5 ways to flatten your stomach

Achieving a flatter stomach is going to take some work, but showing it off in your favorite pair of skinny jeans will be worth it

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 Most of us want a flat stomach (I know I do), but when it comes to our collective dream of a flatter tummy, there's good news and bad news.

First, the good: It's possible to get a flatter stomach without doing endless sit-ups or crunches. In fact, all of the tips I'm going to discuss are non-workout-related, meaning it's possible to flatten your belly by making changes to your lifestyle, not necessarily to your workout routine (though hitting the gym once in a while is never a bad idea).
Now for the bad news: Carrying excess pounds in your midsection isn't good for your health, and I'm not even talking about the extra weight.

"Storing fat in the belly (is) associated with a higher risk of heart disease, high blood pressure, diabetes and stroke," says Tammy Lakatos Shames, a registered dietician and certified personal trainer, and one half of The Nutrition Twins. "Excess fat around the hips and thighs isn't as dangerous."
Extra poundage around the tummy -- known as visceral fat -- is nestled deep around vital abdominal organs and actively thrives on the hormones and internal chemicals affecting our health. But it's not all bad: Lose the habits that thicken your belly and you'll trim your tummy.
So, how do you do that? Try to:

1. Lower your stress
Life's little stresses actually increase the brain's production of cortisol, the fight-or-flight hormone that was useful when we, like, lived in caves. Today, cortisol just causes extra fat storage in the abdomen, rather than helping you outrun a saber-toothed tiger.

Belly Buster: Activities like yoga or deep breathing can help reduce stress and cut anxiety.
"They activate the body's parasympathethic nervous system to help you automatically relax," says Lyssie Lakatos, the other half of The Nutrition Twins, who, like her sister, is also a registered dietitian and personal  trainer.

2. Get more sleep
Cortisol kicks into high gear when you aren't getting enough shut-eye.
"Cortisol -- the same hormone that increases during stress -- is affected when you're sleep-deprived, and that can increase belly fat," says Shames. "Plus, when you're tired and craving energy, you often turn to food because cortisol also makes you feel hungrier."
Belly Buster: Shoot for at least seven to eight hours of sleep per night to arm yourself against the battle of the belly bulge.

3. Eat foods that contain probiotics
Consuming foods that contain probiotics (aka live "good" bacteria) can help reduce belly bloat caused by an overabundance of "bad" flora in your gut.
"Eating dairy with probiotics will help to ease digestive woes that can cause bloating," says Lakatos.
Belly Buster: Add foods that are good sources of probiotics to your daily intake. Kefir and yogurt are great, as long as the label says they contain live and active cultures.

4. Skip belly-bloating beverages
Don't want a beer belly? Avoid alcohol. "The occasional social drink is fine, but a little goes a long way," says Shames. "Large amounts of alcoholic beverages -- especially in the evening -- are proven to have a bloating effect."
Other beverages that aren't helping your cause: coffee (it can irritate your GI tract) and soda.
"Many dieters believe that drinking zero-calorie soda won't have negative impact on their physique, but the truth is that the carbonation in fizzy drinks -- even sparkling water -- can cause belly bloating when the gas from the carbonation settles in the stomach."
Belly Buster: Stick with regular ol' water for best results.

5. Avoid salt and sneaky high-sodium foods
Salt causes gastrointestinal discomfort and excessive bloating to the midsection.
"Sodium... attracts and retains water, giving you a puffy appearance," says Lakatos.
Belly Buster: Stay away from prepackaged meats and processed foods with large amounts of seasoning. These are subtle sources of high sodium that can lead to a tubby tummy.

Achieving a flatter stomach is going to take some work, but the health benefits are totally worth it. Plus, showing off in a new bathing suit won't be so bad either

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Snag the right support

Sure, your yoga sports bras works great for downward dog—but when it comes to running, you'll need one that's designed to lock them in for all that pavement pounding. So what should you look for? "The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting," says Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist. Just make sure the cup is made of comfy material (like a soft compression fabric; look for descriptions that include the terms "breathability" and "compression")—you don't want to be itching at mile two! 

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Swap out your shoes

While we've all heard that running shoes break down after logging lots of miles (about 300 to 350), you may still be holding on to your fave pair. (They fit just right! They're so cushy!) Not a good idea. "Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe," says Andrew Kastor. So even if your sneaks have only 150 miles on them but are more than two years old, recycle them (try oneworldrunning.com or recycledrunners.com), because chances are they've already started deteriorating. And as a rule of thumb, always keep tabs on how many miles you've logged on them—tedious, but hey, you'll be proud of how far you've gone. 

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Have a fruity ice cream sundae....Bodies by Brody

Next time your family or friends decide to make an ice-cream run, don't worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You'll get a serving of delish fruit—no hefty calorie-laden toppings required.

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Up your exercise

How do you know when to increase your exercise? "The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10 percent each week,"

Fun up your food

It's easy to get in a diet rut, even if you're loading up on flavorful fruits and veggies. The solution? Have plenty of spices, fresh herbs, and lemons at your cooking beck and call. "It's amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet," says Newgent. The best part: They contain almost no calories. Experiment with your dinner, tonight!

Be a weekend warrior

You've been following your diet plan to the letter, but enter: the weekend. To deal with three nights of eating temptations (think: birthdays, weddings, dinner parties), up your activity level for the week. For instance, try taking an extra 15-minute walk around your office each day, suggests Newgent. Then, go on and indulge a bit at the soiree, guilt free. Another party trick? Enjoy a 100-calorie snack before a celebration, which can help you eat fewer munchies at the event. 

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Say hello to H20......(Rockville Fitness Bootcamp) www.brodericksorrell.com

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.

Run with this (Rockville Fitness Boot Camp) www.brodericksorrell.com

Before you hit the road, make sure you're packing these key staples: a watch to log your total time (or a fancy GPS to track your mileage), an iPod with great amp-you-up music, a cell phone if you don't mind holding onto it, and a RoadID (a bracelet that includes all your vital info, $20; roadid.com). And on a sunny day, wear sunglasses. "They reduce glare, which can decrease squinting, ultimately releasing the tension in your shoulders," says Andrew Kastor. And that's a performance bonus, because relaxing them helps conserve energy on your runs. Hey, we'll take a boost where we can get it!

Turn your cheat day around www.brodericksorrell.com

Feeling guilty about that giant ice cream sundae you enjoyed at your niece's birthday party? Don't beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. "So really, that one off day doesn't usually result in any significant weight gain," says Newgent. It's about what you do the next day and the day after that's really important—so don't stay off-track. So be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer!