Would you like a flatter, more toned
stomach? I think we all would, but its never that easy, it take hard work &
true dedication. But don’t worry that’s why our resident food
Nutritionist, Kim Pearson, is close at hand to help us achieve those
weight loss goals that we all crave to succeed with.
So, alongside the correct exercises, what
you eat and drink plays a vital role in helping you achieve the abs you always
wanted. Here are five great fixes for a flat stomach…
The Wonders of Water
Water retention can cause us to feel as though our midriffs have turned to jelly. Ironically, the best way to beat fluid retention is by drinking more water! The body retains water for several reasons. Have you ever noticed how a hangover is usually accompanied by the feeling that you’ve gained 10lbs overnight? Well the retains water to ‘dilute’ the toxins that your liver’s not yet processed. Drinking water and herbal teas supports the liver in doing it’s job of excreting waste products, helping to reduce water retention.
Water retention can cause us to feel as though our midriffs have turned to jelly. Ironically, the best way to beat fluid retention is by drinking more water! The body retains water for several reasons. Have you ever noticed how a hangover is usually accompanied by the feeling that you’ve gained 10lbs overnight? Well the retains water to ‘dilute’ the toxins that your liver’s not yet processed. Drinking water and herbal teas supports the liver in doing it’s job of excreting waste products, helping to reduce water retention.
Ban Bread
Bread and other wheat products can cause tremendous bloating in some people. Gluten, the protein in wheat, can be very irritating to the gut. This can result in what we refer to as the ‘post pasta pregnancy’ look! Pasta, bread, biscuits, cakes, cereals and many other foods contain wheat. In moderation, it’s usually ok (unless you are celiac or have an allergy) but many of us eat it for up to 3 meals a day. Cereal for breakfast, sandwiches for lunch and pasta for tea? Then wheat has probably featured in all of your meals. Make simple changes like eating poached eggs with rye bread for breakfast, swap from sandwiches to salads or soups with some protein for lunch. Make a habit of focussing your meals around lean protein and vegetables rather than starchy carbohydrates such as bread and pasta. This will reduce your wheat intake and help you maintain a healthy weight.
Bread and other wheat products can cause tremendous bloating in some people. Gluten, the protein in wheat, can be very irritating to the gut. This can result in what we refer to as the ‘post pasta pregnancy’ look! Pasta, bread, biscuits, cakes, cereals and many other foods contain wheat. In moderation, it’s usually ok (unless you are celiac or have an allergy) but many of us eat it for up to 3 meals a day. Cereal for breakfast, sandwiches for lunch and pasta for tea? Then wheat has probably featured in all of your meals. Make simple changes like eating poached eggs with rye bread for breakfast, swap from sandwiches to salads or soups with some protein for lunch. Make a habit of focussing your meals around lean protein and vegetables rather than starchy carbohydrates such as bread and pasta. This will reduce your wheat intake and help you maintain a healthy weight.
Balance your Blood Sugar
Balancing your blood sugar is essential in achieving optimal health and a gorgeous figure. Refined and high sugar foods eventually get converted to fat and will draw water into cells with them as they are stored, adding to the bulk! Stick to low and medium ‘glyceamic index’ foods which break down slowly, giving you a sustained release of energy and minimising fat storage. These foods include fish and organic meats, vegetables, most fruits (except dried fruits and bananas), pulses and whole grains to name a few. High GI culprits to avoid include sugary, refined foods such as biscuits, sweets, white bread/pasta/rice and many breakfast cereals.
Pop Probiotics
Many people suffer digestive issues – commonly bloating – following the use of prescribed antibiotics. Alongside doing their job of killing bad bacteria, an unfortunate downside is that antibiotics also kill friendly bacteria in the colon. These ‘beneficial bacteria’ are essential in maintaining digestive function and the health of the immune system. If you have taken a course of antibiotics I would ALWAYS recommend you supplement a good probiotic. So are those little probiotic yoghurt drinks any good? Unfortunately… they’re not great. Many contain high amounts of sugar and lack the amounts of probiotic bacteria needed to make a real difference. I recommend a 30 day course of BioCare’s BioAcidophils Forte. Clients of mine have had fantastic results with symptoms often clearing within the first week.
Balancing your blood sugar is essential in achieving optimal health and a gorgeous figure. Refined and high sugar foods eventually get converted to fat and will draw water into cells with them as they are stored, adding to the bulk! Stick to low and medium ‘glyceamic index’ foods which break down slowly, giving you a sustained release of energy and minimising fat storage. These foods include fish and organic meats, vegetables, most fruits (except dried fruits and bananas), pulses and whole grains to name a few. High GI culprits to avoid include sugary, refined foods such as biscuits, sweets, white bread/pasta/rice and many breakfast cereals.
Pop Probiotics
Many people suffer digestive issues – commonly bloating – following the use of prescribed antibiotics. Alongside doing their job of killing bad bacteria, an unfortunate downside is that antibiotics also kill friendly bacteria in the colon. These ‘beneficial bacteria’ are essential in maintaining digestive function and the health of the immune system. If you have taken a course of antibiotics I would ALWAYS recommend you supplement a good probiotic. So are those little probiotic yoghurt drinks any good? Unfortunately… they’re not great. Many contain high amounts of sugar and lack the amounts of probiotic bacteria needed to make a real difference. I recommend a 30 day course of BioCare’s BioAcidophils Forte. Clients of mine have had fantastic results with symptoms often clearing within the first week.
Avoid Alcohol
There is no avoiding the perils of excess alcohol consumption! Beer bellies are commonly seen in middle aged men but the effects are becoming more apparent in younger people too. As mentioned earlier, alcohol is a toxin and in it’s attempt to dilute the toxic effects the body holds on to excess water. In addition to this, alcohol stimulates the stress hormone Cortisol. Increased cortisol levels have been directly linked to an increase in weight stored around the middle. So not only is it important to limit alcohol, reducing caffeinated drinks, smoking and stress will also benefit you greatly. If you do fancy the odd glass, red wine has more nutritional benefits than beer and less gassy – meaning it’s less likely to cause your tummy to swell.
There is no avoiding the perils of excess alcohol consumption! Beer bellies are commonly seen in middle aged men but the effects are becoming more apparent in younger people too. As mentioned earlier, alcohol is a toxin and in it’s attempt to dilute the toxic effects the body holds on to excess water. In addition to this, alcohol stimulates the stress hormone Cortisol. Increased cortisol levels have been directly linked to an increase in weight stored around the middle. So not only is it important to limit alcohol, reducing caffeinated drinks, smoking and stress will also benefit you greatly. If you do fancy the odd glass, red wine has more nutritional benefits than beer and less gassy – meaning it’s less likely to cause your tummy to swell.
Follow these simple tips and you’ll beat
the bloat, reduce excess weight and feel fantastic by the time summer arrives.
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