Some Diet Dos and Don’t
Doesn’t it seem like cravings and emotionally driven eating are ramped up when you’re on a diet? The good 
news is that there are many tried-and-true methods to help keep you on track in getting that flat stomach. Here are just a few to consider.
Fill up on fiber:- Fiber slows mealtime digestion and absorbs water, which expands your stomach and creates a feeling of fullness. Lentils and starchy beans naturally combine protein and fiber in very impressive amounts, so consider eating them in soups and salads or as a side dish instead of rice or pasta.
Don’t miss out on sleep:- When you don’t get enough shut-eye, your body produces a hormone that makes you hungry, and another that increases satiety. Discipline might enable you to resist, but why not give your body a well-deserved rest?
Downsize:- Researchers found that students serving themselves from a large bowl took 53 percent more and ate 56 percent more food (the equivalent of 142 calories) than those who served themselves from smaller serving bowls. If 142 calories doesn’t seem like much, try multiplying it by three meals a day for 365 days.
Try veggies:- Non-starchy vegetables are “filler foods” in the best sense of the term. Low in calories and packed with water and fiber, vegetables fill you up without filling you out. Enjoy them in the form of stir-fries and soups, and munch on baby carrots, celery sticks, green beans, or cauliflower between meals.
Don’t eat standing up:- Back when people ate most of their meals while seated at their kitchen or dining-room tables, rates of obesity were far lower. When eating is limited to a particular place, your brain doesn’t associate other places with food, and the cascade of bodily signals that stimulate appetite is activated less frequently.
Don’t eat in the dark:- Eating in a dimly lit room tends to make people consume more calories. Simply put, in the light you’re more self-conscious of others watching what you eat. Also, in low lighting, you can’t see your food as well, which may cause you to lose track of how much you’re eating.
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