An important occasion is coming up and you only have a week to get your stomach as flat as possible. With these tips you can do it.
You must always drink water, but it’s especially important when trying to flatten your stomach. Water allows your body to maintain its natural fluid balance, eliminate water retention (a major reason for a bloated stomach), and make you feel full and eat less. Water also helps break down fat for energy and moves nutrients into your muscles to keep your metabolism running. Add lemon, orange, or cucumber slices to the water to flavor it a little; you can also try herbs and flowers like mint or lemon verbena.
Green tea may reduce belly fat, among many other healthful benefits, thanks to an antioxidant called catechin. To burn even more fat, you should drink green tea before a workout.
Smoothies are a great way to stay hydrated and can help you flatten your stomach. When you make a smoothie with watermelon, you also have the benefit of an amino acid called arginine. Arginine can break down body fat and build lean muscle. A pineapple smoothie provides you with bromelain, which can break down protein, improve digestion, and prevent bloating. Watermelon Smoothie. Chop 2 cups of watermelon and place in a blender. Add ¼ cup non-fat milk and mix 15 seconds until smooth. Add 2 cups of ice and blend for 20 seconds or until desired consistency. Makes two servings. Pineapple Smoothie. Measure 1 cup of skim milk and add to blender with 120g of fresh or canned pineapple. Set the blender to “beating” and mix for about 1 minute. Pour into a glass and add 1 tablespoon of cold-pressed, organic linseed oil. Makes 1 serving.
Ginger soothes the digestive tract and can reduce bloating. Add freshly chopped ginger to your green tea, or boil some root pieces to make ginger tea.
It’s no coincidence that many restaurants offer mints after meals – peppermint aids in digestion. Brew a mint tea or add mint leaves to green tea.
If you want a flatter stomach, alcohol is not your friend. As a result, your body stores more fat and burns up to 36% less fat than normal. It can also block the production of fat-burning hormones in your body.
These drinks contain gas, and when you consume them, you end up having less gas in the digestive system, leading to a swollen and bloated stomach.
Sorbitol is an artificial sweetener found in some diet sodas. It’s sweet without the calories. The problem, however, is that your body has trouble digesting this substance. And it’s not just soda pop that contains sorbitol, but also chewing gum and hard candy.
Nothing beats aerobic exercise to fight belly fat. A Duke University study found that aerobic exercise was the most effective way to burn deep, visceral belly fat, and that aerobic exercise burned 67% more calories than resistance training, or a combined aerobic and resistance training program. Healthy adults should get at least 150 minutes of moderate aerobic exercise (such as brisk walking or swimming) per week, or 75 minutes of vigorous aerobic exercise (such as running) per week, spread throughout the week. The activity can be spread throughout the day and should be at least 10 minutes long. If you want to lose weight, you should increase the intensity, the duration, or both.
Trainers will never agree on whether or not crunches are the best way to flatten abs, but they certainly work the anterior and oblique muscles. Abdominal Crunch with Tilted Pelvis. Lie on an exercise ball with your back and head up, weight up, feet together on the floor. Hold a 5 to 10-pound dumbbell in your hands in front of your chest. Tighten your abdominal muscles and crunch until your shoulders are off the floor. Then stretch towards the ceiling with both hands on the dumbbell or medicine ball. Do three sets of 12-15 reps, resting 20 seconds in between. Abdominal Crunch with Straight Legs. Grab a pair of 10-10 lb dumbbells and lie on your back with your arms behind your head and your legs straight up at a 45º angle. Bring your arms to your chest and lift your shoulders off the mat. At the same time, raise your legs perpendicular to the floor. Return to the starting position without letting your legs touch the floor. Do three sets of 15 reps with 30 seconds of rest in between.
Your upper body is made up of your abs plus the muscles in your lower back, pelvic floor, and hips—over 15 muscles in total. To get a truly flat stomach, you need to train all of these muscles. Side Plank. Lie on your left side with your elbows just under your shoulder and your legs crossed. Put your right hand on your left shoulder or on your right hip. Engage your stomach and lift your hips off the floor until you’re leaning on your forearms and feet and your body forms a diagonal line. Hold this for 30 to 45 seconds, then repeat on the other side. If you can’t hold the pose for 30 to 45 seconds, try as long as you can and work your way up. Push-ups while walking. Get into a push-up position and place your hands so that they are 2 inches wider than your shoulders. Keeping your feet still, extend your hands as far out as you can, then step back. Do 10 to 12 repetitions. To increase the difficulty, you can lift one leg before going out and back with your hands. rope climbing. Sit with your legs stretched out in front of you in a V-shape. Stretch your toes. Engage your abs and arch your back into a C. Raise your arms and move them like you’re climbing a rope, twisting slightly back and forth as you do so. Repeat 20 times with each arm.
