Beat the bulge – and boost your energy levels too
If you’re in hot pursuit of a flatter tum for summer, here’s a simple plan for beating the bulge – and boosting your energy levels too.
No matter how much you suck your tummy in or how many sit-ups you do, getting a pancake-flat stomach can seem like a totally impossible achievement. Whether you're a curvy size 14 or a rake-slim size eight, a wobbling rounded tummy is just one of life's irritating niggles. And it's a sad reality that, for most of us, any excess body fat gathers around our middle, creating the dreaded muffin-top effect!
There are two types of fat: subcutaneous, which you can see and (regretfully) pinch; and visceral, which is hidden deep within your torso. Too much visceral fat can be dangerous because of its proximity to your heart and liver. In fact, studies have shown it can substantially increase your risk of heart disease, stroke and diabetes.
Liz Vaccariello, author of Flat Belly Diet! (Rodale, £12.99), believes you can target tummy fat by diet alone - you just have to incorporate the right fatty acids into each meal. "New research has revealed that monounsaturated fatty acids, found in foods such as olive oil and rapeseed oil, nuts, seeds and avocados, not only make weight loss easier but actually help prevent weight gain around your tummy," explains Liz.
"Researchers examined the effects of three different diets - one high in saturated fat, one high in carbohydrates and the third rich in monounsaturated fatty acids. All three had the same number of calories, but only the diet that was high in monounsaturated fatty acids was found to reduce the accumulation of visceral fat. The Flat Tummy Diet incorporates these fatty acids as an essential part of every single meal - and is the only eating plan that guarantees weight loss and specifically targets seemingly impossible-to-shift tummy fat."
Your eating plan rules
Eat four meals a day
If you eat four times a day (about every four hours) it will help stop you from feeling hungry, so you won't be tempted to snack. It also reduces the amount of food in your digestive tract at any one time, which in turn cuts down the release of stomach acids.
Take a five-minute walk after you've eaten
Light exercise helps release air that has been trapped in your digestive tract, relieving pressure and bloating. All it takes is a gentle stroll down the street during your lunch break. You can walk for longer if you like, but just five minutes is sufficient to help get things moving in your stomach.
Manage your stress
Drink ‘Sassy Water'
This includes soothing ingredients, such as ginger, which is known to ease stomach tension.
To make about eight glasses:
2 litres water
1tsp grated fresh root ginger
1 medium cucumber, peeled and thinly sliced
1 lemon, thinly sliced
12 mint leaves
Combine all ingredients in a pitcher. Chill in the fridge to let the flavours blend overnight.
Eat slowly
If you wolf down your food, you are also taking in large gulps of air, which get trapped in your digestive system and cause bloating.
FOODS TO AVOID
Salt and processed foods
If your intake of salty foods is high, it's likely that you'll retain more fluid, encouraging the bloat around your middle.
Excess carbs
Decrease your intake of pasta, bread and white rice, as carbohydrates create a surge of insulin, which can overwork your pancreas and cause your body to store excess sugar as fat.
Gassy foods
Legumes, cauliflower, broccoli, onions, Brussels sprouts, cabbage, peppers and citrus fruits can all cause excess bloating.
Fried foods
Apart from being an obvious diet no-no, fried foods are digested more slowly, leaving your stomach feeling heavy and bloated.
Alcohol, coffee, tea, hot cocoa and acidic fruit juices
These high-acid drinks can irritate your gastrointestinal tract, causing swelling of the stomach.
Carbonated drinks
Where do you think all those bubbles end up? Fizzing away in your tum!
