15 tips to have a flat abdomen

Creating good eating habits and practicing regular physical activity are important measures that help to reduce weight and improve the quality of life. Losing weight in a healthy way has many benefits, as it increases energy and disposition, improves self-esteem, controls appetite and strengthens the immune system.

The ideal way to lose weight healthily and have a flat abdomen is to consult a nutritionist, so that a complete nutritional assessment can be carried out with a diet plan adapted to the individual’s needs. It is also important to help with a personal trainer to guide an exercise routine according to the goal you want to achieve. These strategies allow weight loss to be progressive and maintained over time.

See why the rebound effect occurs.

Find out 15 tips for having a flat abdomen, slimming and getting in shape:

1. Eat raw and fiber-rich foods

Foods rich in fiber help to improve bowel function and digestion, preventing stress. In addition, they increase the feeling of satiety, which favors weight loss. It also helps to maintain healthy bacterial flora, reducing the risk of suffering from irritable bowel syndrome, Crohn’s disease or ulcerative colitis.

Some examples of foods with high fiber content in their composition are: oatmeal, wholemeal bread, raw zanahoria, manzana, linaza, lechuga, lentils, cucumber, chia seeds, mushrooms, pears, fresas, raspberries, cranberries, among others.

See what foods are rich in fiber.

2. Avoid sugary drinks

Sugary drinks such as soft drinks, including “light or diet” and pasteurized juices, should be avoided, as they contribute to the accumulation of fat at the abdominal level, as well as other health problems such as dental caries, obesity or diabetes, for example. .

See what consequences you have for healthy refreshments.

3. Avoid fried foods

Fried foods should be avoided because they provide many calories in the soil, but they also increase the intake of saturated fats and trans fats, favoring the increase in LDL cholesterol, increasing the risk of suffering heart diseases, cancer, diabetes and obesity, due to its accumulation in the organism.

The ideal is to prepare the food a la plancha, steamed or cooked, using natural foods such as herbs and pepper to add flavor to the food.

4. Avoid processed foods

You should avoid consuming dressings or salsas like ketchup, mayonnaise, among others. You should also avoid processed frozen foods or other processed products, as these foods contain more salt and promote fluid retention. In addition, processed foods contain many preservatives in their composition, which can be harmful to health.

5. Start the meals with an ensalad plate

Start the meals with a plate of salad or soup, it serves to increase the feeling of satiety and control the appetite. Eating a pear or a manzana, at least 20 minutes before breakfast or dinner, is also a good trick to increase satiety and decrease appetite, as they contain fruits rich in fiber that will allow you to reduce the amount of food that ingieren during the main meals.

6. Practice physical activity

Carry out some type of physical activity or sport on a regular basis, in addition to helping to reduce weight and reduce abdominal circumference, it will also improve blood circulation, be well-being and self-confidence. Asimismo, also contributes to the prevention of cardiovascular and chronic diseases such as diabetes, for example.

Learn 3 exercises to do at home and lower the panza and a routine for walking and slimming.

7. Accelerate the metabolism

Consuming red pepper, green and ginger, help to speed up the metabolism, as these foods are thermogenic and help the body to lose calories, even if the person is without physical activity.

8. Eat 6 times a day

The ideal is to eat 6 times a day and chew food well. When eating in space, the brain has enough time to realize that there is food in the stomach and so, prevent the person from eating more than they need. Simism, increases the time of contact with the taste buds, increasing the feeling of satiety.

9. Drink enough water

Drinking a lot of water helps to eliminate the toxins accumulated in the body and hydrate the intestine, regulating the function of the same. It is recommended to drink between 2 to 2.5 L of water a day, preferably between meals. See all the benefits of water for health.

Those people who are not used to drinking water, could taste it by adding a round of lemon or cucumber, for example, this would allow to increase their consumption with ease.

See how to prepare flavored water.

10. Avoid the consumption of sweets

Preference should be given to the intake of citrus fruits that are rich in fiber, as they have a slightly sweet taste and help to reduce the desire to eat other types of foods that contain sugar in their composition; It is very important to avoid the consumption of desserts, pastries, pies or chocolates, for example.

11. Reduce fat consumption

All sources of added fat should be avoided, such as: margarine, sausages, sausages, poultry meat or meat fat. Instead of eating, you should eat foods with beneficial fats for the body, such as avocado, olive oil or linaza oil, nuts or fish, for example.

12. Reduce carbohydrate consumption

You should not eat more than one source of carbohydrate in each meal, if you are looking to slim and lower the abdominal circumference. That’s right, if the plate has a papa, it’s not necessary to eat rice, bread or pasta in the same food, instead of eating, you should accompany the plate with an ensalada or cooked vegetables.

13. Read the packaging labels

If you want to slim down, it is very important before buying food, read carefully the labels of the food packages in the supermarket, to avoid buying foods with too many calories or with a high content in sugars or saturated fats.

On the other hand, you should be aware that the information that appears on the label refers to the packaging inside the soil for a portion of food.

14. Eat slowly and chew food well

Eating slowly, in a calm environment and chewing the food well, allows the signs of satiety to fill the brain, indicating that the stomach is full. Acquiring this habit, avoids ingesting food in excess, favoring the loss of weight.

Know what are the consequences of eating fast.

15. Follow the advice at the foot of the letter

These advices must be followed daily to get the body used to the changes. It is necessary to weigh every 10 days in order to generate anxiety, always taking place at the same time and in the same balance.

On the other hand, it is important to measure the waist with a measuring tape, passing it at the level of the shoulder and writing down the values, in order to observe better the evolution of weight loss, until reaching the proposed goal.

See how to reduce abdominal fat and finish with panza in the following video: