8 Ways to Get a Flat Belly Without Diet or Exercise
1) Perfect Your Posture
"Straighten up," advises The
Biggest Loser trainer Kim Lyons, and your figure will look better. "When
your posture is good, you're automatically engaging and toning your
stomach muscles." If you need to remind yourself to stand tall, she
says, a few strategically placed Post-it Notes should do the trick.
2) Drink Up
Keep those fluids coming! "Being
dehydrated causes the body to hoard water," says Lyons, which can lead
you to carry up to four excess pounds around your midsection. Try for at
least six eight-ounce glasses of water or other fluids daily.
3) Have a Seat
"Most women don't want to talk
about it, but you really have to set aside a specific time each day to
use the bathroom," notes Judith Reichman, M.D., a professor of
obstetrics and gynecology at the University of California, Los Angeles.
If you don't, it's too easy to give in to feeling rushed, and ignore the
urge to go." Once you've trained your brain to dismiss your body's
signals, you set the stage for bloat-inducing constipation.
4) Eat Mindfully
Rather than scarfing down meals, make a point
of chewing each bite at least 10 times before swallowing. "The body has
to work overtime to break down food in the stomach and intestines,
which can lead to major gas and indigestion," Dr. Reichman says. Plus,
when you eat fast, you're more prone to swallowing air, which can
ratchet up your risk of developing a potbelly.
5) Turn to the "Pros"
"Probiotics
are 'good' bacteria that help your digestive system break down food,
preventing the gastrointestinal issues that can keep you from having a
flat stomach," explains nutritionist Jonny Bowden, Ph.D., author of The
Most Effective Natural Cures on Earth. To ensure your plumbing is
working at optimum capacity, Bowden suggests eating a daily serving of a
probiotic-rich food like yogurt, kimchi, miso, sauerkraut, or
buttermilk, or taking a supplement containing at least 50 milligrams of
probiotics. (Look for versions that contain the strains acidophilus and
bifidobacterium, and are produced by reputable vitamin companies.)
6) Walk It Off
Try to squeeze in a 30-minute
walk daily, says Lyons. The simple boost in metabolism will help you
burn waistline fat more efficiently. And if you want to work out, skip
those gadgets that promise "miraculous abs in minutes": A study from Kansas State University
found most devices designed to target abs (think infomercials) don't
live up to their promises. You'll see better results with traditional
exercise.
7) Give Up Gum
Because chewing forces you to
swallow more puff-producing air, it can also keep you from squeezing
into your skinny jeans, explain researchers at the American College of
Gastroenterology. If you need to freshen your breath, you're better off
sucking on a mint.
8) Relax Already
"When you're frazzled, your body
increases its production of steroids and stress hormones, which
negatively affect your digestive system, causing major constipation,"
says Dr. Reichman. And as if that weren't enough to leave you looking
pouchy, stress also amps up the production of cortisol, a "fight or
flight" hormone that sends excess fat directly to your midsection in its
attempt to protect your vital organs. To minimize tension, Dr. Reichman
advises, "take 20 minutes a day to do something that truly relaxes
you."
Shedding pounds takes countless hours of dedication, so if you’ve
already gone through the grind to reach your goal weight, do you really
want to do it again? We didn’t think so. So, go ahead and pat
yourself on the back for all that you’ve accomplished. But while you’re
at it, why not start thinking about how you’re going to maintain your
new body for the long haul? To help make it possible, we’ve come with 20
easy ways to keep those sneaky pounds away from your frame for good!
Pick a few from the list below, stick to ‘em like it's your job, and we
can practically guarantee you’ll stay in your skinny jeans for life.
1. Don’t Do Fad Diets
Within three years of dieting, Nearly 65 percent of dieters gain back
the weight they lost within three years, say University of Pennsylvania
researchers. The reason? They all slimmed down with the help of a diet,
which by definition is short term and doesn't produce life long results.
To hit your goal weight and stay there, you need to make permanent
changes to your lifestyle.
2. Strength Train
While it’s possible to lose
weight without doing a single pushup or burpee, in order to keep it off,
physical activity is must, says James O. Hill, PhD, co-founder of the
National Weight Control Registry. But not all workouts are created
equal. Although cardio gets all of the glory, interval and strength
training are the real heroes in the world of weight maintenance. These
methods of exercise will help you replace flab with hard, sexy muscle
which will boost your metabolism
and make it easier to keep off those sneaky pounds. For the best
results, do strength or interval training twice a week and aim for an
hour of physical activity a day—that could mean walking, swimming or
running errands. Just get off your tush and move! Why an hour? The
majority of successful losers who have maintained their weight loss for
an average of 5.5 years report moving for about an hour a day, according
to the National Weight Control Registry.
3. Rethink Your Commute
To ensure you fit in those 60 minutes and fit in more daily steps,
rethink your commute. On the days that I have to skip the gym, I force
myself to walk home from work instead of hopping in a cab or taking the
bus. If you drive to work, cycle to the office once a week or park your
car further away from the entrance. However you decide to do it, the
more steps you take, the better. The majority of people (76%) who have
lost weight and kept it off report walking for an hour a day so fit in
those steps wherever you can!
4. Only Eat When You’re Hungry
Constantly eating when you don’t need the fuel is a major contributor to
weight gain. Before you pop something into your mouth, ask yourself why
you’re eating. (We’re lookin’ at you Ms. Office Candy Bowl.) Are you
actually hungry or are you just angry, stressed, anxious or board? If
it’s any of the latter feelings, healthy snacks like carrot sticks and
apples won’t seem appealing. If you’re not hungry enough to eat a plant,
vow to not eat anything at all.
5. Weigh Yourself
Recent Cornell University findings suggest that shying away from the
scale can cause those former pounds to sneak back onto your frame—not
what you want! According to senior author David Levitsky, people who
weigh themselves daily and track the results are more likely to lose
weight and keep it off than those who check in less often. The method
“forces you to be aware of the connection between your eating and your
weight,” Levitsky said in a press statement. “The scale also acts as a
priming mechanism, making you conscious of food and enabling you to make
choices that are consistent with your weight.”
6. Exercise in the Morning
We already told you that sticking to a fitness routine is an absolute
must for weight maintenance but that doesn't make finding the time—or
motivation— after a busy work day any easier. The solution to the
problem: Wake up an hour and a half early and fit in your workout before
heading to the office. If you’re up at 5 a.m. with nothing else to do
but break a sweat, odds are pretty low that you’ll skip out on your boot
camp or spin class.
7. —Or At Least Schedule Your Workouts
Can’t bear the thought of rising before the sun? At the beginning of
each week, take out a planner and schedule all of your workouts for the
day’s ahead. If you just let your week and unfold randomly, odds are far
lower you’ll fit in your fitness. Schedule an appointment with a
trainer or a friend, book a class
9. Plan Ahead & Use the Freezer
Your workouts aren’t the only things you need to plan ahead to stay fit
for life, you’ll also need to map out your meals. “People have a much
better chance of having a slim waistline if they plan when they are
going to eat and what they are going to eat,” says Mark Langowski,
celebrity trainer and author of Eat This, Not That! For Abs.
“Before I go to bed, I look at my schedule for the next day and plan
out what I am going to eat and where I will eat it. If you let the day
begin without planning, it will be 3 p.m. before you know it and you’ll
wind up making an unhealthy decision.” Registered dietitian Christine M.
Palumbo agrees, but takes a slightly different approach meal prep:
“Identity three meals you can prepare with pantry staples and start
cooking. Store the meals in your freezer so you always have something
healthy on hand when hunger strikes. For example, my go-to meals include
risotto with frozen shrimp and asparagus, vegetable barley and a red
lentil soup. Your goal should be to replace the meals whenever your stash starts running low”.
