how to get a small waist and flat stomach

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Examples of insoluble fibers include wheat bran and products containing whole-wheat flour, nuts, beans and green vegetables. Examples of soluble fibers include oats and barley, peas and beans, apples, carrots and citrus fruits.

Try to incorporate a wide range of high-fiber foods into your diet, to get the benefits of both soluble and insoluble fibers.

High-fiber foods also tend to be lower in calories than other food types. Secondly, fiber-rich foods help you to stay fuller longer and may require additional chewing time, thus preventing overeating. Firstly, fiber-rich foods help to normalize bowel movements, which minimizes bloating and blockages. Fiber-rich foods are an essential component of any healthy diet, for a number of reasons.

Trans fats, on the other hand, (found in margarine, crackers, cookies-anything made with partially hydrogenated oils) result in more fat being deposited in the abdomen, so you should avoid these as much as you can.

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Polyunsaturated fats - such as the Omega-3 fatty acids found in mackerel, salmon, herring, walnuts, canola oil and tofu - are another type of healthy fat that you should try to incorporate into your diet.

As a result, 25 to 30% of your daily calorie intake should come from such healthy fats. In fact, studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of belly fat. However, eating a certain amount of healthy fat is essential for a balanced diet and can actually aid weight loss. Many dieters believe that they need to avoid fat like the plague when trying to lose weight.

How to get a small waist and flat stomach