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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.

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                  Drew Kocak

                  Online Personal Trainer / Fitness Blogger

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                  Last Updated on January 11, 2021

                  11 Hidden Benefits of Using Oil Diffusers

                  11 Hidden Benefits of Using Oil Diffusers

                  Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                  Read on for 11 hidden benefits of using oil diffusers.

                  1. Safe Scents That Make Sense

                  Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                  2. Stress Relief

                  Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                  3. Improved Sleep

                  Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                  4. Appetite Control

                  Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                  5. Bacteria and Mold Killing

                  When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                  6. Decongestion and Mucus Control

                  Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                  7. Mosquito Repellant

                  Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                  8. Pain Relief

                  While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                  9. The New Anti-Viral

                  Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                  10. Improved Cognitive Function

                  Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                  11. Money Saving

                  With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                  Featured photo credit: Jopeel Quimpo via unsplash.com

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