10. Expand Your Circle
How much your close friends weigh, plays a major role in how much you’ll
weigh, say Harvard School of Public Health researchers. In fact, their
findings suggest that a person’s chance of becoming obese increases by
57% if a close friend is obese—and it makes sense: If your buddies all
love meeting up for burgers and beers on the reg, it will be really hard
to stay on track with your healthy lifestyle. Our advice? From time to
time suggest getting into other types of activities like yoga or a
healthy cooking class. You could also consider hosting get-togethers at
your house so you can control the menu. Another tip: Try to meet new
people who enjoy living the healthy lifestyle you now lead. (A gym class
or hiking group is a great place to introduce yourself!) This will help
add a healthy balance to your life, without kicking your long-time
besties to the curb.
11. Eat Often
Eating frequently might sound counterintuitive if you're trying to keep
the pounds off, but munching consistently throughout the day is key to
blood sugar and hunger management, explains registered dietitian Isabel
Smith. When you eat something every three or four hours, it keeps your
metabolism humming and you’ll never get too hungry. This ensures you’ll
always be in a position to make smart diet decisions which is key to
keeping the weight off long term.
12. Hold The Extras
Despite conventional wisdom,
maintaining a major weight loss doesn't mean giving up croissants and
cookies for good. It does, however, require cutting calories where you
won't miss 'em anyway so indulging from time to time won’t do any damage
to your waistline. Swap fries for apple slices at McDonald’s, keep the
cheese off your sandwiches and salads and ask for the sauce on the side
when you dine out at a restaurant. Believe it or not, these simple
tweaks will save you hundreds of calories—without drastically altering
the taste of your meals.
13. Eat Breakfast Daily
Get this: Nearly 80 percent of
National Weight Control Registry members—who have lost an average of 66
lbs and kept it off for 5.5 years—regularly eat breakfast. Though
researchers haven’t discovered a definite connection between the morning
meal and weight loss, one theory is that when you start your day with
something healthy and satiating it helps set a healthy tone for the rest
of the day.
14. Keep Triggers Away
Almost everyone has heard the
rule that it’s okay to eat anything and everything so long as you do so
in moderation—but that may not be the best approach to lifelong weight
maintenance, according to 2015 PLOS ONE findings. The study of 6,814
people found that the majority of the time, varied diets lead to weight
gain. “Though it can be scary to imagine completely cutting out the
foods that you love, eating everything in moderation is actually near
impossible—especially when it comes to foods with addictive properties,
like sugar. You’ll likely find yourself going back for more and more
which can slow your weight loss results,” explains registered dietitian
Cassie Bjork. “That’s why it’s actually more beneficial to completely
cut out the foods that increase your cravings and keep you wanting
more.” For example, if you know that chocolate is your #1 trigger food
it’s best to cut it out altogether rather than trying to stick to a
small serving.
15. Limit Yourself to Three
Fun fact: National Weight Control
Registry members, who have all lost 30 pounds or more and kept it off
for at least a year, eat 2.5 meals per week at a restaurant—and only
0.74 meals per week at fast food joints like Burger King and McDonalds.
And we have to say, it’s a smart move. Limiting the number of times you
dine away from home is an easy way to keep excess calories, salt, sugar
and fat off of your plate without a second of thought.
16. Focus on Flavonoids
Sure, all fruits and veggies are
healthy and low-cal, but did you know that when it comes to keeping away
those waist-expanding pounds, flavonoid-rich foods like bananas,
strawberries, grapes, pears, onions, peppers and celery are the best
bets? In a 2016 British Medical Journal study of 124,000 middle-aged and
older people, those who ate a diet rich in flavonoid-filled foods
maintained their weight better than those who didn’t—and it makes a lot
of sense. Earlier findings suggested that the naturally occurring plant
compounds could ward off inflammation and fat absorption. Not a big fan
of the fruits and veggies above? Tea is another option that’s chock full
of flavonoids!
17. Stay Consistent
“Holidays, vacations, crazy work
weeks...it doesn’t matter. Every week, people who remain lean, stick to
their healthy habits,” Langowski tells us. “My most successful clients
are the ones who stay consistent with their workouts throughout the
year; they don’t let anything get in the way of their workout! It’s like
putting on their pants or brushing their teeth and is something that
they wouldn’t think of not doing!” The same mentality should hold true
for your diet, too. The majority of people who lose weight and keep it
off, report that that their diet is the same on both the weekends and
weekdays, according to an American Journal of Clinical Nutrition report.
