Flat belly & diet - how are they connected? Much more than you might think. If you want to have a firm belly, you have to follow certain dietary rules. This is the only way to achieve the desired figure.
Flat belly & nutrition: You know that this is somehow connected, but you do not really know? We'll show you how to get a toned midsection with our nutrition tips. Long-term.
Because nothing disturbs as much as the yo-yo effect. Hardly lost weight, the kilos climb up again. And where first? On the stomach and hips, of course. A horror!
But if you follow a few dietary rules, you can control and maintain your weight quite well.
Losing weight completely haphazardly is so yesterday. That's why we are now tackling it together and with a system!
You can also find some of our tips in this post in our "Belly off!" Training plan - in 6 weeks to a flat stomach. Because if you want a flat stomach, you have to work on yourself: With training and the right diet. In the plan you'll find the best workouts for everyday use and delicious fitness recipes. Just take a look at the Training Plan Info Page over.
You will learn in this post
- How to get a flat stomach without diet and gym
- Why you should sort out your kitchen cabinet
- Why only a long-term change in diet makes sense
- Why you should eat a lot of protein
- Why 5 meals a day are better than one
- How water helps you lose weight
- Why you should also treat yourself once in a while
Flat belly & nutrition: Your guide to a firm middle
If you want to achieve long-term success, you have to change your daily habits as well as your diet. Only the mixture of sport and nutrition helps you to get a flat belly.
All our know how from more than 5 years is in our Training plan and nutrition guide "In 6 weeks to a flat stomach: Without gym and without diet".. We place special emphasis on workouts that are suitable for everyday use without training equipment and recipes that you can prepare quickly and easily.
1. sort out your refrigerator and kitchen cabinet
Now you need to be very strong :) The first step is to sort out food. You surely have a lot of unhealthy food in your cupboard.
What needs to come out of your pantry if you want your toned tummy
- Sugar
- Ready-made and frozen products (except frozen vegetables)
- Alcohol
- White flour and white flour products (such as cookies, toast, etc.)
- Greasy sausage
- Husked rice
If you continue to eat these products, you won't get a toned stomach.
Is brown sugar healthier than white?
Flat stomach, diet and sugar do not get along at all. Household sugar is considered a fattening agent.
Per gram, the white powder contains 4 calories. But that is not the reason why it makes us fat. Mainly responsible is the reaction of our metabolism to sugar. Excess energy can be converted into fat.
When sugar enters the bloodstream, the hormone insulin is released. After a meal very rich in sugar, your blood sugar level rises very quickly at first.
Insulin regulates the process and also causes blood sugar to drop again quickly. We have a craving for even more sweets.
Finished products contain a lot of sugar, colorings, preservatives and artificial stuff that is not good for our body at all.
Your dietary change is guaranteed to succeed!
Besides too many unhealthy ingredients, these products also contain a lot of calories. By the way, ready-made products also include dips (you can make your own ketchup very quickly), Baking mixtures, basis for Sauces, Sausage or "real" ready-made products like frozen pizza. Everything that has to have a long shelf life.
Another candidate who does not belong to the subjects of flat stomach & diet fits is Alcohol. The particularly mean thing is that you would never suspect that so many calories would be in Prosecco and Co.
When it comes to cocktails with cream and sugary syrup, we somehow know that calories are hidden.
But that in 100 ml Aperol Spritz, for example, are 140 calories, hardly anyone reckons. 3 Aperol Spritz contain the same number of calories as 3 1/2 portions of fries with mayonnaise! 4 Pina Coladas are the equivalent of 6 bars of milk chocolate!
Attention with white flour
Also White flour, flat stomach & diet do not get along well. Unfortunately, there are hardly any valuable nutrients in light flour.
Only the starch of the cereal grains is used in the production process. Fiber, vitamins, minerals, and healthy unsaturated fatty acids (found in the outer layers of the grain) are removed.
Unhealthy is white flour because your body can Strength very quickly in Sugar converts. The blood sugar level rises very quickly as a result.
