How To Get A Flat Stomach

A flat stomach is a dream of people who care about appearance and health. A protruding belly adorns a woman who is about to become a mother. In other cases fat deposits in the waist area visually add several years to the owner and cause difficulties when choosing appropriate clothing. Common reasons for the accumulation of abdominal fat:

• Improper nutrition.
• Weakened abs.
• Low physical activity.

When choosing a diet, you need to remember, “making” a flat stomach in a week is not an easy task. The timing depends on the amount of fat deposits in the waist area and their susceptibility to destruction under the influence of exercise and calorie deficit. Nutritionists advise to diversify your diet as much as possible, which should include proteins, slow-digesting carbohydrates, polyunsaturated fats, vitamins and trace elements. Tasteless food and constant feelings of hunger are close to depression, which does not contribute to the fight against excess weight.

Why a flat stomach is an important goal

Fat deposits in the waist area are an aesthetic flaw and at the same time the cause of disorders in the body. Excess fat in this area provokes the development of type II diabetes, cardiovascular diseases, stroke. Statistics show that in old age the owners of bulging belly more often suffer from asthma and dementia.

A flat stomach: useful tips

A flat stomach is the result of training, a balanced diet and a healthy lifestyle. Genetic predisposition to a bulging belly is confirmed in 5% of people who are dissatisfied with the appearance of the waist. In other cases, the problem is solvable. What to do to get a flat stomach:

• To control your eating habits and prevent overeating, you must learn to distinguish between hunger and a desire for a tasty food or dish.
• Proper breathing. Methods oxycise and bodyflex help to get rid of excess weight, remove roundness and bulges in the waist area. At the peak moment of inhalation, the cells have the most oxygen, which is actively involved in the breakdown of fatty tissue.
• Numb the feeling of hunger. It is possible to blunt the unpleasant feeling of an empty stomach with the help of liquids. If dreams of food overshadow all other thoughts, you should drink a glass of mineral water or a mug of herbal tea.
• Keep your posture. Straightening, a person intuitively tenses the muscles of the back and abdominal abs. Forcing yourself to walk straight, stretching upward is the perfect exercise for beautiful, majestic posture and a flat stomach.
• Restore intestinal microflora. A bulging stomach is often the result of flatulence. Increased gas formation in the intestines is associated with a disruption of the enzyme system of the stomach and intestines, dysbacteriosis, chronic overeating, eating foods that provoke fermentation processes.
• Walking more. Giving up transportation in favor of walking will bring back good spirits and help “burn” more calories. Regular walks in the fresh air have a positive effect on the work of all body systems and strengthen the immune system.

The best food is self-cooked steamed food made of healthy products with little salt and spices. If you lose weight in a healthy way, the result will be stable and long-lasting.

Dietary nutrition for a flat stomach

Menus are designed with goals and objectives in mind and contain a minimum of saturated fats (margarine, fast food, fatty meat and meat products) and rapidly digestible carbohydrates (confectionery and flour products). Express programs and mono diets are less suitable than a balanced diet, which aims for slow, steady weight loss and maintenance of normal weight.

In intensive fasting and mono-dieting, the weight-reduction effect is largely achieved by eliminating water from the body. When the main focus is on fighting fat deposits, nutritionists advise choosing a menu rich in protein, fiber, monounsaturated and polyunsaturated fats. The diet must include:

• Dairy and whole-grain products.
• Vegetables, greens and fruits.
• Sea fish, lean white meat.

A flat stomach in a week is an achievable goal if you take a comprehensive approach to solving the problem of excess fat deposits. Experts recommend adding gymnastics and other health-improving, fat-burning techniques to your diet.

Proper breathing is a workout for a flat stomach

There are many sports techniques that help you get rid of fat deposits on your waistline. These include high-intensity interval training, yoga, the trendy Body-slim, Fit-bo and Tae Bo systems. To fight fat, it is better to choose proven, scientifically proven complexes that are enjoyable and morally satisfying. Then the restrictions are easier to bear, and the classes are a pleasure. To supplement the combat arsenal, consisting of sports training and dieting, breathing systems can help.

