All, to a greater or lesser extent, we would like to have a belly free of swelling. What few are willing to do is too strict diets.
It is recommended to follow these tips to get a flat stomach in a healthy and definitive way.
Water, water, water
It is proven that drinking lots of water (about 2 liters a day), is not only beneficial to avoid fluid retention but also helps digestion, prevents constipation, contributes to its satiating effect to eat something less and, therefore, to lose weight and having a flat stomach.
Food
Effective foods for a flat stomach. Choose those that contain 0% sugar and are also rich in dietary fiber: breads, crackers and whole grains, dried apricots and all fruits with high fiber content (oranges, kiwi, mandarins, peach or tuna).
Better to avoid. Abandon foods that have a high intake of sugar and saturated fats, such as desserts, cakes, cakes, sugary sodas, mayonnaise, fried foods, butter, butter, cheeses with fat and high-fat meats. In this last point you have to prefer lean cuts, white meats and fish.
To mark the waist and belly. The ideal is to divide the meals into four daily servings, consume 3-4 servings of fruit, 2 of fresh vegetables, hydrate with pure water or mineral without gas (preferably) and avoid alcohol, since women are it accumulates in the thighs, hips, waist and abdomen as fatty tissue.
Cardiovascular exercises
Cardiovascular exercises help to have a flat stomach because they produce the secretion of endorphins, which inhibit and lower the levels of cortisol, hormone that increases the presence of sugar in the blood and helps the fat to stagnate. It is recommended to perform dynamic physical activity at least three times a week: spinning, elliptical, jogging or cycling in the gym or sports such as trekking, surfing or running outdoors. To incorporate aerobic exercise into our daily life we propose:
Monday: 40 'of walking (70% maximum heart rate) and 10' of stretching
Wednesday: 45 'of bicycle (80% FCM) and 10' of stretching
Friday: 40 'of running (80% FCM) with intervals of 5' of trot (65-70% FCM) and 5 'of fast walk by 8 cycles, and 10' of stretch.
Saturday or Sunday: 120 'of a sport of your choice.
Avoid stress
Stress causes your body to release a hormone called Cortisol that increases the fat in your belly.
Cortisol It makes you feel very hungry, so you will have that tendency to eat too much to try to calm the anxiety caused by those stressful situations.
Unfortunately, most of the fat that you could gain from having eaten in excess, will be fat that will accumulate in your belly because most of the receiver Cortisol is located in the area of your belly.
Thus, studies conducted at the University of California, San Francisco, showed that leisure moments and relaxation activities, such as deep breathing or walking among nature, They help to fight the accumulation of fats in the area of the abdomen and waist, since they lower the levels of anxiety.
Chews a lot of food
Chews food well until it is completely crushed and swallows afterwards. If you're not used to it, try eating with the TV turned off, so you can concentrate on your plate and count each time you chew. It may seem silly to you, but ingesting that food helps your stomach to do less work in digestion, which prevents heaviness, gas and belly swelling. And, on the other hand, eating slowly helps you to sate before, since you eat more calmly and with less anxiety.
Moderates the intake of sugar and salt
It is not the idea that you eat Disgusting or you do not eat sweets, but moderate consumption is a good way to have a flat stomach. Why? First of all, if we do not take sugar we will keep insulin levels low and glucagon high. Glucagon is the hormone responsible for turning belly fat into energy, so maintaining high levels (based on limiting sugar consumption) will be of great help.
Regarding the salt, this is often the one responsible for the retention of liquids and therefore to feel swollen. Its moderate consumption is beneficial not only to lose weight but also to prevent cardiovascular diseases. It is recommended to switch to aromatic herbs to flavor your meals and replace conventional salt with a low sodium natural salt.
Add yogurt to your reduced calorie diet
A Study of the University of Tennessee found that people who included yogurt in their weight loss diets lost 81% more belly fat, than those who did not include yogurt in their diets to lose weight.
The calcium present in yogurt, and other dairy products, helps your body burn more fat, and this calcium also limits the amount of new fat your body can produce.
Stop chewing chewing gum
This probably did not know: chewing gum makes you swallow air, which causes gas and bloating. In addition, the chewing gum sweetener can make you crave unhealthy foods, which will make you fat.
Hormonal Imbalance
If you have been dieting and can not lose weight, it may be an imbalance hormonal Consult your doctor to perform an exam and make sure your hormones are at the correct levels.
Sleep more
Many times we stop getting enough sleep to spend more time doing a lot of things we have or we want to do But in case you did not know, sleeping a little causes weight gain, especially fat accumulation around the waist and bulging belly.