here's what i do para lumiit ang tiyan:
> avoid anything white - white rice, white flour, white sugar. these are refined na kasi. eat anything that is brown - brown rice, cereals, wheat, rye, oat, etc
> complex carbs instead of simple carbs as source of sugar - fruits, veggies, sweet potatoes, cereals.
> lessen sodium (salt) intake - i found out na ito ang #1 cause ng pag bloat ng tiyan ko. the more salt i take, the more water i retain.
> avoid processed, junk, fast food - due to its high salt and high fat content
> avoid high fructose syrup - found in sodas, jams, ketchup. check labels.
> reduce fat intake - watch out saturated, trans fat content. but dont skip on healthy oils like fish oil, flax seed, olive, avocado.
> "calorie out" should be more than "calorie in" - so eat less, exercise more.
> SWEAT, SWEAT AND SWEAT - reduces water retention especially in the mid section.
> have a regular bowel movement -- eat fiber-rich foods, prunes or raisins kung constipated, and beets - it's a good laxative. the more na constipated, the more na bulky ang tiyan
> if gas contributes to bloating prob, take gas-x (simethicone). this works for me kasi i love dairy products like yogurt, milk, protein shakes which all contributes gas.
so far, from 21% body fat, im now 12%. dati 33.5" waist ngayon 29". i lost 17 pounds na rin since i started my leaning program.
