Maria was having trouble with her weight. She had tried all the fad diets and exercise routines, but nothing worked for her. Tired of feeling self-conscious about her appearance, she learned that there are three ways to tone the belly: diet, exercise, and stress management.
She incorporated more whole foods into her diet, such as fruits, vegetables, and lean proteins, and cut back on processed and sugary foods. She also started regular cardio and strength training, focusing on abs.
First, you should manage your stress levels to get a flat belly. Stress increases cortisol levels, which leads to weight gain. Today, Maria also practices yoga and meditation to feel more relaxed.
There is much more to it than sports and nutrition. Our entire lifestyle needs to get the desired results. The idea is to create new long-term habits.
1 – Learn to breathe. Pay regular attention to breathing, and you will have a fast and effective way to build muscle. During your sports sessions, always start your exercises with an exhalation.
2 – Happy dreams! Sleep is an excellent ally for slimming the stomach. For one reason: it influences the hormones that manage appetite. If we lack sleep, we are more likely to gain weight.
3 – Eating at fixed hours. Do you know the importance of our biological clock? Thanks to it, the body functions properly. If you are used to eating at any time, you must change. Eating at fixed hours allows our body to know when to work and when to be at rest.
4 – Pamper your mind. “A healthy mind in a healthy body.” This phrase should be taken when it comes to losing weight. We don’t always realize it, but stress and anxiety play a significant role in our line. When our brain is preoccupied, it does not take care of making our body function well.
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5 – The power of probiotics. If there is one organ we should not neglect, it is our digestive system. We often have bloating, digestion disorders, and a bloated belly. Therefore, it is important to include probiotics in our dietary routine. There are capsules, yogurt, fermented milk, kefir, etc.
6 – Exercises for a flat belly. To lose the stomach, you have to strengthen the abdominals. You can also practice a sport that stimulates metabolism (jumping, running) to burn belly fat. For a gentler method, opt for yoga or Pilates, which brings well-being and slimming your figure. Whatever activity you choose should be regular: three sessions a week.
7 – What diet? By eating healthier, you will limit fat production and regulate your intestinal transit. Eating foods containing soluble and insoluble fiber is perfect for reducing bloating and getting a flatter stomach: cereals, fruits, vegetables, wheat bran, brown rice, and legumes.
8 – In the middle of life. Around the age of 50, the decrease in estrogen and progesterone production slows down the metabolism. At the same time, testosterone production increases. All this favors the storage of fat in the abdomen. Frequent exercise and eating foods high in protein and fiber is the most effective way to keep a flat belly.
Would it be possible to get a flat stomach? Yes, although it requires effort. Is doing sit-ups enough? No, it is also essential to take care of your diet. How many times a week should you exercise? Trainers usually recommend exercising three to four times a week. Is it essential to drink enough water? Yes, it is significant for the proper functioning of the body and to burn more calories.
Are specific abdominal exercises necessary? No. It is possible to do general activities for the whole body and still work the abdominal muscles. Some of the most effective workouts for reducing abdominal fat include swimming, calisthenics such as crunches, planks, push-ups and leg lifts, cycling, and running.
What foods reduce abdominal fat? Cereals, legumes, fruits, and vegetables. Oatmeal and nuts. Green tea. Oranges, lemons, and grapefruit. Chocolate with high cocoa content. There are several creative ways to incorporate more soluble fiber in the daily diet: Add cereals, such as raw oatmeal, in meatballs or salads.
Consume nuts and seeds, and sprinkle ground flaxseed or chia in fruits, yogurt, salads, desserts, or breakfast cereals. Eat fruits and vegetables, such as apples, citrus fruits, carrots, cauliflower, green beans, and potatoes. Daily, include foods rich in soluble fiber, such as oatmeal and nuts. It is important to slowly add fiber to the diet to avoid gas, bloating, and cramping.
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🔴 OBESITY. 🟡ABDOMINAL EXERCISE.
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