18. Limit Screen Time
Curious what else successful
losers do? Well, we’ll tell you one thing they don’t do: Netflix and
chill. The average American watches 28 hours of TV per week, while those
who have shed 30+ pounds and kept it off for at least a year, log fewer
than 10 per week in front of the boob tube.
19. Follow the Plate Rule
Counting calories may have helped
you lose weight initially, but as you might have guessed, it’s not a
habit you can maintain for life. Instead, hold onto your flat belly
with the help of the plate rule. “I never recommend counting calories
to any of my clients,” says Smith. “ Instead, I tell them to fill 50% of
their plate at each meal with non-starchy vegetables like kale,
broccoli and carrots. This ensures that they’ll take in a fair amount of
fiber, which promotes satiety and weight maintenance.” (Unrefined
carbohydrates like beans, sweet potatoes and whole grains should make up
a fourth of the plate and the last fourth should be reserved for lean
proteins.) Research backs Smith’s claim: A Brigham Young University
College study found that women who consume more fiber have a
significantly lower risk of gaining weight than those who eat less of
the nutrient, likely because they consumed fewer overall calories
throughout the day.
20. Don’t Get Discouraged
Last, and most importantly: don’t
get discouraged if the scale swings upwards a bit. Vacations, holidays,
and stressful life situations happen, and not to mention, weight
fluctuations are totally normal. If you feel your pants getting tighter,
take it with a grain of salt but don’t forget about it. Examine what
you’re doing differently and commit to getting back on the
bandwagon—it’s as simple as that! And always remember, maintenance is a
marathon, not a sprint; you’re in this for life!
They are spread all over the city — in dinghy lanes, tiny corner shops,
upstairs in narrow alleys, inside four-foot cubicles. Not known by many
and often a target of scepticism, but they claim to provide the best
medical treatment. In alternate medicine it is known as the cupping
therapy; local practitioners call it Hijama. Inside a Hijama clinic,
opposite the Special Investigative Unit of the Sindh police, a patient
sits quietly. A cup is inverted over his head, blood collects into the
cup. He sits stationary and refuses to move. It is hard to gauge if he
is in pain or not. This is how the treatment works. A glass cup is
inverted over an incision made on the body. Blood is sucked into the
cup. Once a session is over, the glass cup is broken and discarded. On
the first floor of a building on MA Jinnah Road is situated a clinic
which claims to be the pioneer of Hijama in Karachi. It is a modest,
three-room office, which comprises a waiting room, a consultation room
and a clinic where Hijama is practised. “It is painless, leaves no
marks and has no side effect,” said Tajuddin, the owner who has been
practising Hijama for the past 15 years. He shows a booklet, where
pressure points for each illness are marked on a human figure; points
for men and women are different. “If you read this book you can become a
Hijama practitioner yourself, but it is advisable to practise with an
experienced person for a few years before starting one’s own practice.” The
idea behind the treatment is that illness is caused because of infected
blood. Sometimes blood collects between the layer of skin and flesh.
