WELCOME TO NERDTWIST
Why bother sucking it in? Especially when
there are better, and more effective ways to
shrink that tummy down.
Here are just some of our surprising expert
tips to help you shed inches and pounds,
banish the bloat, and feel even more
gorgeous. Hello, skinny jeans and summer
shorts!
Enjoy An Afternoon Snack
“You must eat a snack that contains protein
between 3 p.m. and 4 p.m. Go for a protein
bar, a piece of low-fat cheese, or some
almonds with an organic apple.
No matter what, do not miss that snack. It’s
important because it boosts metabolism and
balances blood sugar. The lower you keep
your blood sugar, the lower you keep your
insulin, and insulin makes you store fat
around your middle. Eating every three to
four hours will keep your blood sugar even,
but many people tend to go five or six hours
between lunch and dinner without eating.”
Ball Exchange
“My No. 1 tip: Do the ball exchange three
times a week. Lay flat on your back with your
arms above your head and legs straight out.
Start with a stability ball above your head in
your hands. Bring the ball up above your
chest as you bring your legs up to meet the
ball and place it between your ankles. Bring
the ball back down to the floor with your legs
and straighten your arms back out over your
head.
Repeat the ball exchange 10 to 12 times,
remembering to keep your lower back
pressed into the floor as you do this move.”
Take Time To Chew
“Chewing is the No. 1 tip I give to prevent
bloating. Chew food until it is like applesauce
in your mouth. Digestion begins in the mouth,
and without proper chewing, food is not well-
digested. Better-digested food means less gas
and bloating.”
Focus More On Belly Balance
“I recommend the DCBA approach: Diet first,
Cardio second, Building muscle third, and Abs
exercises last. Follow it and you can safely
lose one to two pounds a week. Spend 60
minutes a day preparing healthier meals.
Spend 20 minutes a day three to five times
weekly doing cardio. Spend 15 minutes a day
three times a week strength training. Finally,
spend 5 minutes a day three times a week
doing abs exercises.”
Switch To Sea Salt
“The culprit making your tummy bloat? It
could be the salt in your diet. Use natural sea
salt or kosher salt, which is lower in sodium
teaspoon for teaspoon than traditional table
salts. And stay away from soy sauce: Even
low-sodium soy sauce is still high in sodium
and will cause practically instant bloating.
Instead, flavor your food with a little fresh
tomato salsa or a hint of cayenne pepper,
which has an added benefit of boosting
metabolism.”
Box It Out
“Add boxing to your cardio routine. When you
throw punches with weights or at a fast pace,
you’re working your core in a way that helps
to flatten your midsection. You must engage
your core to throw punches, and twisting
your torso works all the ab muscles.
Boxing also gives you a cardio workout that
burns extra calories. Add 16 minutes of
boxing three times a week to your regular
cardio routine (30 minutes at high intensity
four to five times a week), and you can lose
up to 2 inches from your waist in four weeks.
Simply throw punches while holding 1- or 2-
pound weights for 8 minutes, alternating
arms, then repeat without weights at a faster
pace for 8 more minutes.”
Enhance Your Other Body Parts
“Play up a different body part to draw
attention from your middle.
If it’s your legs, wear skirts or slim pants.
Shoulders—bare them even if just a bit with
a boatneck or sweetheart neckline. Cleavage?
Make sure your bra does its job. If your bra
rides up in the back, the bra has likely
stretched out. If it accentuates back flab or if
the space between the cups doesn’t lie flat,
go up a size.”
Stop Overeating
“Eating portion-controlled meals that include
whole-grain foods and monounsaturated fats
(MUFAs) throughout the day is the best way
to eat for a flat belly: People who eat whole
grains lose more abdominal fat. And making
most of the fats you eat MUFAs reduces ab
flab, research says.”
Get Familiar With The Best Belly Foods
Best breakfast: A slice of whole-wheat bread
with natural peanut butter and 1 cup of your
favorite berries.
Best lunch: Spinach salad with sliced avocado,
grilled firm tofu, and cherry tomatoes,
drizzled with a little olive oil and fresh lemon
juice.
Best dinner: Grilled salmon, a roasted sweet
potato, and sautéed asparagus with olive oil
and garlic.
Best snack: A cup of fat-free yogurt with 2
tablespoons sunflower seeds.
Laugh. And Laugh Some More.
“The best thing for your abs is laughing.
Every time you laugh it strengthens your abs.
There are even laughing yoga classes (Go to
Laughter Yoga to find a class near you). If
you start busting a gust, you are absolutely
toning your abs.”
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