Saturday evening in Dubai

My diet tips for a flat stomach & tiny waist

188ca498-103f-4fb2-ab2c-d9865b9eec7f

Why is your midsection still fluffy?
You’ve put so much effort into toning it. You’ve said no to so many social events and given up on your favorite sweet treats, so why on earth is your midsection still not looking the way you want it to?

I’ve personally experienced how, for so many people, much of the most popular how-to-get-a-flat-belly advice just isn’t working! And how some of it might actually be working against you in your quest for a flat stomach!

I know we’ve been told it’s important to eat 4-6 small meals a day if we want to lose weight and achieve that nice, toned midline… But it’s simply not true!
You’ll eat healthiest if your eat your way. So if you prefer many small meals a day, stick with that. But if you prefer fewer but larger meals, don’t force yourself to split them into many smaller meals, as it’ll leave you always hungry and prone to cravings. And getting into a habit of having a “snack” once or twice a day can easily lead you to eat more calories than you intended! A protein bar or a  small handful of nuts (30 g.) plus piece of fruit quickly adds up to 300 calories or more. And when you consider that the average woman needs about  2000 calories a day to maintain her weight, two such snacks make up more than 25% of her daily maintenance intake!
If she then wantes to lose weight but also eats 3 larger meals per day… It’s easy to see why she would struggle to reach her goals.

It’s the same when it comes to eating breakfast or not – if you’re hungry in the morning, you should definitely eat breakfast. But if you’re not, wait a few hours until you start having that desire to eat something. Make sure not to wait too long, you don’t want to reach a stage where you’re so hungry you’ll overeat and stuff your face with whatever you cen get your hands on, but it’s ok to wait until you feel slightly hungry before you eat.

Personally, I always have a cup of coffee (or two…) in the morning shortly after waking up, and I don’t feel like eating until I’ve been up for like 2-4 hours at least… Everybody is different so you should just listen to your body and eat accordingly!

While the timing and number of your meals can be however fits your body and schedule the best, you have to keep an eye on your portion sizes! One of the main reasons for our struggle with staying tight around the waist, is that snacks have become meals and meals have become feasts! We have lost the connection to our natural feeling of hunger or fullness, and whereever we go, food is so available and portion sizes are huge!

When you eat at home, measure your portion size and decide not to go for seconds. While you’re eating, focus on the food and taste. If you start to feel less hungry before finishing the meal, it’s ok. You don’t have to continue eating if you’ve already satiated your hunger. And you definitely don’t have to keep eating until you’re so full you can’t stomach another bite. Then you’ve already gone too far!

When eating out at at place that serves big portions, I always only eat until I’m no longer hungry and ask to get the leftovers wrapped in a doggy bag for me to take home. that way I don’t overeat and I same money and time by not having to shop or cook for my next meal.

In general, WHAT you eat have very little to do with what your stomach looks like. If you suffer from an intolerance or allergy, that’s a different sotry of course. But most of us can eat pretty much anything in the right amounts, and still be able to keep our midsection nice and tight.

If you have a lot of weight to lose or all your bodyfat is centered around your midsection, it can be necessary to adopt a more strict diet approach to help your really clean up your diet and improve your health. Those body types may be symptoms of your body having iddues with high cholesterol, blood sugar regulation, hormonal regulation or blood pressure. I recommend seeing your phycisian to get a full health check-up and professional help with your diet and exercise regimen if that’s the case!

If you’re around average weight but just feel like your midsection is too fluffy, it’s more likely that you can stick with your normal eating habits and just adjust the portion sizes according to your goals. Usually there is really no need for huge restritions, detoxes or anything like that! You can reach your goals with minimal changes, and actually, making smaller and more moderate changes is much more likely to make you succeed in the long run as it’ll be so much easier for you to stick with these small habit changes compared to a huge lifestyle change that will possibly also limit your social life.