This blood has to be taken out. “The problem with anti-biotech and
pain killers is that it makes the virus inactive. But the virus inside
the body may become active later on. Hijama takes out bad blood, and
with it the virus. Hence chances of the disease recurring are very low,”
explains Tajuddin. The man who taught all of Karachi Hijama is not
Madrassa-educated. In fact, he is an MBBS doctor and former dean faculty
of medicine at the Liaquat National Hospital. Dr Amjad Ahsan Ali has
been a staunch believer in Hijama or cupping therapy. His research on
the topic has been published internationally. Now he is often found at Madrassa Ayesha, where he teaches his disciples the art. Practitioners
of Hijama claim to cure acute illnesses, such as cancer, sciatica and
problems of the backbone. Several practitioners opt for this particular
branch of medicine after personally witnessing its benefits. “I had terrible pain in my knees. I took treatment for a few months. The pain is gone,” said Ahliya Alees, a woman practitioner. And
people who have benefited from the treatment are not just common people
but renowned doctors as well. In fact, some doctors refer patients to
the Hijama clinic. Dr Nadeemullah Khan, an associate professor at a
leading medical university hospital in the private sector, in January
2005, wrote that after seeking various orthopedic and rheumatologist,
and physiotherapy he sought Hijama. “I underwent the procedure thrice. I
got substantial relief the first time, and after three times I got
completely cured.” A cup costs around Rs200 and a session is charged according to the number of cups used. However,
Dr Samrina Hashmi, who heads the Sindh chapter of the Pakistan Medical
Association, remains sceptical. “Never in medical history have I heard
about this phenomenon. There is so much blood in the body. How can one
be sure which is bad, and remove it from one small incision in the
body?”
1. ApricotApricots contain
beta-carotene which stops radicals from damaging the inner structures of the
organism and it is also very useful for our eyes. In our body, the beta-carotene
form the A vitamin which prevent from developing a series of cancer diseases,
especially the skin cancer. One fruit contain 17 calories 1 gram of
carbohydrates and does not contain any fats.
Apricots are an excellent
source of beta-carotene and are useful in reducing infections or skin problems.
They are a good source of iron and potassium. Fresh juice of apricot leaves is
useful in skin diseases. It can be applied with beneficial results in scabies,
eczema, sun burn and itching of the skin due to cold exposure. Apricots have an
alkaline reaction in the system. They aid the digestion, if consumed before a
meal. The fruit is highly valued as a gentle laxative and is beneficial in the
treatment of constipation. The fresh juice of apricots, when mixed with glucose
or honey forms a very cooling and soothing drink during fevers. Its many
benefits include quenching the thirst, and eliminating waste products from the
body. In addition, it tones up the eyes, stomach, liver, heart and nerves by
supplying minerals and vitamins.
Advice: Try to buy apricots while there
are still hard (green). When the apricots become soft, they begin to loose their
nourishing properties.
2. Avocados The oleic acid and the
unsaturated fats containing in this fruit decrease the level of cholesterol and
increase the quantity of high density lipoproteins. Beside that avocado contain
a large quantity of cellulose, iron and vitamin C. One piece contains 81
calories, 8 grams of fats and 3 grams of carbohydrates. In order to fasten the
ripping process put avocados in a closed plastic bag with an apple or a
banana.
Advice: Try to replace the mayonnaise in your sandwiches with
pieces of avocado.
3. Raspberries Raspberries contain the
ellagic acid which helps decrease the growth of cancer cells. These berries also
contains the C vitamin, decrease the level of cholesterol and the probability of
cardiovascular diseases. Rich in vitamin C, folate, iron and potassium,
raspberries also provide high amounts of insoluble fiber (thanks to all those
little seeds) as well as respectable amounts of the soluble fiber pectin, which
helps control cholesterol levels.
Raspberries contain a large amount of
cellulose. Since cooking does not destroy these compounds, raspberry jam may
also be beneficial. Raspberry is one of the few fruits whose consumption would
not have much effect on the body’s blood sugar levels. A glass of Raspberries
contains 60 calories, 1 gram of fats and 8 grams of
carbohydrates.
Advice: A natural face mask made raspberries helps protect
against the suns rays. Vitamin C’s antioxidant powers help fade age spots and
discoloration. It also rounds out the skin to fill in minor
wrinkles.
4. Mango A middle-sized mango fruit contains 57
milligrams of C vitamin which constitutes the daily norm for a human’
nourishment. This antioxidant helps to prevent the arthritis, is used in wounds
recovery and enforces the immunity system. Pregnant women and people with
anaemia are advised to eat this fruit regularly. It is also valuable to combat
acidity and poor digestion. Mango also contains the A vitamin. One fruit of
mango has 135 calories, 1 gram of fats and 4 grams of
carbohydrates.
Advice: Some varieties do not turn red, orange or yellow.
