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9 Ways to Get a Flatter Belly

Sheryl McGlochlin - Sunday, December 14, 2014

9 Ways to Get a Flat Belly Without Diet or Exercise

By: Good Housekeeping Staff
All photos courtesy of Getty Images

Bust your gut with these minimal-effort tips.

1. Perfect Your Posture
9 Ways to Get a Flat Belly Without Diet or Exercise"Straighten up," advises The Biggest Loser trainer Kim Lyons, and your figure will look better. "When your posture is good, you’re automatically engaging and toning your stomach muscles." If you need to remind yourself to stand tall, she says, a few strategically placed Post-it Notes should do the trick.

RELATED: Lose 10 Pounds in One Month

2. Drink Up

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Keep those fluids coming! “Being dehydrated causes the body to hoard water,” says Lyons, which can lead you to carry up to four excess pounds around your midsection. Try for at least six eight-ounce glasses of water or other fluids daily.

3. Have a Seat
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"Most women don’t want to talk about it, but you really have to set aside a specific time each day to use the bathroom," notes Judith Reichman, M.D., a professor of obstetrics and gynecology at the University of California, Los Angeles. If you don’t, it’s too easy to give in to feeling rushed, and ignore the urge to go." Once you’ve trained your brain to dismiss your body’s signals, you set the stage for bloat-inducing constipation.

4. Eat Mindfully
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Rather than scarfing down meals, make a point of chewing each bite at least 10 times before swallowing. “The body has to work overtime to break down food in the stomach and intestines, which can lead to major gas and indigestion,” Dr. Reichman says. Plus, when you eat fast, you’re more prone to swallowing air, which can ratchet up your risk of developing a potbelly.

RELATED: How to Lose Weight Without Even Trying

5. Turn to the “Pros”
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"Probiotics are ‘good’ bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach," explains nutritionist Jonny Bowden, Ph.D., author of The Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Bowden suggests eating a daily serving of a probiotic-rich food like yogurt (or drinking a glass of buttermilk), or taking a supplement containing at least 50 milligrams of probiotics. (Look for versions that contain the strains acidophilus and bifidobacterium, and are produced by reputable vitamin companies.)

6. Walk It Off
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Try to squeeze in a 30-minute walk daily, says Lyons. The simple boost in metabolism will help you burn waistline fat more efficiently. And if you want to work out, skip those gadgets that promise “miraculous abs in minutes”: A study from Kansas State University found most devices designed to target abs (think infomercials) don’t live up to their promises. You’ll see better results with traditional exercise.

7. Give Up Gum
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Because chewing forces you to swallow more puff-producing air, it can also keep you from squeezing into your skinny jeans, explain researchers at the American College of Gastroenterology. If you need to freshen your breath, you’re better off sucking on a mint.

RELATED: 5 Tricks to Beat Bloat Now

8. Supplement
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Consider adding calcium D-glucarate (1,000 milligrams) and B-complex supplements to your regular vitamin regime, recommends C.W. Randolph, M.D., author of From Belly Fat to Belly Flat. “Excess estrogen causes the body to retain fat around the waist, but both supplements have been shown to help you excrete the hormone, which can lead to a smaller middle.”

9. Relax Already
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"When you’re frazzled, your body increases its production of steroids and stress hormones, which negatively affect your digestive system, causing major constipation," says Dr. Reichman. And as if that weren’t enough to leave you looking pouchy, stress also amps up the production of cortisol, a "fight or flight" hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs. To minimize tension, Dr. Reichman advises, "take 20 minutes a day to do something that truly relaxes you."

Being a 'fit mom' doesn't mean I have to be a 'selfish mom'

Sheryl McGlochlin - Wednesday, June 25, 2014

SALT LAKE CITY — I have read some articles lately referring to mothers who work out or take time to exercise as being somewhat "selfish." One article in particular referred to a mother who was “heavy” and said that was OK — and even great — because she was doing all of these other things that were better and more noble.

The author of the article said that because she was too busy taking care of her kids, helping neighbors and being a good Samaritan, there was just no time left to be a fit mom. She even said that her kids and husband were happier because of it. In her need to explain away her lack of fitness, she implied that fit moms were not able to help others.

Now, before you stop reading and think that this is an article attacking women who are not thin or fit, please don't. I am all for women — and men — being comfortable in their own skin, being happy with the way they look, and I will never judge anyone for the way they look or how they choose to be; I just ask for the same consideration.

