Rule 1: Incorporate the following foods into your daily menu
Nuts such as almonds, hazelnuts, walnuts, etc.; legumes or other pod vegetables; spinach and other green vegetables; non-fat or low-fat milk or yogurt; low-sugar instant oatmeal; eggs; turkey or other lean meats; peanut butter; olive oil; whole grain breads such as wheat, oats, etc.; protein-rich foods; berries such as grapes, strawberries, star fruit, guava, etc.;
Additional note: Each meal should include at least 2 or more of the listed foods.
Rule 2: Eat 6 meals a day
One problem that often arises with dieting is that the body does not receive enough nutrients and experiences intense hunger, which actually leads to faster fat storage. Therefore, in order to avoid feeling hungry and not getting enough nutrients, it is recommended to distribute the daily calorie intake evenly among 6 meals.
Alcoholic beverages and carbonated drinks not only lack nutrients but also add excessive calories. While drinking alcohol can help relax the nerves and mood, it slows down the fat-burning process. Therefore, water, low-fat milk, yogurt, or homemade fruit and vegetable juices are the best choices.
Rule 3: Control the intake of calories
Alcoholic beverages and carbonated drinks not only lack nutrients but also add excessive calories. While drinking alcohol can help relax the nerves and mood, it slows down the fat-burning process. Therefore, water, low-fat milk, yogurt, or homemade fruit and vegetable juices are the best choices.
Rule 4: Make fresh juices yourself
Learning to make your own juices allows you to choose fresh ingredients and control the sugar content, preventing excessive calorie intake. Drink 250ml of juice every day; add some ice cubes to the juice, then blend for at least 10 minutes. If the juice becomes thick, add a small amount of water to increase the feeling of fullness.
Rule 5: Ensure an adequate intake of yogurt
Studies have found that when a group of participants consumed 3 cups of yogurt daily for 12 weeks, their body fat decreased by 61% compared to another group that did not consume yogurt.
Rule 6: Stop counting calories
In the process of achieving a flat belly, the correct way to measure progress is to calculate how many kilograms you have lost during a specific period or mark the changes in your waist size. Avoid solely focusing on counting the number of calories consumed in a day.