However, it drops again at least as quickly. The result: ravenous appetite! In combination with a lack of exercise, this can lead to obesity. Consequential diseases are diabetes, high blood pressure, cardiovascular diseases, strokes and more.
These 23 foods will curb your cravings!
This doesn't mean that you have to banish white flour completely. Just make sure that you eat more whole grains.
Here, the healthy components of the cereal grain remain contained. The blood sugar level does not go on a roller coaster, you feel full longer and eat less. White flour is hidden in toast, rolls, cookies and pasta. Give a delicious wholemeal bread the priority!
You should also husked rice replace with brown rice. Because here you have the same phenomenon as with white flour. Natural rice also tastes much better. But you have to plan a few minutes more time for cooking.
Try these quick DIY whole wheat rolls with carrots!
2. flat stomach through diet: long-term conversion!
Lose 5 kilos in 5 days! Do you know this from magazines? Forget it! Such extreme diets are very unhealthy for our body. Losing weight requires a great deal of patience and perseverance. Forget Crash diets of all kinds!
The first thing to do is adjust your calorie intake. Because we get fat for one reason only: we take in more calories than we can consume. Your body stores excess energy in the form of fat deposits.
What now needs to be on your daily schedule is, in addition to an appropriate diet, enough exercise. With sports you can reduce stress (stress is also a fattening factor) and burn off calories. The right portion of endurance and weight training should not be missing.
The daily calorie requirement can be calculated e.g. Determine at Fitforfun. Attention: This is only a very rough guide!
Losing weight also works without a diet: Here's how!
Thereby our We Go Fit Nutrition Plan support. We know from our own experience that it is often very difficult to eat right.
Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose between losing weight, building muscles or clean eating and specify your favorite foods.
We'll put together a nutrition plan that fits your needs and that's 100% for you. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
3. protein makes you full for a long time
The short version: A lot of protein (protein) makes you full for a long time. A protein-rich diet satiates, strengthens the bones and at the same time provides the body with calcium.
There are many studies that show that protein is a very important factor if you want to lose weight. Protein helps you build muscle and consumes a lot of energy during digestion.
Dairy products are even said to slow down the rise in blood sugar and thus hunger. But protein is also hidden in fish, even in large quantities. Fish helps you lose weight if you don't go for fish sticks, i.e. dishes with greasy breading.
If you like to get your protein from meat, you should go for chicken and turkey in particular. This meat is additionally lean and low in cholesterol.
However, meat should not be your main source of protein. There are also very many High protein plant foods like Lenses and legumes that you should definitely add to your diet.
Treat yourself to this High Protein Bowl!
4. breakfast becomes mandatory
The first meal of the day should be the most nutritious. You need the energy! In the morning you need to worry only a little about carbohydrates. The body can use them best at this time. He has the whole day for it :)
Basically, you fill up on vitamins at breakfast at the same time. So don't forget to eat plenty of fresh fruit and vegetables.
Eliminate jams and other very sugary foods in the morning. Instead, how about a delicious Curd cheese spread or Hummus with wholemeal bread and vegetables?
Or a big bowl of cereal with fresh fruit? Tastes much fresher and better than a spread from a jar.
Tip: Put more citrus fruits in your diet! Vitamin C is said to be involved in fat burning.
Do you already know this DIY crunchy granola without sugar?
5. do not do a low carb diet
Yes, read correctly. Because if you work out a lot, you need carbohydrates (carbs) to have power. Anyone who has done low carb (all day) for a while knows that you can quickly feel low on energy.
However, you can try to eat less carbohydrates. Because if you eat too much of them and don't consume them (during sports), they turn into fat. So it doesn't hurt to have a low carb meal in between.
Browse through low carb recipes here!
Many nutrition experts advise not to consume carbohydrates at all in the evening. However, this has to do with when you train.
If you go to the gym in the evening and haven't had any carbs all day, you won't have the power. Before sports, complex carbohydrates from whole grains give strength for the workout.
Do carbohydrates in the evening really make you fat?
