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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

                  8 foods for a flatter tummy 8 Foods For a Flatter Tummy Simple 5-Step Tutorial To Reveal Your 6-Pack Fast healthy living 100 Small Changes You Can Make To Improve Your Health 3 Best Exercises for Glute Hypertrophy How to Lose Weight by Eating Carbs

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                  Last Updated on October 15, 2019

                  How To Be Successful In Life? 13 Tips From The Most Successful People

                  How To Be Successful In Life? 13 Tips From The Most Successful People

                  What is success to you? How to be successful in life?

                  To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                  All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                  There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                  With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                  What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                  1. Think Big

                    From Michelangelo Buonarroti, Great Renaissance Artist:

                    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                    Imagine then, if he decided not to work as an artist.

                    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                    Instead be ambitious.

                    2. Find What You Love to Do and Do It

                      From Oprah Winfrey, Media Mogul:

                      “You know you are on the road to success if you would do your job and not be paid for it.”

                      This is a good quote to remember and think about when you’re at work.

                      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                      Not sure what your passion is yet? You should learn about this Motivation Engine first.

                      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                      3. Learn How to Balance Life

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                        From Phil Knight, CEO of Nike Inc.:

                        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                        All too often, people think that to be successful, they need to make the object of their success their life.

                        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                        4. Do Not Be Afraid of Failure

                          From Henry Ford, Founder of Ford Motors:

                          “Failure is simply the opportunity to begin again, this time more intelligently.”

                          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                          5. Have an Unwavering Resolution to Succeed

                            From Colonel Sanders, Founder of KFC:

                            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                            This, in many ways relates to the above quote about learning from your failures.

                            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                            6. Be a Person of Action

                              From Leonardo da Vinci, Renaissance Genius:

                              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                              Think about it, picture someone like William Shakespeare:

                              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                              Applying this to you?

                              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                              7. Cultivate Positive Relationships

                                From Theodore Roosevelt, 26th President of America: “

                                The most important single ingredient in the formula of success is knowing how to get along with people.”

                                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                People liked them. They wanted them to do well.

                                This is key to good leadership.

                                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                As such, help people and they may help you; and be good to people, and they my be good to you.

                                8. Don’t Be Afraid of Introducing New Ideas

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                                  From Mark Twain, Famed Author:

                                  “A person with a new idea is a crank until the idea succeeds.”

                                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                  9. Believe in Your Capacity to Succeed

                                    From Walter Disney, Founder of Walt Disney Company:

                                    “If you can dream it, you can do it.”

                                    Success has to be something you can imagine yourself achieving.

                                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                    Keep dreaming!

                                    10. Always Maintain a Positive Mental Attitude

                                      From Thomas Jefferson, 3rd President of America:

                                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                                      11. Don’t Let Discouragement Stop You from Pressing On

                                        From Abraham Lincoln, 16th President of America:

                                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                        When surrounded by doubts, giving up can actually seem like a good idea.

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                                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                                        12. Be Willing to Work Hard

                                          From JC Penny, Founder of JC Penney Inc.:

                                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                          Whichever way you frame it, they say one thing:

                                          True success comes from work.

                                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                                          13. Be Brave Enough to Follow Your Intuition

                                            From Steve Jobs, Co-founder of Apple Inc.:

                                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                            It’s like how your body can detect danger even when things seem safe.

                                            Ultimately then, you need to trust your own instincts.

                                            Final Thoughts

                                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                            More to Help You Succeed in Life

                                            Featured photo credit: Ryan Wong via unsplash.com

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