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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 October 20, 2020

                  How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                  How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                  You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                  We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                  The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                  Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                  1. Break Your Work into Little Steps

                  Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                  For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                  • (1) Research
                  • (2) Deciding the topic
                  • (3) Creating the outline
                  • (4) Drafting the content
                  • (5) Writing Chapters #1 to #10,
                  • (6) Revision
                  • (7) etc.

                  Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                  2. Change Your Environment

                  Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                  One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                  3. Create a Detailed Timeline with Specific Deadlines

                  Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                  Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                  My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                  Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                  4. Eliminate Your Procrastination Pit-Stops

                  If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                  Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                  I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                  5. Hang out with People Who Inspire You to Take Action

                  I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                  Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                  As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                  6. Get a Buddy

                  Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                  I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                  7. Tell Others About Your Goals

                  This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                  For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                  8. Seek out Someone Who Has Already Achieved the Outcome

                  What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                  9. Re-Clarify Your Goals

                  If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                  Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                  10. Stop Over-Complicating Things

                  Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                  Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                  11. Get a Grip and Just Do It

                  At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                  Reality check:

                  I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                  Bonus: Think Like a Rhino

                  More Tips for Procrastinators to Start Taking Action

                  Featured photo credit: Malvestida Magazine via unsplash.com

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