Secrets Revealed: 5 Unconventional Hacks for a Flat Tummy
Are you tired of sifting through countless diets and exercise plans, wondering what really works for achieving a flat tummy? Many of us feel stuck in a cycle of conflicting advice and temporary solutions. The good news is that it doesn't have to be that way.
The reason behind this article was a friend who contacted me and said "I am doing all this (cardio) and I'm the fittest I've ever been!! But I want a flat tummy!".
It is important to canvas that 'flat tummies' like we see in magazines are often achieved for a very short period of time, for a special occasion or photoshoot. On instagram they are likely posed.
BUT there are a number of scientifically backed methods to help you achieve:
Less Bloating
Reduce your overall body fat stores
Reduces your Visceral Fat (around your organs)
Reduce your Subcutaneous (just beneath your skin) fat stores
Help yourself become 'leaner' rather than 'skinny' with a belly
In this post, I’ll share five clever and effective hacks that can help you get the results you’re after.
These are sustainable changes to your lifestyle that promise long-lasting benefits. Whether you're aiming to shed belly fat or simply feel lighter and more energetic, these strategies can set you on the right path.
1. Cut All Liquid Sugar
Liquid sugar is a major enemy when it comes to losing belly fat. It hides in unexpected drinks like tonic water, sweetened teas, and even supposedly healthy options like kombucha.
Meet Dr. Richard Johnson... the fearless explorer in the wacky world of obesity research for over a decade. His crew stumbled upon the fructose-fueled survival switch, a metabolic pathway that critters in the wild use like a light switch, but thanks to our modern munchies, it's stuck in the "on" position, morphing into a pesky fat switch.
This mind-blowing revelation shook the very core of our understanding of weight gain.
Fructose that is often found in liquid sugar increases fat storage particularly around your middle. As stated, scientists discovered this fact while studying bears.
Throughout Autumn bears eat an excessive about of berries and fruit containing fructose. It not only causes you to store abdominal fat (through a mechanism preparing you for hibernation), it can also increase levels of violence as your body thinks you're about to shut down for the winter and need to fight for food. I'm not making this up.
By cutting out sugary drinks, you not only reduce your calorie consumption but also reduce the tendency of your body to store fat. Instead, consider switching to sparkling water or herbal teas that won't compromise your health while keeping you hydrated.
My Method: Drink sparkling water, teas, or black coffee. If you like an alcoholic drink, pay particular attention. Look for wine with low residual sugar and drinks like gin and soda are my go to. Margaritas are one of the lowest sugar cocktails.
2. Cut the Grains
Many of us assume grains are necessary staples in our diets. However, did you know that grains can retain four times their weight in water? This can cause bloating, making you feel heavy and sluggish.
Grains are rich in carbohydrates, which your body quickly turns into sugar if you aren't moving enough. When grains spike our blood sugar (e.g. we eat a muffin at our desk while sitting still and in a mildly stressed state) we get a glucose spike. This triggers an insulin response.
Insulin is the hormone that works with the body to moves energy in the form of glucose in the blood, to fat storage we can use for later.
For instance, replace your morning toast with a delicious omelet packed with spinach and avocado. Your body will thank you for the energy boost.
3. You Don’t Need Fibre
Sorry baby boomers and Gen-X... you don't need that cereal you're wedded to, to 'keep you regular'.
We’ve been led to believe that fibre is essential for health. But recent research suggests we can produce butyrate, a fatty acid beneficial for gut health, without consuming high-fibre foods like grains, nuts, and legumes. For instance, a low-carbohydrate diet can promote butyrate production within our bodies on its own.
Imagine not having to fill your plate with fibre-heavy foods and still feeling great! You can enjoy a variety of delicious dishes without sacrificing digestive health. Consider incorporating more protein and healthy fats into your meals to get the benefits without the bulk of grains.
The carnivore community are proving this point in their droves.
4. Focus on Building Muscle Rather Than Burning Calories
Understanding the impact of muscle over cardio was a game-changer for me. Excessive cardio can spike cortisol, a hormone that promotes fat storage. A study found that just 30 minutes of high-intensity cardio can increase cortisol levels significantly.
Instead of spending hours on the treadmill, focus on strength training. Lifting weights not only helps build muscle but also boosts your metabolism. In fact, muscle burns about 6 calories per pound per day at rest, compared to fat, which burns only 2 calories. This means more muscle equals a higher resting metabolic rate.
5. Eat More Protein
Many underestimate the power of protein in their diets. It's not just about having a few eggs for breakfast. Aim to include substantial portions of protein-rich foods like chicken, fish, and eggs at each meal. Studies show that sufficient protein intake can help regulate appetite and support muscle growth.