Bodyflex and oxycise are breathing practices that are used to form a slender waist. The essence of the techniques lies in an unusual way of breathing during athletic training. Need to breathe not only light, and deeply, involving the diaphragm in the process. Diaphragmatic breathing is accompanied by a constant contraction of the abdominal muscles. The lungs get more air and therefore oxygen.Tissues are better saturated with oxygen, fat metabolism is accelerated.

The difference between bodyflex and oxycise lies in the technique of execution. In the first case, the following sequence is observed: exhale, inhale, a powerful exhalation with a vocal cry, breath hold, a new inhalation. Athletic exercises are performed at the stage of breath-holding. In oxycise different sequence without holding the breath: inhale, three consecutive additional breaths, exhale, three consecutive additional exhalations. The main advantage of breathing exercises to form a flat stomach – it can be done at any time in any place.

Effective sets of exercises and sports techniques

A flat stomach in 6 weeks promises American fitness trainer J. Michaels with his own training program. The set of exercises is performed at an intense pace, which promotes the expenditure of calories and the acceleration of fat metabolism. Many exercises for a flat stomach is done in the prone position, so you will need a mat for gymnastics. To enhance the effect, Coach Michaels suggests using dumbbells weighing 1-3 kg. Several options for training:

• Exercise 1. Stand up straight, legs shoulder-width apart, arms down along the body. Raise right leg bent at the knee and at the same time straight left arm. Alternate legs and arms, make movements, imitating a step, quickly.
• Exercise 2. Stand up straight, with your feet shoulder-width apart and your hands in the air. Squat from the starting position, simultaneously lowering, crossing arms below, touching the floor with fingers.
• Exercise 3: Starting position is the same as in exercise 2. Raise up straight legs by turns, bend at the waist, put your hands down and touch the feet with fingers.
• Exercise 4. Stand up straight, with your feet shoulder-width apart and your arms crossed above your head. Take a broad step forward, alternately with both feet, simultaneously doing a deep squat. Keep your body straight.
• Exercise 5. Lying on the back, bend your knees, raise your legs, stretch your torso and keep your arms parallel to the floor.
• Exercise 6. Lying on your side, bend your knees, bend your upper arm at the elbow, and put it behind your head. Raise the straightened upper leg parallel to the base of the floor. Bend the leg at the knee and at the same time touch the elbow of the upper arm with the knee. Change the position – lie on the other side.
• Exercise 7: lying on your back, stretch your arms up, legs straight. Raise straight opposite legs and arms, touching each other with them. In a more complicated variant, raise your torso and bend at the waist.
• Exercise 8. Stand upright, hands up. Swing forward, bending at the waist and touching the feet with fingers. Hold this position and walk forward with your hands until your whole body is parallel to the floor. Walk backwards with your hands. Rise up. Repeat steps one more time.
• Exercise 9. Get on all fours. Straighten your arms in the elbow. Pull up one leg bent at the knee to the chest.
• Exercise 10. Lie on your side, straighten the lower arm and keep the body on it at an angle to the floor. Extend the upper arm upward, bend the lower leg at the knee and pull it toward the belly until the body is bent at the waist.

Do the exercises of the complex 10 times each. Gymnastics makes the muscles located in the abdominal area work – the abs, straight, transverse, and oblique muscles. Visual results after training are noticeable in this area. Jillian Michaels advises to exercise every day for 30 minutes. This is a complex complex, which is not easy to master for beginners. Simple exercises for a flat stomach are not less effective than the advanced foreign programs. Gymnastics will help tighten the abdominal muscles:

• Exercise 1. Stand on all fours, leaning on your hands, with your back straight. As you inhale pull your stomach in and arch your back. Hold your breath for 10 seconds. As you exhale take the starting position.
• Exercise 2. Stand up straight, with your legs straight, heels together, arms along your body. Bend forward, touching the palms of your hands with your toes. Do not bend your legs.
• Exercise 3. Spread your arms apart while lying on your back.
• Exercise 4: Spinning a hoop around your waist for 20 minutes.