Standing straighter can make you look 5 pounds lighter, so just do it. Stand with your hips relaxed, your waistband slightly tilted forward, and your back straight. Hold the chest above the stomach. Roll your shoulders back and let them drop slightly. Keep your head centered over your spine and stretch your neck, imagining you are tied to a string and being pulled slightly up at the top of your head.
There are several ways to use the wardrobe in the fight against the belly. By choosing the right fabrics and cuts, you can create the illusion of a flat stomach. Choose fabrics that make you slim. These are woven cotton, silk or rayon blends and lighter wool blends. Stay away from tight-fitting fabrics like lycra and lightweight knits, which accentuate every curve. Distract the eye. Choose clothing with features that draw the eye away from the belly. For example, tops with details on the neckline or a ruffle in the middle give the eye a different focus than the tummy. Wrap tops and dresses are fine too, as long as they’re not made of the fabrics you’re trying to avoid. Wear a belt. Use a wide belt in a dark color to accentuate the waistline between the hips and the chest. Games with patterns. Geometric and floral patterns can distract from your stomach, but you’ll need to experiment a little with the size and shape of the patterns; it must be adapted to your height. Make colors work for you. Yes, black makes you slim, but it’s not the only option. Celebrity stylist Phillip Bloch recommends lilac, dark blue, burgundy, aubergine, charcoal and deep emerald to look slimmer. Wearing one color from head to toe also makes you taller and slimmer.
Shapewear can give you a better figure. They come in a variety of styles, but a high-waisted pair of shorts may be best for visually slimming the tummy (and hips). Choose a firmness—light, medium, or firm—that gives you the visual appeal without being uncomfortable or painful.
Instead of three large meals that fill your stomach and tax your digestive system, eat frequent, small meals or snacks. Eat about 2 to 3 hours apart; the food takes up less space in the stomach, which causes it to stretch less, your metabolism is stimulated and you feel full.
Many high-fiber foods—broccoli, beans, Brussels sprouts, and cauliflower—can cause gas and bloating. Leave them out during this week. If you know that some foods are more harmful to you than others, you can adjust your diet accordingly and keep your tummy flat. There are products on the market that can reduce gas formation from beans and cruciferous vegetables and make these foods more digestible.
While raw fruits and vegetables are very healthy, they can also cause your stomach to expand. Therefore, you should eat them in smaller portions throughout the day.
If dairy products lead to unpleasant gas formation and bloating, you may have problems digesting lactose, the milk sugar. Try to eat low-lactose foods, like yogurt, and only eat small amounts of dairy products at a time, and combine them with other foods. You can also buy lactose-free products or take products that make it easier for you to digest lactose.
Eat foods high in potassium, such as avocado, mini bananas, papaya, mango, cantaloupe, and fat-free yogurt (no artificial sweeteners). Potassium is a natural diuretic and helps eliminate water retention.
The harder you train, the faster and better results you’ll get. Get more active. Taking the stairs instead of the elevator is a start. Drink water before and after each meal; it fills your tummy leaving little room for food. Don’t eat too fast. Eating slowly allows your digestive system to function properly. It also allows you to taste the flavor better. When you go to the gym, keep your back straight and abs tight, this really helps in the long run. Don’t let your insecurity get in the way. A flat Buach not only looks great, it is also healthy. Have breakfast! Breakfast can even speed up your metabolism! Do not give up! The results are in your hands. Smart Choices: Whole grains (whole wheat or spelt) All veggies are good for you. The darker the lettuce, the healthier it is. However, some vegetables also contain a lot of starch, such as peas or corn. Nuts are a great alternative to potato chips. Both have quite a lot of fat, but nuts contain particularly valuable fatty acids. Fruits are always better than fruit juice. Some fruit juices contain added sugars, while whole fruits contain no artificial sugars while also stimulating your digestive tract. If you have a choice, opt for low-fat milk. If you go jogging, train for time rather than distance. When you exercise, your metabolism works faster than usual. Even after training, your body is still in full swing. So if you run for half an hour, you get more out of it than if you just run two kilometers. After eating, wait at least two hours before going to bed. This way your body has time to digest the food.