Summer is just around the corner. Be ready to rock that tiny bikini with these flat tummy tips and tricks!
Belly Buster DO’S:
Lifestyle and Fitness Expert Tom Holland shares his top advice on what to move and do in order to get a tight, toned tummy.
Interval Training Works: “Studies have shown that, when it comes to cardio, interval training is extremely effective at reducing abdominal fat,” says Holland. “Add a few short hard intervals into your cardio routine to help sculpt your midsection.”
Abs For Days: Holland likes to hit three regions of the abs: Front, sides and lower. “One of the best exercises that does this all at the same time is the bicycle crunch. Studies have shown it to be one of the most effective abdominal exercises.”
Protein Is Power: According to Holland, a majority of people don’t take in enough dietary protein. “Protein adds to your feeling of satiety, meaning you eat less calories throughout the day, as well as helping to build lean muscle, which helps boost your metabolism and burns excess belly fat 24/7.”
Skip Happy Hour: Yes, it’s a bummer, but cutting back on cocktails can make a huge change in your waistline. “Alcohol can wreak havoc on your midsection, especially as we age. Limiting your alcohol intake can help make a big difference in a flat midsection,” concludes Holland.Belly Buster DON’TS:
Belly Buster DON’TS
Beat bloat with the help of Mary Gocke, RDN, CDN Blum Center for Health’s Director of Nutrition.
Nix Processed Foods & Sugar: You probably have heard all about the perils of processed foods, especially those high in sugar, white flour, food dyes and preservatives. According to Gocke, these types of foods and chemicals (think: fruit juices, high sugar fruit, dried fruit, and all added sugar or artificial sweeteners) promote the growth of the wrong kind of bacteria within the gut.
Ditch The Dairy: “Dairy does a double whammy on the belly! It contains both sugar (lactose) and protein (casein) that is hard to digest; both can cause gas and bloating,” says Gocke.
Forgo Fermented Foods: The term FODMAP is an acronym, derived from “Fermentable Oligo-, Di-, Monosaccharides, and Polyols” the expert tells us, adding that these foods are thought to be very healthy but have also been found to cause digestive distress in many people. In particular, people with a type of IBS called Small Intestinal Bowel Overgrowth or SIBO are most affected by these foods, including onions, garlic, cauliflower, artichoke, avocado, apples, cashews and fermented vegetables like sauerkraut.
Try following this expert advice and hit the beach with confidence this summer!