Flat belly is everyone’s wish, especially in summer, when is worn thin and light clothes, with all the flaws that come to light. To access a flat stomach, you must make some changes in lifestyle, with consuming food that is considered as “flat belly foods” and do some other tricks. We are here to help you with several excellent tips.
How To Get A Flat Belly?
Stress and anxiety can raise production of cortisol, a hormone that helps in storing fat, especially in the abdomen. Practice deep breathing. It is an exercise that lowers stress levels, so every hour make a short pause and breathe deeply at least five times. While inhaling count to five, exhale while you count to ten.
- Sit down and eat
If you eat too little, your body is programmed to starvation. Therefore all the fatty foods that will enter the body will store rather than burn, because if the”fear” that soon your body will enter a phase of starvation.
- Do cardio exercises
Muscles are metabolic much more active than fat, which means that the more you have fat, the faster your metabolism is. Tom Holland, trainer by profession, advised to do exercises in a week as minute as you have pounds, counting on U.S. units. So if you have 65 pounds, it is 145 pounds (lb), which means that you need to practice that much minutes a week. This amount is best to schedule in couple days of the week. To calculate how much you’re tough on the U.S. system of units, you can use any of the online services for converting from one unit to another.
- Eat whole grains
The research conducted by universities, “Penn State” and “Tufts” in the U.S., found that people who eat more whole grains and less refined carbohydrates have less fat on waist.
- When you do exercises, cover all muscles
Kim Kardashian’s personal trainer says that we should regularly do exercises for every part of the stomach, so start doing different abdominal exercises .
- Drink green tea
Many studies have shown that antioxidants from green tea stimulate metabolism and works wonderfully in the area around the stomach.
- Reach for herbs
Mint, chamomile and ginger reduce bloating of the stomach and promptly act on the digestive system. If you do not want these teas, a good alternative is pineapple which contains bromelyn, an enzyme which also acts on the digestive system.
- Reduce the sugar
Several U.S. studies have shown that on average Americans entered the day 20 cubes of sugar in the body. Most of them do not even know that it has entered through the ready frozen dinners, yogurts, sauces for salads and similar products like them. That is extra 325 calories a day, and besides the sugar increases the production of insulin which slows down the metabolism.
- Stick to the rule “ten percent”
Coach Holland advised that 10% of the exercises that we do, need to be reserved for the abdominal muscles.
- For dinner – simple food
For dinner eat protein foods and green vegetables. Avoid desserts and heavy food.
- Keep a diary of your food
Keep a diary of what you eat and remember which food mostly bloats your stomach and start avoiding it.
- Eat foods rich in calcium and potassium
The body may retain more water if the level of potassium and calcium in the body is low. To maintain their level, eat spinach, bananas, dates, raisins, fish, potatoes, yogurt drink and the like.
- Increase the intensity of exercise
Increase the intensity to your usual cardio exercises and spend more calories. Coach Peterson says sprint in cycling, running, swimming or any other sport is enough to last for only 10, 20 or 30 seconds. After a little rest you will re-accelerate.