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8 Foods For a Flatter Tummy

8 Foods For a Flatter Tummy

In order to get a flatter tummy, you have to lose weight. In order to lose weight, you need to consume fewer calories than you burn. There are many low-calorie foods out there that can help you accomplish this. Here are 10 of my favorites.

1. Strawberries

strawberries

    Berries of any sort are way lower calorie than you would expect for the sweetness and volume. Strawberries are just my favorite — blackberries too. A full 100g serving of berries yields 30-40 calories, tons of fiber, and antioxidants. You could eat a full pound of berries for less than 150 calories. They’ll curb your sweet tooth too.

    2. Popcorn (unbuttered)

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    popcorn

      Movie theater popcorn is one of the worst possible things you could eat while dieting. A large bag of popcorn at your average theater puts you down upwards of 1000 calories. The problem is the butter. Getting completely unbuttered popcorn is ridiculously low-calorie in comparison and very high volume to keep you full. It’s an excellent salty snack to kick yet another craving while trying to lose the belly fluff.

      3. Zucchini

      zucchini

        Zucchini is actually quite versatile when it comes to dieting. Boasting only about half the calories of the same amount of berries (only about 17 calories per 100g), it will keep you ridiculously full. It’s an excellent tool for big eaters. You can split your zucchini down the middle and use it as pizza crust for low-carb zucchizza. You can even grate up your zucchini and throw it into your oats to double (or even triple) the volume. Trust me, you won’t taste them. I was skeptical at first too. I’ve come to find it’s one of the most awesome tricks to help you eat more food while consuming fewer calories.

        4. Greek Yogurt

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        greek yogurt

          Greek yogurt is another versatile, high-volume food for fewer calories. It has the added benefit of being extra high protein too. In comparison to carbs and fats, protein burns the most calories while digesting so you get an extra metabolic boost. Throw some berries into your greek yogurt for a low-cal, high-protein, extremely filling, sweet snack.

          5. Egg Whites

          egg whites

            Remember what I just said about protein having the highest metabolic calorie-burn? Well, egg whites are one of the few foods out there that is almost 100% protein. Lean meats are close, but they typically have more fat than egg whites. It’s important to eat enough protein so that your muscles don’t shrink. This helps you decrease your body fat percentage as you lose weight and will make your stomach appear flatter and more defined. I like my egg whites with a little garlic and hot sauce.

            6. Oatmeal

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            oatmeal

              Yes, carbs are on the list. You need carbs to fuel your workouts and you should definitely be working out if you want to see the best results. Oats are one of the best options because they are slow-digesting and contain B-vitamins to give you prolonged energy throughout the day. I usually eat my oats about an hour before my workouts. If you need an extra protein kick, try mixing in a scoop of protein powder into them! For extra volume, throw in some grated zucchini to make zoats!

              7. Grilled Chicken

              grilled chicken

                Grilled chicken is a staple in most bodybuilding diets. That’s because it is one of the leanest meats out there and provides a whopping 25-30g of protein per 4 oz piece. Sure, it’s not as good as fried chicken — just remember the goal you’ve set for yourself. Fried chicken sandwiches are great, but grilled chicken sandwiches are pretty darn good too. Throw on some honey mustard and you’re golden.

                8. Unsweetened Almond Milk

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                almond milk

                  Almond milk is an excellent low-calorie, low-carb alternative to regular dairy milk. I prefer skim milk myself, but almond milk boasts only about 1/3 of the calories skim milk does. For those looking to cut back on the calories, almond milk is definitely a good option for your cereals and even as a mix in for some tasty drinks. Some people even use it for baking.

                  In order to see the best results, you should also implement an exercise routine. You can find a list of over 100 5-minute core workouts you can do at home without a gym membership here.

                  Cardio is also important to increase calorie burn and see results faster. Implement 2 or 3 20-30 minute cardio sessions weekly to speed up your results.

                  That said, stay consistent and be patient. Change takes time. If you stick to your guns with the proper nutrition and exercise, your results will be amazing.

                  More by this author

                  Drew Kocak

                  Online Personal Trainer / Fitness Blogger

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                  Last Updated on December 2, 2018

                  How to Flow Your Way to a More Productive Life

                  How to Flow Your Way to a More Productive Life

                  Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

                  The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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                  The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

                  Here are a few simple steps to start using this strategy today:

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                  Review Your Past Flow

                  Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

                  Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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                  Schedule According to Your Flow Pattern

                  Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

                  Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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                  Account for Big Picture Fluctuations

                  Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

                  We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

                  Why not follow the ebb and flow of your life instead of fighting against it?

                    Featured photo credit: Nathan Dumlao via unsplash.com

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