ways of taking the edge off, without being self-destructive. Cut down on caffeine and take in some relaxing teas. Enjoy a good movie with some friends and treat yourself to peaceful evenings. If you’re angry, do something to let it out. Take up free writing to get out your feelings or get aggressive and punch some pillows. The key, however, is that for you to succeed in losing weight, you must do something truly productive with your stress and anxiety. Not something to suppress it, but to deal with it and eliminate it.
Don’t Eat too Fast to lose weight and get a flat tummy
Losing weight can be simply daunting. One of the most discouraging parts of losing weights is that often the individual feels that they cannot simply enjoy their food. They’re not eating the typical things that they’re used to, and everything can feel foreign. To be quite honest, everything is foreign. A diet truly is a life change. But few realize that taking the time and effort to truly enjoy one’s food can be a massive booster in weight loss. Why? Well, the cut and dry is that the slower you eat, the better your body will deal with the food. Let’s break this down on a few different levels.
First, the very act of enjoying your food causes your body to digest better. If you hate what you’re eating, your body is going to follow suit. After all, your head is leading your body. Your attitude truly affects things down there in your digestives. This may sound farfetched, but it’s true. A person in a good mood, eating good food slowly, will have a more relaxed body. And therefore, they’ll have a more relaxed digestive system. It can be difficult to attempt to enjoy raw foods, salads and all that healthy stuff you’re simply not accustomed to, but there’s a trick to it. Get outside of your box, and let your pallet become sophisticated. You’ve been on salt and cheese for years, and it’s time to expand to the many other flavors out there. You can do it!
The biggest reason to slow down while eating, however, is because it aids tremendously in the sheer amount of food you stuff in your mouth, as well as your body’s overall ability to digest. Many times, we shove that food from the buffet in our mouths as fast as we can because we know of the pain that will eventually come. The truth is, that pain, ie: being full, will happen sooner if we let it. This means fewer calories consumed. Take your time. Your gut will thank you, for more reasons than that, however. When you slowly chew, relaxing, and enjoying every bite, what you’re doing is aiding the rest of your digestive system in all its daunting tasks. You’re doing a good chunk of the work of breaking down those nutritious mouth full instead of sending massive chunks down there that are likely to linger and hardly be used. So slow down. Next time you go to eat, don’t do it on the run. Take your time and enjoy each bite.
Cut Back on Alcohol to get the flat tummy you want
Alcohol could be considered a poison. We’ll start with that for a straight forward beginning here. It is fine in moderate amounts, but there is a reason it is thought to kill brain cells. It can be destructive to your body if too much is consumed. This is one fact that must be accepted to understand why alcohol is a hindrance, even a total detriment to losing weight and gaining total body health. Fat cells serve many functions in the body. One of their biggest functions in those with excess weight is that of a protector. Yes, a protector. Fat cells are used by your body to take toxins and poisons and wrap themselves around it. The fat cells are storing toxins, like those from alcohol and processed foods.
When trying to lose weight, you’re wanting to get rid of those pesky fat cells holding all that junk inside of them. But they’re not going to let go and leave if they think they’re needed and must stay. Cutting out the alcohol, along with many other processed and toxic items, can tremendously boost the shedding of fat. Another factor here is blood flow. Alcohol goes straight into the bloodstream and dilutes and hinders the blood from doing its job. Sure, there is truth in the idea of one beverage a day being helpful to cholesterol and the heart. But in the situation of weight loss, this will work against you. You want your blood to be rich with oxygen and nutrients, as well as to carry out unwanted fat to your kidneys to be sent on its way out of your body. Alcohol also works to keep you sore and uncomfortable. Many do not realize that alcohol is inflammatory. It causes inflammation. In other words, that beer is making you sore. Having that beer every day will keep you sore. If you’re sore, you’re not going to exercise, nor will you be likely to lose much weight.
And finally, we come to the most obvious reason alcohol should not be in the dieter’s regimen. What do you do when you have a drink or two? You eat. Do you eat salad? No! You eat and crave all the foods that you’re not supposed to be eating. Few have the will power to have an ice-cold brew and serve it up with some carrot sticks. Take the time to take a break from drinking while you’re losing your larger self. You’ll certainly feel better, and you’ll create new life habits that will benefit you for years to come.
Always Eat Breakfast to lose weight and feel great
One of the most important things you need to start your day, especially if you are trying to lose weight, eats a healthy breakfast. Unfortunately, many people skip breakfast because they are rushed to get their day started, they don’t feel hungry yet, or they think they should skip breakfast because they’re dieting. Some people are overweight, or obese, simply because they skip the most important meal of the day.