904a1c00-87f4-4fe8-a5eb-6aa2cf7e4782

If you’d like me to help you reach your goals you can read more about my online coaching packages here and my personal training packages here.

navnetraek_sort

10 comments

  • Tilde

    Hej med dig. Måske et dumt spørgsmål, men man kan ikke spise for mange grøntsager, vel? Altså hvis man nu f.eks. Er mere sulten efter den ene portion eller imellem to måltider, så taget man ikke på, hvis det er grøntsager man spiser, f.els. Gulerødder, eller kan man det? Altså ødelægge kalorieregnskabet med grøntsager? :-)

    Siden  ·  Svar på kommentar
    • Amanda Louise

      Hej Tilde

      Det er svært at spise for mange kalorier når man spiser grøntsager, så det skal du ikke være så nervøs for.
      Men hvis du mærker efter og kan mærke at du reelt er sulten, er det jo kroppens signal til, at den har brug for lidt flere kalorier.
      Men det er ikke altid en god idé at “overspise” i grøntsager, selvom det i sig selv ikke giver for mange kalorier, da du så kan vende maven til at der skal en stor volumen af mad til, før du bliver mæt.
      Jeg anbefaler generelt 200-250 g. grøntsager pr. måltid i kombination med en god proteinkilde (eksempelvis 100 g. fisk) og en sund fedtkilde (ex. 1/2 avocado).
      Vent 20 min. inden du spiser mere og se, om ikke fin følelse af sult begynder at falde.

      Mvh. Amanda

      Siden  ·  Svar på kommentar
  • Mette Lodberg

    Hej søde 😍
    Fantastiske godt indlæg
    Har et spørgsmål til dig. Jeg har gennem mange år træning og sund kost. Har jeg svært ved at tabe mig det sidst mave fedt. Lige nu træner jeg dit program 29 dage. Det er virkelig godt. Spiser efter dit kostplan. Men spiser ikke protein pulver efter træning. Da jeg bliver tyk. Har angst og pnes og elepsi. Forstår ikke lige hvad jeg gør forkert og kører cardio.
    Håber du vil svare 💪😊❤️
    Knus

    Siden  ·  Svar på kommentar
    • Amanda Louise

      Hej søde Mette
      Jeg er nødt til at vide præcis hvordan du spiser og træner for at kunne vejlede dig korrekt. Du kan eventuelt overveje et 30 dages forløb hos mig, hvor vi tager et kig på det hele (læs mere her http://amandalouise.dk/online-coaching/)

      Alternativt er mit generelle svar at du skal reducere dit kalorieindtag yderligere eller øge dit fysiske aktivitetsniveau. Du kan også tjekke med din læge, om evt. medicin du tager har en indflydelse da det måske skal tage med i regnestykket.

      Stort knus

      Siden  ·  Svar på kommentar
    • Mette Lodberg

      Hej igen 😊
      Må jeg skrive til din mail. Så kan jeg skrive om dine spørgsmål i din besked 😍
      Knus

      Siden  ·  Svar på kommentar
    • Amanda Louise

      Hej igen,
      Det må du gerne men jeg besvarer kun konkrete spørgsmål af denne type for klienter i forløb. Det er det jeg lever af, så det gør jeg ikke gratis :)

      Siden  ·  Svar på kommentar
  • Mette Lodberg

    Hej 😀
    Jeg spiser havregrød 30 g og protein pulver 30 g
    En kop kaffe med 100 g havremælk med kanel og kokos olie og honning 1 tsk af hver.
    Frokost 2 æg eller 1 kylling file 150g og 100 g grønsager og den samme kaffe igen og 1 skrive rugbrød og efter træning skyr 150 g med 10 mandler og aftensmad 200 g søde kartofler og 150 g kylling og 200g grønsager og gå over 10.000 skridt om dag og træning 1 time hver dage. 💪
    Håber du lige vil hjælpe mig.
    Knus

    Siden  ·  Svar på kommentar
    • Amanda Louise

      Hej igen Mette,
      Som sagt besvarer jeg kun helt konkrete henvendelser af denne type for klienter i forløb. Det er tidskrævende samt det jeg lever af, så det gør jeg ikke gratis.
      Det håber jeg du forstår :)

      Knus Amanda

      Siden  ·  Svar på kommentar
  • Mette Lodberg

    Hej igen 😊
    Det er helt iorden.
    Jeg kæmper bare videre og læser dine fantastisk indlæg.
    Jeg har desværre ikke råd lige nu til at få din hjælp.
    Men vender tilbage lige så snart jeg har.
    Knus

    Siden  ·  Svar på kommentar
    • Amanda Louise

      Det er jeg så glad for at du gør, jeg håber du finder en masse inspiration i dem :)
      Stort knus

      Siden  ·  Svar på kommentar

Leave a comment

Skriv et svar

Din e-mailadresse vil ikke blive publiceret. Krævede felter er markeret med *

 

Previous post

Saturday evening in Dubai