We had love to have a flat belly for the party tonight, but thanks to one too many sodas or that basket of tortilla chips, zipping your pants is a real struggle. The belly is often a source of complexity. Abdominal bloating not only looks bad but can also cause physical discomfort. It is a myth that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first. A small, flat belly is the goal of many women. It is one of the most challenging trouble spots on the body and cannot get rid of it so easily.
A slim stomach is something most of us covet but unfortunately, we can’t just exercise our way to it. A lot has to do with what we put into our mouth. We must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.
No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower we keep our insulin, and insulin makes us store fat around our middle. Eating every three to four hours will keep our blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating. Don’t Eat Too Fast. Chew food until it is like applesauce in our mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating. Eating quickly and not chewing our food well can cause air swallowing that leads to bloating. There’s another benefit to slowing things down. When we take our time to thoroughly chew and taste our food, our snack or meal becomes more satisfying.
Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend we could ever have in the struggle for a flat belly! The closer to zero grams of sugar you consume, the lower our insulin and the higher our glucagon…it’s as simple as that.
Food rules make these changes to our diet to lose weight and get a flat tummy fast!
1 Cut the C.R.A.P: Avoid the four main food groups that cause fat to cling to our bodies: caffeine, refined sugar, alcohol and processed foods.
2 But allow yourself a weekly cheat meal. Once a week, enjoy an indulgent meal of whatever we fancy, from creamy pasta to a slice of chocolate cake with cream. As long as we are eating clean, healthy food the rest of the time, an occasional high-fat treat actually speeds up our metabolism.
3 Take fish oil supplements: They burn fat and supply essential fatty acids.
4 Always have breakfast: Eat within one hour of waking up. If we don’t have time for a proper breakfast, just grab a piece of fruit and a few nuts.
5 Don’t eat after 8pm: Eating a large meal in the evening when our body is slowing down or sleeping is a bad idea for our digestion and weight.
6 Laugh it up! The best thing for our abs is laughing. Every time when we laugh it strengthens our abs. There are even laughing yoga classes. If we start busting a gust, we are absolutely toning our abs.
And there are some physical exercises through which we can maintain our flat belly:
1)Bicycle crunch: Lie down with our back pressed onto the floor. Bring our hands behind our head. Starting with our legs bent at a 45-degree angle, bring the right knee into the chest while straightening out our left leg. At the same time, rotate our top half so our left elbow goes to our right knee, then switch to the other side.
2)The boat: Sit on the floor, with our knees bent and feet flat and tilt back, extending our legs so our body forms a right angle. Pull our abs in to balance. Extend our arms at shoulder height past our knees. Hold for five slow breaths and return to our starting position. Repeat five times a day.
3)The plank: Lie face down then lift ourself up on to our toes and forearms, with our elbows bent at 90 degrees. Keeping our core muscles -— our stomach and bottom — tight and our legs straight, hold for 10 seconds. Repeat three times a day, gradually building to 40 seconds each.
4)Add boxing to your cardio routine. When we throw punches with weights or at a fast pace, we are working our core in a way that helps to flatten our midsection. We must engage our core to throw punches. Boxing also gives us a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to our regular cardio routine, and we can lose up to 2 inches from our waist in four weeks.