Are you looking with despair at the folds that multiply on your belly? Are you trying to lose weight, but nothing moves this part of your body? Or maybe you stubbornly do “crunches” and are surprised that the fat does not disappear? If you have a problem with the so-called donut, this text is for you. We explain how to shed it and enjoy a flat belly when the warmer days arrive.
Abdominal obesity is a problem for many women and men. The main culprit of fat deposition in this place is stress. In order to deal with this problem, not only a proper diet is enough, but also relaxation. The most important condition in slimming the belly is the absolute adherence to the rules, to the extent that they become a habit and become a permanent part of everyday life. Here are the five basic commandments of a flat stomach:
- Avoid wolf hunger attacks – eat 5 small meals a day. Regularity will be your greatest ally, so keep 3,5 or 4 hours between them.
- Forget starvation – this is one of the biggest enemies of a slender figure. By starving even for a few days, your metabolism slows down and it is difficult for it to return to its previous rate of burning. In this way, it is easy to get the yo-yo effect and reduce the efficiency of metabolism even for life (after long fasts, the metabolism may never return to its previous state, which means that after finishing the “diet”, your body grows fat faster even if you eat less). Moreover, initial weight loss when starving is due to dehydration, not fat burning.
- Limit your calorie intake – it is best if your daily caloric balance is between 1000 and 1200 kcal. Then you will get the best results.
- Don’t go back to your old habits, even if you gain a model figure – to prevent the yo-yo effect, gradually, every week, increase the caloric content of your menu by 100 kcal. Ultimately, this way you should “reach” to consume 2000-2300 kcal per day.
- Make it a habit – Diet tricks should become part of your everyday life. Thanks to this, you will enjoy a slim figure as long as possible!
What to eat to have a flat stomach?
First, limit three things:
- Fried dishes – they are high in calories and cause flatulence.
- Salt – it retains water in the body, which makes you look “swollen” (yes, your belly too!).
- Fast foody – one pizza every two weeks is not a sin, but frequent eating of hamburgers, casseroles, kebabs and fries is a quick way to belly fat. Dishes served in fast food are often dripping with fat or sauces and do not have much nutritional value.
Be sure to include in your diet:
- Flaxseed and oat flakes – you should add them to soups, granola, salads. They are a mine of fiber that prevents constipation and is very filling.
- Apples – at least one per day.
- Nuts – they are caloric, but eating them once or several times a day reduces stress.
- Lettuce and zucchini – they have very few calories and can be added to dinners and breakfasts.
- Lean dairy – i.e. cottage cheese, natural cheese, etc. Perfect for dinner, because they fill you up and speed up your metabolism. The protein present in them accelerates muscle building.
How to wean yourself from eating sweets?
For many people, the hardest part of the diet is getting rid of all the sweets in your life. Here are some healthy and low-calorie alternatives to help you trick your body into craving calorie snacks:
- Sweetener instead of sugar
- Dried apricots and plums,
- Watermelon,
- Dark chocolate (one cube is 22 kcal).