Flat Tummy SecretPresented by

Prema KodicalNutritionist/Weight Management

Consultant

Rules Of The Game

• No processed foods• Avoid foods and drinks high in sugar • Avoid foods and drinks with High Fructose corn syrup (HFCS)• Avoid food with Trans fats

More Rules• Avoid excess salt intake• Avoid or reduce alcohol intake• Add proteins to your meals • Add fibre to your diet• Avoid or reduce stress• Proper Sleep and rest• Active lifestyle

Eating Right Is A

Lifetime Occupatio

n

Unusual Suspects

•Hormones•Gut Bacteria•Digestive System•Inflammation

Hormones• Insulin• Glucagon• Leptin• Ghrelin• Growth Hormone• Cortisol• Estrogen

Hormonal Control

•Diet•Sleep•Stress•Menopause

Digestive System•Chewing Food Well

•Food Allergies•Digestive Disorders

Gut Bacteria• Responsible for health of your digestive system and weight • Good Vs Bad Bacteria• Imbalance of bacteria in our gut – Obesity• High-fibre.. Whole food diet• Avoid antibiotics, anti-inflammatorie, antacids• Probiotics.. Prebiotics

Maintain Balance• Avoid antibiotics, anti-inflammatories, antacids• High-fibre..whole grain diet• Avoid refined and processed foods• Probiotics.. Prebiotics

InflammationResponse to injuryMalfunctioning Immune SystemArthritis/Injury - Obvious Overweight - Silent Inflammation

Reasons•Unhealthy lifestyle•Food Allergies•Distressed Digestive System•Obesity

Effects•Leptin Resistance•Obesity•Fat Gain

Reduce•Exercise• Improve digestive health•Avoid overeating any one macronutrient•Eat healthy fats•Take antioxidants

Exercise•Resistance Training•Cardio•Ab Exercises•Core Strengthening

Push Through Crunches

Single Knee Raise Crunch

Starfish Crunch

Superman

Mountain Climbers

Flutter Kicks

Reverse Flutter Kicks

Russian Twist

Core Muscles

Ageing•These muscles weaken with age•They have to be specifically exercised

Posture.. Abs •The stronger your core, the better your body looks •Posture improves• Ignore your core, you end up with flabby abs

Begin Core Strengthening

• Start being aware of your posture throughout the day• Stand tall.. relax your

shoulders• Pull your belly button in

towards your spine• Stand on one foot for as

long as you can

Stationary Plank

Side Plank Twisting Crunches

Balancing Table

V Sit-ups

Bridge

Reverse Plank

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