Eating a healthy breakfast breaks the “fast” that your body has undergone during the night. While you may wake up not feeling hungry, if you don’t refuel your body before starting your day you will eventually feel famished by mid-morning and either snack on unhealthy food at home, at school or the office, or overeat at lunch. A healthy breakfast will fuel your brain and body, give you the energy you need to get through the morning without feeling sluggish or irritable and sustain you until lunch. By the time lunch rolls around, you won’t feel tired and will be able to maintain healthy eating habits for lunch.
How you eat your first meal truly effects how you eat your next meal, and so on. It’s like a domino effect. Bad choices lead to more bad choices, while good choices first thing in the morning makes it more likely that you will continue to eat healthy throughout the day. Eating breakfast is vital for anyone who is trying to exercise to lose weight.
Fueling your muscles with the energy they need before a workout is crucial to having a successful and safe workout. It’s important to eat the right kinds of food at breakfast; otherwise, you will end up sabotaging your dieting efforts. Avoid eating foods such as bagels, bacon, donuts, sugary cereals, pastries, or muffins. Instead, try starting your day with fresh fruit, yogurt, eggs, high fiber cereal, oatmeal or a protein shake. Low fat, high protein foods at breakfast will help balance your blood sugar levels and keep yours from having that “crash” by mid-morning, which will leave you wanting more coffee or sugary foods to keep your energy up. Protein and fibre help fill you up and stave’s off hunger.
Make sure to drink plenty of water in the morning as well, especially if you must have coffee. Water flushes out your system, keeps your mind focused and helps eliminate the jitters from too much caffeine. If you must have coffee, limit yourself to one cup. Starting your day with a healthy breakfast is one of the best ways to help you stay on track with your weight loss efforts. The body needs to be fueled at regular intervals, especially after fasting during the night. Breakfast will kick start your metabolism and get you through your day feeling better than if you skip it. Starting the day right will guide you through the rest of the day’s meals and hopefully allow you to end your day right.
Skip Trans Fats in Your Food to get a flat stomach
There are multiple reasons why you should avoid trans-fats when you are on a diet. Firstly, trans fats are invariably added to foods during processing. They never occur naturally. For example, several margarine’s contain trans fats made during industrial hydrogenation of vegetable oils in order to solidify the oils into fats. Therefore, the presence of trans fats almost invariably indicates that the food has undergone a high level of processing, which frequently removes nutrients and other components of food (like fiber) that are beneficial to your body.
It is important to note that because they are not naturally occurring, your body does not know how to process trans fats- nearly all unsaturated fats found in nature are cis-unsaturated. The difference lies in the enzymes that catalyses the reaction to break down fats; they have the right shapes for ones that bend toward each other instead of away. As a result, your body has difficulty processing them and simply deposits them instead.
As noted, trans fats are often used in heavily modified food, and thus are an indicator of heavy processing, and often, heavily processed foods are also high in sodium, saturated fat, and cholesterol, mainly to appeal to our taste buds. Trans fats are also cheaper for companies to use than the whole, natural saturated fats such as butter or coconut oil, so many companies use large amounts of these. While they may feel good on the tongue (for example, they will melt in your mouth, creating a creamy sensation- think about cake frosting, for example), eating large amounts of fatty, salty food with little nutrition is not good at any time, let alone when you’re trying to lose weight.
Essentially, trans fat content in a food is usually an indicator that it is not very nutrient-rich, and that it is full of things you should avoid, not necessarily that a small amount of trans fats is terrible for you. Why do companies use trans fats? As I noted earlier, it’s cheaper. The process of hydrogenation of fats turns liquid oils into solid or waxy fats. That means that instead of purchasing expensive things like lard or butter, and using them sparingly in, say, a pie crust (where since the crust would be expensive, it would be filled with more good things, like fruit or gelatin filling), they can simply use hydrogenated palm oil or rapeseed oil to create a cheap pie that is mostly crust and not very much filling.
Drink Lots of Water to lose weight and get that 6 pack
Drinking water is always crucial, but it is particularly important when dieting and when exercising. Firstly, when you exercise, you will sweat and breathe. When you sweat, you are losing lots of water through your skin through sweating, which helps to cool your body from exertion. You will also most likely be breathing at some point through your mouth, at which point you will also be losing quite a bit of water- you can see it fog up if you open your mouth and pant at a mirror. It is important to replenish water lost this way. Yes, you will lose water even if you are swimming, so please keep that in mind and bring a water bottle.
