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 Six Steps to Reduce Belly


Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs for three reasons:
High-fiber foods like fruits and vegetables supply plenty of bulk to your meals without adding a lot of calories, they keep you feeling full longer and help you lose weight. Lowfat diets work only if they're also high in fiber-rich foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, lowfat diets that are low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain.. For best results, increase your fiber intake.



When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. To avoid weight gain follow these tips:
* Fill up on fruits and vegetables because they contain plenty of water and fewer carbs and calories for their volume.
* Avoid high-carb/calorie foods like fast food, snack cakes, cookies and candy.


Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. Drinking more water can help to flush sodium out of the body, and that reduces the Fat.
* Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium.
* Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.
* Watch your intake of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don't replace your body fluids as effectively as water, juice and caffeine- and alcohol-free beverages.


Sodium is essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating. The average woman needs only 500 milligrams of sodium a day. Most of us get more than six times that, or 3,000-6,000 milligrams per day. Avoid preservatives, processed foods, fast foods and restaurant foods.


Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. Eating light at night you'll receive a double benefit.
* Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day.


Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. To reduce stress-related eating, try these tips:
* Chill out. When you feel stress building, take a few moments to breathe deeply and regroup.



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