Nutritionists alarm that every second of us has problems with the digestive system, which manifests itself in the fact that we feel full, sluggish, and after eating anything – in the waist suddenly there are more centimeters. Would you like your belly to be flat? Read our article to find out how to achieve it.
How to get a flat stomach?
Cut your daily caloric demand by 300 kcal
To do this, calculate your CPM and then subtract from the obtained value 300 kcal. The end result is the exact number of kilocalories you will take each day and which you cannot exceed.
Use a lot of fiber
This is an invaluable ingredient for a flat tummy! It has only advantages: it speeds up the movement of food in the intestines, so it facilitates digestion and does not cause constipation. It also stabilizes blood sugar levels, and this helps to burn belly fat. The biggest source of fiber is vegetables. Eat them mainly steamed (raw can cause flatulence). Reach for wholemeal flour bread and pasta.
Limit “bad” sugars
They are responsible for the greatest accumulation of fat around the waist. Simple sugars are: white sugar, all kinds of sweets, white bread, wheat noodles, fruit (do not exclude them completely from your diet), sweet drinks. Replace the listed products with whole grains, which contain a lot of fiber to accelerate metabolism. You can afford simple carbohydrates in the form of fruit after training.
Breakfast is essential
Breakfast is the most important meal of the day. People who give up, get fat much easier, suffer from constipation and bloating. This is because the morning backlog of food makes up for later, reaching for larger meals. A flat tummy will provide you with: probiotic yogurt (prevents flatulence), cereal flakes, e.g. oatmeal, whole grain bread. Eat sandwiches with vegetables. Add fruit to yogurts! If you decide on muesli, add 2 chopped dried apricots or plums to cornflakes or whole grains covered with skim milk.
Eat a lot of vegetables
Both cooked and raw. You can use frozen food. Avoid legumes (beans, chickpeas, broad beans) that have a bloating effect.
Eat light night dishes
Eat dinner 3 hours before bedtime. About half an hour before meals, drink half a glass of linseed infusion. Thanks to this, dinner will not be put down in the stomach in the form of fat, and in the morning you will feel light. For a light dinner, we recommend, for example, a salad without mayonnaise, stewed vegetables, 2 sandwiches with lean meats or baked rice with fruit.
Drink a lot of water!
First of all, water fills your stomach, so you are less likely to get hungry. Secondly, it helps to get rid of toxins that remain behind and prevents constipation. You can add lemon or fruit particles to it. The minimum is 2-3 liters per day.
Avoid processed foods
Eliminate ready meals, junk food, salty snacks (chips, sticks), frankfurters, pies, canned food, sauces, greasy baked goods (French croissants, garlic baguettes, etc.).