Carbohydrates, by the way, are found in rice, bread, pasta, potatoes and all white flour products.
Low carb alternatives
- Coconut flour* instead of white flour
- Vegetable pasta instead of noodles
- Quinoa instead of rice
- Cauliflower instead of potatoes
Our tip: Be careful not to eat too many carbohydrates. But do not do without!
Instead of normal pasta, it can be a homemade pasta with zucchini or carrots. Have you ever tried this? Tastes delicious and is ready in no time!
6. flat stomach & diet = eat regularly!
Let's take a look at your eating habits. You'll probably be able to name breakfast, lunch and dinner quickly. But what about snacks in between? Do you snack a lot? Then that could be the reason for your belly fat.
When we snack, we consume a lot of calories. And mostly unconsciously. A quick chocolate bar or a piece of chocolate to keep us going until lunch. Do you know this about yourself?
Plan 5 meals a day one. Three major main meals (breakfast, lunch and dinner) and two healthy snacks. The snacks consist largely of fresh fruit and vegetables.
A classic satiator is cottage cheese. It is low in calories, high in protein and satiates quickly. Add a handful of peppers and you've done something for your figure.
All those who want to get rid of a few kilos, eat large portions with few calories - i.e. a low calorie density. This includes foods that contain a lot of water. Like cucumbers, lettuce, melon and co.
These foods contain almost no calories!
7. do not forget to drink
We all know this, but we hardly ever do it: drink enough! Drinking a lot helps your body lose weight. Because very often we are not hungry at all, we are simply thirsty. But our body can't always tell the difference. If you drink a glass of water regularly, you don't get hungry so quickly.
You should get about 2 liters per day. However, this includes all liquids. This includes soups, salads, vegetables and fruit.
Do you get bored with plain water? Yes, unfortunately, that can happen quickly. Instead of reaching for unhealthy sodas (you know: too much sugar, dyes, etc.), just make your own delicious Water with fruit. Lemon, strawberry, cucumber - what do you feel like? :)
Teas are also allowed. Unsweetened. Herbal teas of all kinds are best. Fennel tea in particular is said to help with weight loss. Green tea is also very suitable and can be drunk hot or cold.
If you think and know you won't get to the number of fluids you need, we recommend starting each meal with soup. This way you can trick yourself. The best way to do this is to take a DIY instant vegetable broth.
By the way, if you drink a glass of water right before you eat, you'll feel full faster. Try it!
That's why drinking warm water is mega healthy!
8. eat more fat killer!
There are foods that get our metabolism going. They support digestion and help burn fat.
Foods high in vitamin C not only prevent colds. Vitamin C is also involved in fat burning. If you think that lemons contain the most vitamin C, we have to disappoint you. On the other hand, you can be happy, lemons are pretty sour anyway ;)
Food with more vitamin C Than oranges and lemons: Peppers, acerola cherry, black currant, parsley, guava broccoli and many more.
Apple cider vinegar also boosts digestion, by the way. But the biggest turbo for digestion are hot spices. Chilies contain capsaicin, which increases body temperature and thus calorie burning.
Bitter substances are generally very healthy for our stomach. They support the digestion. so give the radicchio salad the lead or put asparagus and Grapefruit on your menu.
9. treat yourself!
If you have really decided to lose weight on the stomach, it can be quite hard. Therefore: Take your time and listen to your body!
Do you know the difference between real hunger and appetite? Very few people know the difference. Ask yourself before you have a second helping: Am I really still hungry or do I just feel like eating?
If you manage to stop eating out of boredom or desire, you've taken a very big step.
Foodies can reward themselves with a piece of dark chocolate. Or even better: a yogurt with fruit and a little bit of Agave syrup*. Or how about a Melon pizza?
And remember: There are other ways to reward yourself. Are you one step closer to your goal? Reward yourself with a new pair of running pants :)
Our conclusion
It's not that difficult to change your diet. The biggest problem with the topic "Flat belly & diet" is the inner pig. We need to start looking closely at our habits and change them. This is the most complicated part of the whole thing.
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