5 ways to flatten your belly (no crunches needed)
|Author: Written by Erinn Bucklan Added by Lan X|
Date: Tuesday, October 22nd, 2013
|Return to Archive|
Most of us want a flat stomach (I know I do), but when it comes to our collective dream of a flatter tummy, there's good news and bad news.
First, the good: It's possible to get a flatter stomach without doing endless sit-ups or crunches. In fact, all of the tips I'm going to discuss are non-workout-related, meaning it's possible to flatten your belly by making changes to your lifestyle, not necessarily to your workout routine (though hitting the gym once in a while is never a bad idea).
Now for the bad news: Carrying excess pounds in your midsection isn't good for your health, and I'm not even talking about the extra weight.
"Storing fat in the belly (is) associated with a higher risk of heart disease, high blood pressure, diabetes and stroke," says Tammy Lakatos Shames, a registered dietician and certified personal trainer, and one half of The Nutrition Twins. "Excess fat around the hips and thighs isn't as dangerous."
Extra poundage around the tummy -- known as visceral fat -- is nestled deep around vital abdominal organs and actively thrives on the hormones and internal chemicals affecting our health. But it's not all bad: Lose the habits that thicken your belly and you'll trim your tummy.
So, how do you do that? Try to:
1. Lower your stress
Life's little stresses actually increase the brain's production of cortisol, the fight-or-flight hormone that was useful when we, like, lived in caves. Today, cortisol just causes extra fat storage in the abdomen, rather than helping you outrun a saber-toothed tiger.
Belly Buster: Activities like yoga or deep breathing can help reduce stress and cut anxiety.
"They activate the body's parasympathethic nervous system to help you automatically relax," says Lyssie Lakatos, the other half of The Nutrition Twins, who, like her sister, is also a registered dietitian and personal trainer.
2. Get more sleep
Cortisol kicks into high gear when you aren't getting enough shut-eye.
"Cortisol -- the same hormone that increases during stress -- is affected when you're sleep-deprived, and that can increase belly fat," says Shames. "Plus, when you're tired and craving energy, you often turn to food because cortisol also makes you feel hungrier."
Belly Buster: Shoot for at least seven to eight hours of sleep per night to arm yourself against the battle of the belly bulge.
3. Eat foods that contain probiotics
Consuming foods that contain probiotics (aka live "good" bacteria) can help reduce belly bloat caused by an overabundance of "bad" flora in your gut.
"Eating dairy with probiotics will help to ease digestive woes that can cause bloating," says Lakatos.
Belly Buster: Add foods that are good sources of probiotics to your daily intake. Kefir and yogurt are great, as long as the label says they contain live and active cultures.
4. Skip belly-bloating beverages
Don't want a beer belly? Avoid alcohol. "The occasional social drink is fine, but a little goes a long way," says Shames. "Large amounts of alcoholic beverages -- especially in the evening -- are proven to have a bloating effect."
Other beverages that aren't helping your cause: coffee (it can irritate your GI tract) and soda.
"Many dieters believe that drinking zero-calorie soda won't have negative impact on their physique, but the truth is that the carbonation in fizzy drinks -- even sparkling water -- can cause belly bloating when the gas from the carbonation settles in the stomach."
Belly Buster: Stick with regular ol' water for best results.
5. Avoid salt and sneaky high-sodium foods
Salt causes gastrointestinal discomfort and excessive bloating to the midsection.
"Sodium... attracts and retains water, giving you a puffy appearance," says Lakatos.
Belly Buster: Stay away from prepackaged meats and processed foods with large amounts of seasoning. These are subtle sources of high sodium that can lead to a tubby tummy.
Achieving a flatter stomach is going to take some work, but the health benefits are totally worth it. Plus, showing off in a new bathing suit won't be so bad either.
- All Categories
- Academic Outreach
- Continuing & Professional Development
- Distance Learning
- Summer Sessions
- Winter Term
- Career & Workforce Development
- Lifelong Learning
- Society for Lifelong Learning
- WKU On Demand
- Study Away
- Faculty-Led Study Abroad
- Center for Faculty Development
- Cohort Programs
- Dual Credit
- Conferencing & Catering
- All Categories
- March 2016 ICYMI
- CHHS October 2011 E-Newsletter
- CHHS November 2011 E-Newsletter
- CHHS December 2011 E-Newsletter
- CHHS January 2012 E-Newsletter
- CHHS February 2012 E-Newsletter
- CHHS March 2012 E-Newsletter
- CHHS April 2012 E-Newsletter
- CHHS May 2012 E-Newsletter
- CHHS June 2012 E-Newsletter
- CHHS July 2012 E-Newsletter
- CHHS August 2012 E-Newsletter
- CHHS September 2012 E-Newsletter
- CHHS October 2012 E-Newsletter
- April 2016 ICYMI
- CHHS November 2012 E-Newsletter
- CHHS December 2012 E-Newsletter
- CHHS January 2013 E-Newsletter
- CHHS February 2013 E-Newsletter
- CHHS March 2013 E-Newsletter
- CHHS April 2013 E-Newsletter
- JUNE 2016 ICYMI
- CHHS May/June 2013 E-Newsletter
- CHHS July 2013 E-Newsletter
- Archived CHHS News
- CHHS October 2013 E-Newsletter
- CHHS November 2013 E-Newsletter
- CHHS December 2013 E-Newsletter
- CHHS February 2014 E-Newsletter
- CHHS November 2014 E-Newsletter
- CHHS May 2014 E-Newsletter
- CHHS April 2014 E-Newsletter
- CHHS June 2014 E-Newsletter
- CHHS July 2014 E-Newsletter
- CHHS December 2014 E-Newsletter
- CHHS August 2014 E-Newsletter
- CHHS September 2014 E-Newsletter
- CHHS October 2014 E-Newsletter
- CHHS January 2015 E-Newsletter
- CHHS February 2015 E-Newsletter
- CHHS May 2015 E-Newsletter
- CHHS July 2015 E-Newsletter
- CHHS August 2015 E-Newsletter
- CHHS September 2015 E-Newsletter
- CHHS November 2015 E-Newsletter
- CHHS October 2015 E-Newsletter
- December 2015 ICYMI
- January 2016 ICYMI
- MAY 2016 ICYMI
- February 2016 ICYMI
- CHHS July 2016 E-Newsletter
- CHHS August 2016 E-Newsletter
- CHHS September 2016 E-Newsletter
- CHHS October 2016 E-Newsletter
- CHHS November 2016 E-Newsletter
- CHHS December 2016 E-Newsletter
- CHHS January 2017 E-Newsletter
- CHHS September 2011 E-Newsletter
- CHHS August 2011 E-Newsletter
- CHHS July 2011 E-Newsletter
- CHHS June 2011 E-Newsletter
- CHHS May 2011 E-Newsletter
The WKU Board of Regents has selected Dr. Timothy Caboni, vice chancellor for public affairs at the University of Kansas, as the preferred candidate to be the 10th president of WKU.
Bingocize®, a successful, preventative health promotion program designed by Dr. Jason Crandall, Assistant Professor in the School of Kinesiology, Recreation, and Sport (KRS) in the College of Health and Human Services at Western Kentucky University (WKU)
Friday, January 13th
Note: documents in Portable Document Format (PDF) require Adobe Acrobat Reader 5.0 or higher to view,
download Adobe Acrobat Reader.
Note: documents in Excel format (XLS) require Microsoft Viewer,
Note: documents in Word format (DOC) require Microsoft Viewer,
Note: documents in Powerpoint format (PPT) require Microsoft Viewer,
Note: documents in Quicktime Movie format [MOV] require Apple Quicktime,