FLAT STOMACH: LOSE WEIGHT AND FIRM UP IN 5 STEPS

The flat stomach is the dream of all women, especially in view of the "arrival of" summer and the dreaded swimsuit test: how to get it? What diet should you follow to make your belly lose weight or deflate? What are the most suitable sports, and the exercises to perform, to have sculpted abs? Are there any natural remedies, or grandmother's remedies, to get a flat stomach in no time? These are the questions that everyone asks themselves, and there is an answer for each of them. That's why we decided to give you a series of tips on how to have a flat stomach, without exaggerating and without resorting to drastic solutions, often ineffective.

10 super foods to consume regularly for a flat stomach!

If you want to keep fit and have a flat stomach, you should regularly consume certain foods that are a real panacea for your health and your waistline. Here are 10 super foods that should never be missing on our tables!

Flat stomach in no time: is it possible?

A swollen belly is often caused not only by the accumulation of fat, but also by stress, anxiety and other emotional and psychological difficulties, which make digestion difficult. In many cases, hectic daily life forces you to eat in a hurry, so little balanced and above all by not chewing well, often causing the ingestion of air (aerophagia) which inflates the stomach and slows down digestion. In addition to natural remedies to deflate the belly, such as the intake of food supplements of charcoal (buy on Amazon for about € 6), or herbal teas with fennel, artichoke or mallow, you must first take care of yourself. To have a flat stomach in a short time, in addition to following the advice below, you must first take care of yourself. Try to find daily moments of calm and relaxation, assume an upright posture, especially when sitting, so that the "abdomen do not relax excessively and stay tonic, and above all do breathing exercises, together with massages, to maintain tone in the upper and lower abdomen. And now it's time to deepen the 5 golden rules to follow.

Flat stomach with the right exercises: here is the video!

Crunches are among the best exercises for toning the abdominals and showing off a flat stomach. In the video that follows, you can find all the tips for doing the exercise correctly. Remember that as with everything, what matters most is consistency, and don't forget to start with a short warm-up of at least 30 seconds. Ready?

1. What diet should I follow to make my belly lose weight?

To have a flat stomach it is important to eat a balanced diet. First of all, your diet must be rich in fiber, which helps digestion and intestinal transit, avoiding bloating, constipation and a sluggish bowel. In your daily diet, choose foods such as lean white meat, fish, lots of fresh fruit, few nuts, and green leafy vegetables. Seeds and grains are for you, because they are the richest foods in fiber. The foods to be avoided are those that tend to ferment in the digestive tract, creating the hateful bloating: dairy products such as milk, yogurt and cheeses, fried foods, starchy foods such as potatoes, bread and pasta, dried legumes, sweets, carbonated drinks and too salty foods. In fact, water retention caused by excess sodium is another cause of a swollen belly, as well as cellulite. To avoid swelling of the belly always remember to drink plenty of water, which stimulates digestion and avoids the accumulation of gas. If you do not want to follow a specific diet, keep in mind that in your diet there should be foods suitable for a flat stomach, such as the ones you find below.

2. The ideal sports to eliminate the belly

The most suitable sports to have a flat and trained stomach are certainly aerobic sports, that is, disciplines and workouts that involve a central role in the use of oxygen. Aerobic sports involve endurance efforts that help burn more calories. to resist the action imposed by the chosen sport. The ideal sports are therefore those of endurance, such as swimming, running, cycling (and stationary bikes), aerobics. The ideal for any sport would be to practice it for at least 30 to 40 minutes straight, 3 times a week.
Don't forget your abs: training that keeps your stomach muscles toned is essential if you want to have a flat, non-relaxed stomach. There are several exercises you can do to train your abs and make sure your stomach stays flat. instead you are looking for a complete program, which involves the whole body and not just the abdominals, and which results in a sculpted belly, try HIIT, High Intensity Interval Training, an intensive workout that includes hard workouts and more aerobic exercise phases. light. HIIT can be performed by alternating low and high intensity sports such as the exercise bike, or running (perhaps on a treadmill), or the step on the elliptical.

3. The exercises to do for sculpted abs

Before talking about abdominals, it is important to remember that the tone achieved with workouts and the layer of fat that is eliminated with a balanced diet, obviously combined with a sport, must always be distinguished. One of the slimming diets indicated is that of supermetabolism, for example, or the Lemme diet. Having solved the problem of excess abdominal fat, we then move on to exercises to dedicate to the belly. There are four large muscle groups that form the muscles of the abdomen: the first is the rectus abdominis, the central muscle, what is needed for posture and is stimulated in the famous crunch, that is the abdominal bends forward, lying supine. Then there are the oblique abdominal muscles, which outline the hips and are best trained since side plank, the transverse muscle of the abdomen, which outlines the belly, and the square of the loins, which has an expiratory function and relaxation of the loins. A complete program for the abdominals of all kinds, with different exercises, is ideal, but also for the lazy ones, an indication is worth: 10 minutes a day of classic abdominals only, crunches will help you stay toned without too much effort and in a short time!

4. Natural remedies for a flat stomach

There are also natural remedies, or grandmother's remedies, to firm up the tummy. Obviously they are solutions that help more to deflate than to become toned (for that you need exercises and sports), but they certainly have their usefulness. Bloating, often caused by stress, aerophagia, or constipation, can be easily dealt with with fennel, artichoke and mallow teas, fermented foods and dietary supplements such as charcoal. A fundamental aid especially for digestion, which can also be helped by drinking plenty of water and exercising. Various tablets and pills for flat stomachs are allowed, but it is better to use natural products, perhaps recommended by a trusted herbalist, and stay away from products that claim to be miraculous for the diet. You can also find a creative way to introduce these elements into your diet: for example, cumin seeds (on Amazon for about € 8) or fennel (on Amazon for € 9.99) can enrich your salads or soups. , ensuring you with their digestive function. Seeing is believing!

5. Massages to firm the belly

The fifth and final golden rule to follow to have a flat stomach is to do abdominal massages. Massaging the belly stimulates micro-circulation, promotes digestion and cell renewal and fights water retention and especially fat accumulation. If you want to avoid slimming creams, there is a very effective massage you can do: grab the skin. of the belly with one or two hands, between the thumb and forefinger, and slide it between the fingers. This technique is a little painful, but very effective, because it is aimed at avoiding cellulite inflitrations in the conjunctive tissue of the skin. Another type of massage is the following: choose a cream based on essential oils of fennel or horse chestnut, and perform small circular movements on the abdomen, clockwise and anticlockwise, for a few minutes. If you combine these massages with slow and correct breathing, will have a surprising effect. Even the shiatsu massage can be an excellent ally to deflate the belly. This technique helps to regulate appetite thanks to the pressures that are carried out in the meridians of the spleen and heart, thus giving harmony to digestion and improving stress psycho-physical. The result is a feeling of calm and lightness.

For more information, you can also consult the website of Dr. Valentina Ragozzino, nutritionist biologist

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