Secondly, it is particularly important to do so when dieting. It is very easy to give in to the temptation to lose “water weight” when weighing yourself, because it doesn’t really involve much work other than not drinking water, but that is a mistake. Your body does not function well when it is dehydrated, and it can lead to heart and kidney problems. It is also important to drink extra water when you are dieting because it will make you feel fuller, which will help control your desire to eat. In addition, many people frequently think that they are hungry and go find something to eat, when the whole time they were just thirsty, and the problem could have been solved by drinking a tall glass of water. If you are dieting, that could save you at least 60 or 70 calories.
Having a glass of water in your hand also helps avoid social awkwardness that often drives people to nibble- at an hors d’oeuvres party or a cocktail party, for example, having a glass of water to sip from will help you avoid the urge to grab a martini from the bar to have something in your hand because everyone else does and subsequently drain it (150 calories), or a plate of snacks (mini pigs-in-a-blanket 50 calories each).
Also, many dieting aid foods contain fiber, but no water (for example, meal replacement bars) so it is important to make sure you drink enough water to compensate for that so that you do not get constipated. To summarize, then, the most important reasons to drink water are to replenish your body’s supply after you have exercised and to help yourself feel full when you are dieting so you can avoid eating unnecessary calories.
Exercise Regularly to help lose weight
Our society has gotten itself into a rut of convenience. We all know that it’s true. We want results now. Our phones and devices give us what we want, when we want it. We go to a drive through, say a few words and in seconds can fill our bellies. We hardly must wait, or work for anything. Even the concepts of saving up for buying an item have faded tremendously. Just swipe a card and pay it off later. We hardly must work for anything. The problem with this mentality is that if you want to lose weight, it must go. It simply won’t work.
There really is no easy fix for weight loss other than truly hard work and self-discipline. The quick fixes never work. Crash diets may get you started and give you a head start on dropping pounds. The miracle pills may give a boost, but nothing at all beats the good hard work of healthy eating and regular exercise.
Exercise is essential when trying to drop the pounds. This is true for several reasons. The first of which is mathematical. It’s common knowledge that the more that you burn the more you’ll lose. If your output is more than your intake, you’re going to lose. It’s like a bank account. If you spend more than you’re putting into the account, then you’ll quite quickly find yourself losing money, or in our case, nasty fat. The other bonus, and good reason for regular exercise is keeping that metabolism in high gear. If you wake up and exercise most mornings, you’re telling your body that this is how it’s going to be, and it’s going to have to kick it up a notch to keep up with you. Your body will, most definitely kick up. But this won’t be without a fight. The truth is, this will hurt; but the payoff will be tremendous.
The daily workouts will feel like complete and total drudgery at first, but after a while of consistent hard work you’ll find that you don’t know how you ever lived without the exercise. Many become hooked on it as their way of life. You’ll find it burning off frustration even as it burns away the pounds. Of course, along with all that’s been said here, there’s the definite benefits to your heart and immune system. Daily exercise will truly work as an essential aid to your long-term health.
Eat Quality Foods to lose weight and have lots of Energy
While it is important to get good, quality food always, the issue becomes of pressing importance when one is trying to lose weight. There are several reasons why this is so. Firstly, the number of calories you get is reduced. It therefore becomes of major importance that the amount of nutrition you get in those calories is enough to meet your needs. Good food, by definition, is full of nutrients. Junk food, however, is full of calories and relatively empty of nutrients; compare, for example, a baked potato with the skin on, garnished with chives- tasty, full of vitamin C, fiber, and helpful petrochemicals (and 160 calories); with a bag of potato chips- all of the calories, some added vitamin C, none of the fiber of petrochemicals, but a whole lot of added fat. Which do you think will keep you fuller?
Secondly, quality foods give you more enjoyment for the food, which is important when you’re not eating as much of it. Which is more enjoyable: a light salad to start, with crisp romaine lettuce, juicy, ripe tomatoes, juicy carrots, your favorite dressing and a couple crisp croutons, followed by a single, melt-in-your-mouth filet mignonette, done to your favorite temperature, with aromatic, browned mushrooms and onions on the side, the juices running into the mashed potato on the side, with a warm apple crisp on the side, redolent with cinnamon and the scent of fresh apples, crunchy with golden oats; or a Big Mac from McDonald’s and one of their apple turnovers? Which is more likely to make you want to eat more afterwards, and which will you find more memorable?
Real quality foods are more likely to give you a better dining experience, and you will find yourself more satisfied by eating smaller amounts of things like real gelatin made with real milk and fruit or chocolate or nuts rather than larger amounts of ice cream with fillers and artificial flavours. Eating the real thing gives you a more multidimensional experience of the flavor- think of biting into a ripe peach, the tart along with the sweet, the gentle give of the fuzzy, taut skin before it gives way to the soft, juicy flesh beneath, the juices running down your hands- and now think of eating a gummy peach. Is there really any comparison?