If buying these green varieties, look for other signs they are ripe such as a
nice sweet fragrance. They should yield nicely to a light press with the
fingertip. If they are brought unripe, they can be put in a paper bag in a warm
place and they will ripen in a day or two.
5.
Cantaloupe Contain vitamin C (117 milligrams of C vitamin is contained
in a half of cantaloupe – a double daily norm) and beta-carotene which stops the
radicals from damaging the inner structures of the organism. It also contains
853 milligrams of potassium, which is twice more than in a banana. Potassium
decreases the blood pressure. Cantaloupe has antioxidants that help us fight
with heart diseases, high blood pressure, diabetes, cancer, aging, etc.
Cantaloupe is also a very good source of potassium, vitamin B6, dietary fiber
and niacin (vitamin B3). A half of cantaloupe contains 97 calories 1 gram of
fats, 2 grams of carbohydrates. Cantaloupe is beneficial for arthritis, obesity,
fever, rheumatism, skin diseases, high blood pressure, abdominal and stomach gas
and many other diseases.
Advice: When choosing cantaloupe, choose a fully
ripened melon, because according to research as fruits fully ripen, almost to
the point of spoilage their antioxidant levels actually increase.
6.
Cranberries Helps to combat the infections in the urinary bladder, stop
the in growing number of bacteria. Cranberry juice can inhibit the aggregation
of bacteria that cause dental plaque and based on evaluation of several vitro
screening tests, it has been suggested that the proanthocyanidin compounds found
in cranberry may exhibit some anti-carcinogenic activity. Some medical
professionals and specialists believe that quinic acid abundant in cranberry may
help to prevent the development of kidney stones. Recent scientific research
shows that cranberries and cranberry products contain significant amounts of
antioxidants and other phytonutrients that may help protect against heart
disease, cancer and other diseases. In some people, regular cranberry juice
consumption for months can kill the H. pylori bacteria, which can cause stomach
cancer and ulcers. Drinking cranberry juice daily may increase levels of HDL, or
good cholesterol and reduce levels of LDL, or bad cholesterol. A cup of
cranberry juice contains 144 calories. There are no fats or
carbohydrates.
Advice: Buy a 100% cranberry juice and add water without
sugar.
7. Raisins These little pearls- are the main resource
of iron which helps to transmit the oxygen to tissues. The phytonutrients and
olenolic acid present in raisins makes them beneficial for the health of teeth
and gums. Having antioxidant properties, raisins help keep the blood clean and
flowing, by getting rid of al the impurities. Raisins are believed to be good
for bone density and have been associated with lower risk of osteoporosis in
women. Studies claim that raisins contain additional nutritive compounds that
can protect against heart disease and colon cancer. A half cup of Raisins
contains 218 calories, 3 grams of carbohydrates. It does not contain
fats.
Advice: Raisins are a good source of fiber and can help cure
constipation. For the purpose, boil raisins in a saucepan of water, strain the
liquid and drink it. Every morning try to add little raisins in your
cereals.
8. Fig The fig is a source of potassium and
carbohydrates, it also contains the vitamin B6, which is responsible for the
serotonyne – “hormone of pleasure”; it decreases the amount of cholesterol. One
fig contains 37-48 calories, 2 grams of carbohydrates, 0 fats. Figs are high in
natural and simple sugars, minerals and fiber. They contain good levels of
potassium, calcium, magnesium, iron, copper and manganese. Dried figs contain an
impressive 250mg of calcium per 100g, compared to whole milk with only 118mg.
Dried figs consist from about 60% of sugar, contain a lot of vitamins and it is
said that humans could live on figs only.
Advice: Eat dries figs as a
healthy energy snack. For extra flavor and nutrients, stuff them with nuts and a
little honey.
9. Lemon Lemon contains limonene and C vitamin
which help to prevent cancer. It has a limited number of calories and does not
contain carbohydrates or fats. You must know that citrus fruits in general may
have a great benefit over our body; citruses are useful for your skin, bones and
heart; it’s a well-known fact that citruses are great eyesight defenders and
mood enhancers
