October 9 2018

Ten Flat-Belly Tips

When it comes to attaining that flat tummy look, the struggle is real. You might feel like you’ve tried everything under the sun to get that toned, lean look. Here’s the thing: with so much information already out there, it’s hard to weed out the good tips from the bad.

Don’t worry, I’ve got you. In this article we are going to cover 10 of the very best flat-belly tips so you can read tips that are going to help you on your flat-belly journey and actually work.

What Works

1 – Probiotics

You have probably heard of probiotics before, but you might still be unsure about what they are and what they do. In your gastrointestinal tract there are tons of different kinds of bacteria – some good and some bad. When the bad begin to outweigh the good, issues like bloating and indigestion can be a major issue. Probiotics are essentially capsules containing the good bacteria vital to maintaining the health of your gut microbiome (1). Taking a high quality probiotic is also an important factor, as a lot of the generic brands out there are not nearly as effective as others. I love Garden of Life Women’s Probiotic because it’s well-formulated, effective, and made especially for women.

2 – Wear a Belly Bandit

Belly Bandit makes some truly amazing products from nursing wear, maternity support, panties, briefs, belly wraps and more. Wearing one of their postpartum girdles can help support and strengthen your midsection. Why not add an extra tool in your box to help you reach your goal? Strong core muscles are important building blocks for a flat, toned tummy!

3 – A Spoonful of Honey

You might be wondering what this is doing on the list, but honey is actually great for helping create that toned look. Honey is a potent immune boosting and anti-inflammatory substance (2). Reducing inflammation in the gastrointestinal tract can help reduce bloating so that you can show off what you’ve got! Honey is also a prebiotic, which essentially means it’s food for your good gut bacteria! If you’ve ever had trouble with bloating try mixing honey and lemon in a glass of warm, purified water and watch it work some magic.

4 – Avoid Dairy

A lot of these tips have to do with maintaining a healthy gastrointestinal tract and reducing inflammation, because those two factors are major reasons why you might not be getting the tummy you’re working for! When it comes to promoting irritation, bloating, and inflammation, dairy is a major player. Try avoiding dairy whenever possible by substituting with alternatives like cultured almond yogurt or using coconut cream in your coffee.

5 – Avoid Gluten

Unfortunately it’s not just a fad: gluten isn’t great for your gut. Even if you have a rockin’ midsection, you might not be able to see it if this wheat protein is a staple in your diet. Like dairy, gluten can cause a lot of issues with inflammation and bloating (3). This can lead to constipation, which can really mess with how your midsection looks. Chronic inflammation from consuming gut-irritating foods like gluten and dairy can also promote intestinal permeability, which could lead to more issues down the road. With so many alternatives out there, it’s worth going gluten free to see the improvement in your gut function and appearance.

6 – Reduce Stress

Are you trying everything to flatten your midsection but nothing seems to work? Chronically high cortisol levels could be the culprit. If you are finding yourself constantly stressed, you might have high cortisol levels. High cortisol can actually promote fat storage specifically around your midsection (4) – right where we don’t want it. Try asking for help, taking a step back to reprioritize, or just taking some time for yourself. I know those aren’t always easy things to do as a mom, but whatever you can do to destress can help you get back on track.

7 – Water and Fibre

Water and fibre have the really magnificent job of helping you go number two. On your journey to a flat stomach, being constipated is the last thing you need (or want!). Remember that water and fibre work together to keep things running smoothly, so it’s important to get healthy amounts of both. Fibrous vegetables like celery, asparagus, leafy greens and eggplant are great options because they also contain a higher water content, so eat ‘em up!

8 – Gentle Fitness

As important as nutrition can be to having a flat stomach, of course fitness plays a really important role too. Once you are cleared by your doctor for exercise, don’t feel pressure to go all-out. Low weight or body weight exercise that focus on strengthening your core are great ways to make progress.

9 – Use Resistance Bands

This fitness tip is really going to help you feel the burn. Once cleared by your doctor to do so, break out the resistance bands. There are so many easy exercises you can do to strengthen your body and tighten your abs with these bands. Plus, resistance bands allow you to do quick and effective workouts from the comfort of your home. I really love Hope Fitness Resistance Bands not only because they source high quality material, but also because they pair it with a mission to give back. If you need new resistance bands I highly recommend their product (pssst: you can use the code ADELEMOMOF4 for a discount!).

10 – Eat Mindfully

When it comes to food, it’s easy to get carried away – especially when it tastes good! It’s always good to check in with yourself when you’re eating outside of a regular meal. Are you actually hungry, or are you just trying to clear your little’s plate? Do you want to eat more, or do you find you use food to cope with stress? Be conscious of what you’re eating, but also be conscious of why you’re eating. This will help you focus on eating in a way that focuses in on satiating your hunger and nourishing your body (5).

What’s great about this approach is that it means you can get the toned tummy you want without diuretics, crash dieting, or heavily restricting calories – all of which are often promoted in the health community but simply won’t work.

Don’t be too overwhelmed by these tips – they might feel at first like a lot to root through, but they really will help you. Good luck on your flat-belly journey!

References