For example, if you switch from a carb-heavy breakfast to one that includes a chicken, bacon or salmon or omelet, you could feel fuller for longer and reduce overall calorie intake throughout the day. This simple change can help you lose fat while preserving muscle.
This is a cornerstone of our programmes.
Recap and New Daily Routine
What can you take away from these five strategies? By combining them, you’re likely to feel a flatter belly and more energetic. Here’s how you can integrate these tips into your daily routine:
Ditch Fructose Sweetened Beverages: Switch to sparkling water, herbal teas, or black coffee. Reserve sugary beverages for special occasions, keeping sugar intake to a minimum.
Ditch Grains: Unless you are moving a LOT grains can lead to fat storage, just like sugar. Limit them where possible and you'll likely be surprise at how little you miss them.
Lose excess fibre: Eat meat, eggs, fish and fruit and veggies when you feel like it. Your body honestly does not need grains for your gut health. In fact, it will probably feel a hell of a lot better without them.
Aim for Strong not Skinny: focus on building muscle rather than 'burning calories' to build muscle (your metabolic power house!) to help you burn calories even at rest.
Eat more Protein than you think you need: this will not only help you gain a little bit of lean mass (muscle) without moving much, it will also regulate your hunger and satiety hormones like nothing else I know!! Abs are cut in the kitchen. This is my FAVOURITE method for preventing overeating without restriction.
These hacks empower you to make conscious choices without feeling deprived.
Your Path to a Healthier You
Achieving a flat tummy isn’t complicated or overly restrictive. By eliminating liquid sugars, cutting grains, questioning fibre's necessity, focusing on muscle growth, and increasing protein intake, you can enjoy a healthier, leaner body.
Remember that it’s about making choices that fit your lifestyle for sustainable health. Take charge, and embrace the confidence that comes with feeling great!
So, Secrets Revealed: 5 Unconventional Hacks for a Flat Tummy... done and dusted. Will you give them a go?
Feel free to share your thoughts or any questions about these hacks!
Let's support each other. Got a question? Let me know.
How-To (get a flatter belly) in a 'Done For You' Programme
All these cheeky hacks are like secret weapons embedded in our Body Reset Transformation Programme. We've got all the yummy foods, refreshing drinks, and fun exercise tips neatly laid out in our weekly plans. So, if you're feeling a bit curious, go ahead and give them a whirl.
References
1. Cut All Liquid Sugar
Concept: Liquid sugars, particularly fructose, may contribute to fat storage due to their effects on metabolism.
Studies suggest that fructose, unlike glucose, has a unique metabolic pathway in the liver, which can lead to increased lipogenesis (fat production) (Stanhope, 2012).
Research on sugary beverages, including tonic and kombucha with added sugars, indicates a link to visceral fat accumulation and metabolic risk factors (Malik et al., 2010).
2. Cut the Grains
Concept: Grains are carbohydrate-dense and retain water, potentially leading to bloating.
Evidence shows that carbohydrates are stored as glycogen, which binds to water in a 1:4 ratio, increasing body weight due to water retention (Maughan, 2010).
Carbohydrates, especially refined grains, can cause rapid blood sugar spikes, contributing to bloating and feelings of lethargy due to subsequent drops in blood sugar levels (Slavin, 2003).
3. You Don’t Need Fiber
Concept: Fiber’s benefits may be tied to gut health through the production of butyrate, which can also be produced via ketosis.
Fiber’s positive effects on gut health and metabolic function are attributed to its fermentation by gut bacteria, which produces butyrate, beneficial for colon health (Louis & Flint, 2017).
Some studies indicate that a low-carb diet may independently stimulate the production of beta-hydroxybutyrate, a ketone body, potentially supporting energy needs and satiety without fiber (Westman et al., 2007).
4. Focus on Building Muscle Rather than Burning Calories
Concept: Excessive cardio can increase cortisol levels, which may influence fat storage, whereas muscle-building boosts metabolism and body composition.
Research links high-intensity, prolonged cardiovascular exercise with elevated cortisol, a hormone associated with fat storage and muscle breakdown in high amounts (Hackney, 2006).
Strength training, by contrast, enhances muscle mass, which is associated with improved metabolism and reduced fat stores (Phillips & Winett, 2010).
5. Eat More Protein
Concept: A protein-rich diet helps in building lean muscle, regulating appetite, and enhancing body composition.
Protein is shown to have a high thermic effect and can significantly reduce hunger hormones, which may lead to reduced calorie intake and body fat loss (Westerterp-Plantenga, 2009).
Increased protein intake, especially from whole sources like meat, eggs, and fish, has been linked with improved muscle mass and satiety compared to lower-protein diets (Leidy et al., 2015).
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