5 RULES FOR A SATISFIED TUMMY- End your binges for good with the rules of a happy tummy to help give you a flat tummy and keep it!
It always happens, we eat a meal then shortly after we are hungry again and we start looking for something else to eat. Stop the calorie overload and prevent over-snacking and stop overeating with these five simple mind and body tricks for tummy satisfaction.
Your stomach is just like a balloon. Fill it with anything, burgers, apples, rice and you’ll eventually feel full. A smarter way to fill full without the calories is to take sips of water between bites of food. This will increase the bulk in your stomach, blowing up the balloon, and help you fell full more quickly without a calorie gut.
2- FILL WITH FIBER
Fiber passes through your body undigested, slowing absorption of nutrients and making you feel fuller longer, according to a 2008 review study by University of Minnesota researchers. Try adding high fiber foods like whole-wheat pasta, raspberries, beans and peas to your meals. See the list at : Fiber rich foods for a flat tummy to find out how much fiber some common foods have.
3- EAT PROTEIN
This nutrient has the ability to raise the level of peptides in your stomach. These little peptides relay messages telling your brain that your stomach is full. Aim for 20 – 40 grams of protein with every meal for the greatest benefit.
At breakfast, two eggs, a lice of cheese, a piece of whole-grain bread will do the trick. At lunch, ¾ cup of cottage cheese and a handful of nuts will work. To consume that amount at dinner, eat a 3 ounce filet mignon.
Taking smaller bites and chewing your food longer may help you eat less at meals, according to a study published in the scientific journal physiology and behavior. If you chew your food slowly, your brain has more time to register the eating process.
5- CUT OUT DISTRACTIONS
Eating while preoccupied impairs your brain’s ability to watch your food intake, according to a 2009 review of studies. Turn off the TV, close the laptop and stop playing games. Your tummy will thank you.