Repeat each exercise at least 10 times. Regularly increasing the number of approaches, increasing the pace of exercises, you will be able to make the abdomen flat and relief in a short time. Dietitians recommend to do exercises in the morning before the meal. What should women and men do, who catastrophically lack time to exercise? Especially for them, developed a set of exercises that can be done without leaving the office, sitting at your desk:

• Exercise 1. Sitting on a chair, straighten your back without touching the backrest. As you exhale raise your bent-at-the-knee leg to your chest, keep it in the raised position for a few seconds and then lower it. Change the leg.
• Exercise 2. Sit on a chair, straighten your back, comfortably lean on your hands. Raise your legs bent at the knees to your chest, slowly lower them, without touching the floor, and then raise them again.
• Exercise 3. Repeat exercise 2, turning your torso in different directions to work the oblique muscles.
• Exercise 4: Sitting on the chair, place your legs slightly wider than shoulder width. Place your arms apart parallel to the base of the floor. Use the fingers of your left hand, without bending it, to touch the foot of the right foot. Turn your torso while doing so. Return to the starting position. Touch the toes of the right straightened arm to the left foot. Continue, alternating between the working legs and hands.
• Exercise 5. Sitting on a sturdy chair with armrests, hold on to them firmly with your hands. Lift the body, completely separating your hips and legs from the chair. Hold the body weight for a few seconds, return to the starting position, repeat from the beginning.

Salon treatments can help you flatten your abdomen in a week. Seven sessions of pressotherapy, hardware and classic massage combined with other methods of impact on abdominal fat will quickly lead to the desired result. During a course of apparatus therapy, the waist circumference is reduced by 4-6 cm without taking into account the effect of physical activity and low-calorie diet.

Psychological help in the fight for a flat stomach

Many people who dream of a flat stomach and a trim figure, face obstacles on the way to the cherished desire. If it is difficult to stick to a diet and you have to force yourself to do exercises, it means that you lack motivation, willpower and confidence in your own abilities.

Physician-psychotherapist will help you set yourself up for victory. A professional nutritionist will individually select a menu and tell you how to make your stomach flat without harming your health and psychological discomfort.

Common mistakes in the fight against fat deposits on the waist

The diet is properly adjusted, physical activity on a daily basis allocated a sufficient amount of time, but fat deposits on the abdomen remain in place. Why does this happen? Perhaps it’s about common mistakes that many men and women make when trying to get rid of waist fat. What to look out for:

• A diet without the “right”, polyunsaturated fatty acids. These are found in olive and peanut butter, avocados, nuts, sea fish.
• Frequent consumption of beer. “Beer belly” is a stable expression that is associated with a certain type of figure. Recent scientific research has revealed that it is not the drink itself that affects the expansion of the waistline, but the various snacks that are served with it – salty nuts, chips, croutons. Beer provokes appetite, salty snacks – thirst. The result is a vicious circle, when you alternately want to drink and eat.

• Little mineral water in the daily menu. Purified tap water is no substitute for table mineral water due to the lack of trace elements in it, in particular magnesium, which reduces the level of insulin and blood sugar. It is enough to remember that fats are actively broken down only after lowering the concentration of glucose, to understand why fat deposits on the abdomen do not disappear.
• Uncontrolled starvation. Total refusal to eat forces the body to work under extreme conditions. To keep organs and systems functioning for longer, the brain tries to compensate for energy expenditure by consuming fat sparingly and very slowly. After a long period of fasting, digestion of food is better and metabolic processes are slower. Every extra gram of food turns into a reserve of fat for a “rainy” day.Nutritionists do not advise to take a break between meals of more than 12 hours. It is better to reduce the portion size and shorten the intervals between meals.

A small reserve of fat in the abdominal area is necessary. The layer protects internal organs from mechanical damage, plays the role of a strategic reserve of energy, which will help to easily survive hunger days. It is necessary to think about the consequences and take action if the waist circumference in women exceeds 80 cm, in men – 94 cm.