If you want a flatter stomach, you need to reduce your body fat, and you do that by burning more calories than you consume.  Reducing your calorie intake will cause your body to turn to its internal fuel reserve — the fat you are seeking to eliminate.  In basic terms, one pound of fat equals roughly 3,500 calories.  This means, generally speaking, that you need to burn 500 more calories per day than you consume in order to lose a pound a week, which is considered a healthy weight reduction rate. When you’re trying to reduce your calorie intake, it’s important to make each calorie count by choosing low-calorie, high-nutrition foods like vegetables, fruits, and lean proteins.  The tables available through the Mayo Clinic provide examples of how making some relatively simple food “swaps” and portion alterations can help significantly reduce your calorie intake. Fruits, vegetables, beans and legumes, and whole grains not only offer an array of nutrients, they are also high-fiber foods that can help your weight-loss regimen in several ways. The recommended daily intake for fiber depends on your age and sex; refer to this table to figure out how much fiber you need.    Some people associate fiber with bloating and therefore advise against it when seeking a flatter tummy.  In reality, though, fiber helps flush out your system, which can help reduce a bloated appearance. Fiber does, however, provide a more lasting feeling of fullness, which can help you reduce your daily calorie intake. Lean proteins like fish, poultry, and low-fat dairy products offer beneficial nutrients without excess calories or unhealthy fats.  They can also help supply you with the energy you’ll need to keep up an active exercise regimen, which is also an important component of achieving a flat stomach.  Packed with protein and low in carbohydrates and overall calories, eggs can make an excellent breakfast option to help jump-start your day. There is also evidence that dairy proteins help increase satiety (your feeling of fullness), which may help you to eat less during the day.  Look for low-fat options. Achieving a healthier diet is all about feeling satisfied with fewer calories and without sacrificing beneficial nutrients.  It turns out that something as simple as soup can be of great help.  A study conducted at Penn State University indicates that consuming a bowl of low-calorie soup before lunch or dinner reduces overall calorie intake at that meal by some 20%.  Basically, it helps fill you up before you even get to the main part of your meal.  For the best nutritional benefits, choose a soup that is low in calories, fat, and sodium, and high in vegetables, lean protein, and fiber.  Make sure to check labels if you are using prepared soup. Be skeptical any time you read or hear that "this" smoothie or "that" kind of protein targets and helps eliminate belly fat.  No food (or exercise, for that matter) can target fat in a specific area of the body; you either reduce your overall amount of body fat everywhere or nowhere. That said, there are foods that can help your stomach appear slimmer by dealing with bloating or a slow digestive system, such as those containing fiber or probiotics, or those lower in sodium.
تقليل كمية السعرات الحرارية التي تتناولها. زيادة كمية الألياف التي تتناولها. اختر البروتينات الخالية من الدهون. ابدأ وجبات الطعام بالشوربة. لا تشتري خرافات الأطعمة التي تحرق دهون البطن.