Having a fit, lean belly is about more than your vanity; it's about building a strong core and thus a powerful you. When you're core is strengthened, so is your entire being.
But no amount of crunches is going to get the job done on its own. The key to uncover a toned tummy lies in leading a healthy, balanced lifestyle; critical are the foods you nourish your body with.
Devote yourself to whole unprocessed fare and mindful eating, and incorporate the following five super delicious foods into your flat belly diet. Then, you'll be well on your way to a healthier, muffin-top free you.
Blueberries
Blueberries are loaded with antioxidants, giving them powerful anti-inflammatory properties.
In addition, a study out of the University of Michigan found that when rats were fed a diet containing blueberries consistently over a three-month period, they showed a significant reduction in abdominal fat. In addition, blueberries helped to lower triglycerides and insulin resistance, making them a potent fighter against heart disease and diabetes.
Flaxseeds
Flaxseeds contain a high level of omega-3 fatty acids, which not only have strong anti-inflammatory properties, but also help to regulate stress hormones such as cortisol. By preventing stress hormones from peaking, omega-3 fatty acids can help you store less belly fat.
Low-fat yogurt
Diets rich in dairy have been shown to be effective in reducing body fat, especially in the midsection, which may be due, in part, to their calcium and arginine content. Calcium helps to regulating how fat is stored and broken down by the body, while the amino acid arginine has been shown to help promote fat loss and increase muscle mass.
Spinach
This dark, green leafy vegetable is a fantastic source of vitamin C, which studies have shown helps to return the stress hormone cortisol to normal levels after a stressful situation. This means that stress hormones will be circulating in your body for shorter amounts of time, helping to fight against belly-fat storage.
Avocados
avocado is high in the oh-so-necessary monounsaturated fat which helps lower cholesterol and is loaded with nutritional clout to rank it amid the highest echelons of superfoods.
Dairy
Milk the benefits: In one study in the Journal of Nutrition, overweight and obese women who ate six to seven servings of dairy a day lost nearly twice as much visceral fat as ladies who had one or less. Another study found that dieting test subjects who consumed 1,100 milligrams of calcium a day from yogurt lost 61 percent more body fat and 81 percent more belly fat than those who did not consume yogurt. "Dairy contains the two highest-quality sources of protein - casein and whey," says Stuart M. Phillips, PhD, a coauthor of the first study. "This, in combination with nutrients like calcium and vitamin D, aids in muscle preservation, appetite regulation and fat loss." Skip skim in favor of 1 percent milk. "Dairy fat contains conjugated linoleic acid, which has been shown to help reduce visceral fat," says Erin Palinski-Wade, RD, a coauthor of Flat Belly Cookbook for Dummies.
Berries
The antioxidants in berries are awesome at improving blood flow which delivers more oxygen to the muscles and helps us get the best out of our workouts. Make exercising feel easier by loading up on berries melange.
Oatmeal
Starting your day off with oatmeal is like stretching at the outset of a jog; it prevents injuries - or overindulgences in this case - and promotes longevity - or the sustainability of a healthy diet. With its combo of complex carbs, protein, iron and fiber, oatmeal keeps everything running smoothly.
Green Tea
It's been shown that drinking green tea can give your metabolism a boost, helping burn away that belly bulge. It contains a compound, ECGC, that makes it easier for your body to let go of that fat it seems to so strongly cling to.
Tomatoes
Besides being amazingly versatile, tomatoes are high in water and fiber content, acting as a diuretic to help cleanse toxins from your body, and all on a low calorie count that's loaded with vitamins C and A.