I am a fit mom, and that does not at all equate with selfishness. In fact, I believe the opposite is true. Here are the reasons why (in no particular order):

You are able to show your kids that parents have goals and desires too

Since I was a child, I have been health conscious as well as a competitive runner. It is one thing that I have always loved, and something that defines me. If I give this up, I am telling my kids that once you are a parent, you need to give everything up and that your goals no longer matter.

This can be equated with goals pertaining to physical health. Do you want your kids growing up thinking that when you enter parenthood, your desire to be healthy ends? I know I don't.

My kids know that I run every day. Most of the time I do it early in the morning before anyone is awake, but sometimes I wait until the afternoon. It is good for kids to see their parents taking care of their bodies, which brings me to the next point.

You are an example of health for your children

If you don't think that the health and fitness choices you are making are affecting your children, think again. According to livestrong.com, your health habits and choices have a major effect on your children.

As a young child, some of my best memories were of watching my dad run marathons and dropping him off 15 miles away from home on the way home from vacations, so that he could “run it in.” Furthermore, I loved (and still love) being able to go for runs with him.

Being a father of 10 children, he was still able to find time to fit in a good run and work (more than) full time — all while still being there for us kids. It can be done, and your kids will be better for it.

You are able to have a body that you can feel healthy in and be proud of

I realize that a woman or man at any size has the ability to embrace their body and feel beautiful. However, the key word here is “healthy.” When you are healthy, you feel strong, good, confident and energetic.

When you take care of yourself, you are more able to take care of others

I find that when I take care of my own health, I have more to give to others. I have more energy, more desire and more motivation — and I am happier.

Lucille Ball put it best when she said, “Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.”

By Arianne Brown, ksl.com Contributor

About the Author: Arianne Brown

Arianne Brown is a graduate from Southern Utah University, mother to five young kids and an avid runner. Contact her at ariannebrown1@gmail.com, go to he blog at runariran.wordpress.com or follow her on Twitter @arimom5.


Tips to lose 15 pounds before swimsuit season

Sheryl McGlochlin - Monday, March 21, 2011

March 21st, 2011 @ 6:51am

By Cleon Wall

SALT LAKE CITY -- Temperatures are going up and soon people will be packing away their winter clothes for a swimsuit by the side of the pool. But you may also notice some extra flab if you put the swimsuit on right now.

So can you shed about 15 pounds before you shed your clothes?

"It's definitely possible to lose 15 pounds in 60 days," according to Dash Fitness owner Lacy Bruschke. She says that equates to two pounds a week -- but that sounds like a lot.

"Find something that you really enjoy doing so that you look forward to working out and you can make it more of your lifestyle." -Lacy Bruschke

"If you just start moving more you are probably going to lose a couple of pounds," she said.

So what type of movement? Some experts say park further away when you go to the store or work. Others say household chores can also help.

Bruschke says walking can be good, but just make sure it's a brisk walk. Going up stairs isn't bad either.

"Find something that you really enjoy doing so that you look forward to working out and you can make it more of your lifestyle," she said.

But exercise without changing your diet will do nothing for you. Bruschke said "Even if you are working really hard in a gym and you lose 5 pounds really fast that won't last if you are killing it with nutrition." So what can you eat? She said you can devour what you love just make sure it's healthy. So replace candy bars with apples.

She tells soda drinkers to either drink diet or a lot of water. Bruschke encourages clients to drink three liters of water a day. But if they have a hankering for a 32-ounce soft drink, "You have to have 32 more ounces of water… to try and flush it out," she said.

Caffeine keeps some people going during the day, and Bruschke says there are two ways to break that addiction. She says you could try to drink water instead, or exercise more.

Bruschke says the high people can get from working out feels a lot better than the jolt of caffeine.

Another bit of advice: stay away from fad diets, since people will probably put back on the weight they lose when they quit.

If you follow those simple rules, you should be able to drop 15 pounds in two months. Bruschke hopes for even more.

"Getting ready for swimsuit season can become every day and you'll look great forever," she said.

E-mail: cwall@ksl.com

For great deals on hiking gear!

Sheryl McGlochlin - Sunday, January 30, 2011

Two great websites to be familiar with: 

1)  Campmor is a very reputable e-tailer based in NJ.  I've been ordering from them for years without incident.  http://www.campmor.com/

 
2)  Sierra Trading Post , another reputable, bargain-hunting source for outdoor gear. www.sierratradingpost.com, which is based in Cheyenne, WY and its inventory usually is overstocked and closeout items 1-3 seasons old. 

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