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Old 30th December 2011, 05:33 AM   #1 (permalink)
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How to get a flat stomach ready

New Year's Eve ... wear tum-thing special

IF your stomach looks and feels like a balloon from the post-festive binge, it is time to de-bloat to get into and look great in your New Year's Eve party dress.

Follow AMANDA URSELL and NICKI WATERMAN's plan and you can drop pounds and lose inches, improve your posture and feel like a new woman in just five days

Amanda says: "It's not just about what you do and don't eat and drink that can help you to lose the bloat. How you eat and drink also plays a part.

"Check out my seven top tips and get cracking now to help you to a flatter stomach in days."

1. Sit down, slow down and eat with your mouth closed: Sitting down helps you to relax and remember what you are eating. It also helps you to slow down, rather than bolting food down on the run.

Making each mouthful last longer by chewing more can help you to eat less.

You can eat as much as 12 per cent fewer calories by chewing each mouthful 40 rather than just 15 times, according to some research.

Meanwhile, eating with your mouth closed and not talking while chewing helps you to swallow less air, which can otherwise get trapped in your stomach, making it feel extended and bloated.

2. Stick with still water: Avoid fizzy drinks and sparkling water because these introduce extra gas to your system, which can contribute to that bloated feeling.

Avoid 'resistant' starches like pasta ... to stop bloating

3. Avoid sugar-free sweets: Those which contain sorbitol, mannitol and lactitol are digested in your colon where bacteria feed on them, producing potentially abdomen-extending gas in the process.

4. Resist "resistant" starches: These are starches which are not completely digested by the stomach and small intestine and are also fermented by colon bacteria, producing gas in the process.

Foods containing resistant starches include sweetcorn, bran and undercooked or reheated potato, pasta and bread.

This means avoiding everything from oven chips, crisps and waffles to part-baked and reheated garlic bread and pizza bases, shop-bought pasta and potato salads and ready meals such as lasagne, shepherd's pie, macaroni cheese and so on

Reduce salt ... to 3g a day

5. Avoid veg that give you wind: You will know the culprits and although they are healthy and great during the rest of the year, when trying to de-bloat, they could be worth avoiding for a short period. They vary between individuals but often include large servings of cabbage (avoid the Cabbage Soup Diet at all costs), swede and, for some people, onions.

6. Be probiotic: There is some evidence that the probiotic bacteria called Bifidus Actiregularis may have a de-bloating effect.

Scientists at Manchester University have shown its debloating effects by using a belt-like instrument to measure changes in abdominal girth.

Eating two yogurts a day containing these "good bacteria" (found in Activia yogurts for example), does seem to help reduce bloating, probably by speeding the time it takes waste to move through the colon so that there is less time for gas-forming bacteria to do their work.

7. Cut the salt: Experts say that reducing salt to just 3g a day (we currently eat around 8-9g each so this reduction is quite an ask), by avoiding virtually all processed foods will help your body to release water it has been hanging on to in order to dilute higher salt levels in your body.

AMANDA'S VERDICT: Five days of following this advice can lead to a loss of up to one and a half litres of excess water and a loss of two to three pounds on the scales.

Combine these tips with Nicki's exercises, and a loss of four pounds on the scales and several inches on your waist is a realistic goal.

Simple stomach exercises

FITNESS expert Nicki Waterman says: "Follow these easy exercises for serious stomach sculpting and de-bloating – fast.

"Aim to do at least three sets of ten reps every other day."

KNEE-TO-CHEST RAISES: Tones and strengthens the full length of your abs and strengthens your core.

Lie on your back with your legs straight, contract your stomach muscles and lift your legs about 15cm off the floor.

Draw your right knee in towards your chest as close as possible, keeping your left leg extended.

Straighten your right leg, simultaneously drawing your left knee into your chest. This is one rep

Knee-to-chest raise ... tones and strengthens abs STEWART WILLIAMS

THE LOWER TUMMY TONER: Tones and strengthens that difficult-to-tone area at the bottom of your tummy with half sit-ups.

Lie on your back with your knees bent and feet flat on the floor. Keep knees and feet together.

Place your fingertips on your thighs. This is the start position.

Pull in your stomach muscles. Then, keeping your arms straight, steadily sit up to touch the top of your knees and then lie back down to complete one rep.

Remember to keep your feet and knees together throughout the move.

SIT-UP AND REACH: This move helps to elongate your torso and flatten your tummy.

Lie on your back holding a dumbbell in both hands with your arms straight, pointing towards the ceiling and your legs bent with your feet flat on the floor.

Pull in your stomach and sit up as far as you can, moving your arms upwards so they point straight up throughout. Lie back down under control and repeat.

THE WAIST WHITTLER: Tones and strengthens your waist – the muscles that run down either side of your torso to give you a cinched-in waist.

Lie on your back with a football between bent knees, arms stretched out. Contract your stomach muscles, squeeze the ball and lift your feet off the floor.

Keep squeezing the ball as you slowly lower knees towards one side, return to centre, then lower to the other side and return to centre.

This is one rep. Remember to keep gently squeezing the ball.

SPARE-TYRE DEFLATOR: Another great way of getting rid of love handles because it strengthens the muscles at the sides of your torso.

Lie on your back with your knees bent and feet flat on the floor.

Pull in your stomach and raise your shoulders off the floor and, gently bending at the waist, touch your right ankle with your right hand, keeping your back as flat as possible.

Return to the centre and repeat with your left hand to complete one rep

All-over tummy toner ... works stomach and thighs STEWART WILLIAMS

THE ALL-OVER TUMMY TONER: This works not only the muscles along the full length of your tummy but also the tops of your thighs.

Start lying face down on the floor in the press-up position, hands underneath your shoulders.

Then draw your left knee up towards your right shoulder as far as you can.

Return to the start and repeat with the other leg. This is one rep.

THE INSTANT TUMMY TONER: This is a discreet tummy tightener you could get away with on the bus, on the phone or even in a work meeting.

Sit or stand up straight, with your shoulders relaxed, and exhale all the air from your lungs.

Draw your belly button in towards your spine as tightly as possible and hold for as long as you can. Don't hold your breath!

Release and repeat five times.

for interest read -

Eating Out Doesn't Have to Mean Excess Calories

Stay trim like Kim , Girls Aloud star's plan

Gary Barlow’s weight loss Progress

Get a Head Start on 2012 Fitness Resolutions
Tips for staying healthy through holiday travel, temptations

life is but full of unsalvageable regrets, knowledge is power & genuine friends are god bless

Last edited by fgfmse; 30th December 2011 at 05:41 AM.
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Old 19th January 2012, 01:41 PM   #2 (permalink)
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Re: How to get a flat stomach ready

Thanks for sharing the info. It is quite true that you cannot reduce that extra flab with exercises only or through special; diet. You need a combination of both. And dedication ofcourse.

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