How to get a flat stomach?
A flat stomach is frequently caused by a high-fat or salty diet, but it can also be caused by the intake of carbonated beverages. Belly bloating can also be caused by water retention or fermentation of meals prior to digestion. So, if you want to lose belly fat, arm yourself with the correct suggestions for both nutrition and exercise.
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How to lose belly fat ?
It’s not always simple to lose belly fat, whether you’re a guy or a woman. A large belly can be produced by a variety of factors.
Get a flat stomach : The causes of the big belly
If women mainly have a gynoid morphology, men, for their part, have rather an android silhouette. In the case of the fairer sex, the fatty mass is mainly located in the hips, legs, thighs and buttocks. It is only during the menopause, following the modification of the estrogen level, that this distribution of fat is transformed by passing from the thighs to the belly. Fortunately, it is possible to lose weight even at menopause . For these gentlemen, it is located in the stomach and is generally caused by testosterone.
In addition to pathological causes such as diabetes, hypothyroidism or megacolon, an unhealthy lifestyle can be responsible for the visible fat belly in men. Indeed, sedentary people, that is to say those who do not practice regular physical activity, can be victims of metabolic syndrome or belly syndrome which is partly the cause of the big belly.
An unbalanced diet can also cause a protruding belly. It is a mechanical phenomenon resulting from the expansion of the organs, their fall downwards and their displacement forwards.
Get a flat stomach : How to lose belly fat by changing your diet?
No need to follow a drastic diet to lose belly fat. In fact, restricting and eliminating a food or a category of food from your daily diet can have harmful consequences on your health. For example, if you no longer consume fat, your body will go into survival mode and draw on energy reserves to operate the various vital functions essential to life. In this case, it is not the fat that you want to eliminate that will disappear, but rather the water and the muscle mass. Other negative effects can also be perceived, in particular mental disorders generated by frustration or a resumption of the lost kilos.
To lose weight without constraints or frustration , it is advisable to adopt good eating habits. These consist of choosing your food wisely, consuming the right foods at the right time and taking your time by chewing slowly to help promote good digestion.
Get a flat stomach : How to lose belly fat fast?
To quickly get rid of a swollen belly, change your diet and the way you cook or eat. Choose draining drinks that help the body get rid of abdominal fat and evacuate it. Better yet, concoct slimming dishes and adopt a daily slimming menu .
When cooking your meals, replace margarine with olive oil. Limit, or even forget, dishes already prepared and offered in supermarkets since they may contain bad fats or be cooked with butter. It is good to know that the fat or the bulges accumulated around the waist are partly generated by a diet that is too sweet. As a result, you can already exclude fast and refined sugars from your diet. A bloated belly can also be the result of bloating or the fermentation of certain foods. To overcome it, give yourself at least twenty minutes to eat your meal and avoid talking when you chew. Then, to benefit from better digestion, cook vegetables before eating them to prevent them from fermenting in the stomach. Combining fiber from fruits or vegetables with other alkaline foods also irritates the stomach. Avoid it as much as possible.
To lose a few centimeters of waist circumference, promote the consumption of A flat stomach is often the result of a diet rich in fat or too salty, but also of the consumption of soft drinks. Water retention or fermentation of food before digestion can also be the cause of belly swelling. So, if you want to lose belly fat, arm yourself with the right tips, both in terms of diet and physical exercise.
Get a flat stomach : How to lose belly fat by changing your diet?
No need to follow a drastic diet to lose belly fat. In fact, restricting and eliminating a food or a category of food from your daily diet can have harmful consequences on your health. For example, if you no longer consume fat, your body will go into survival mode and draw on energy reserves to operate the various vital functions essential to life. In this case, it is not the fat that you want to eliminate that will disappear, but rather the water and the muscle mass. Other negative effects can also be perceived, in particular mental disorders Generated by the frustration or a renewal of the lost kilos.
To lose weight without constraints or frustration , it is advisable to adopt good eating habits. These consist of choosing the right food, eating the right foods at the right time and taking your time by chewing slowly to contribute to good digestion and contribute to the onset of satiety.
Get a flat stomach : How to have a flat belly ?
If you absolutely want to lose weight sustainably and effectively , follow the food rebalancing with Holistic Nutrition program offered by Nutri4Verve . More than a simple diet, this method is a real way of life to adopt on a daily basis.
Chrononutrition is a diet that consists of taking four meals a day, the composition of which is established according to the nutritional needs of the body. This method allows you to lose or maintain some weight while giving you the opportunity to enjoy what you eat. As part of this food rebalancing, you consume all foods in reasonable quantities.
For example, the breakfast menu includes fatty foods like cheese. They prevent small hollows. Another example, coffee sugar is replaced by lemon. The lunch menu consists of proteins, starches and vegetables.
Get a Flat Stomach: How to lose pounds and have a flat stomach woman?
In women, the belly fat may persist after childbirth. In addition to the good eating habits mentioned above, to lose belly fat and regain a wasp waist, patience is essential. Then, give yourself a few sessions of perineal rehabilitation and hypopressive abdominal exercises . The perineum is a muscle that supports the pelvic organs, including the bladder or rectum. It is particularly stressed during childbirth and can distend to cause the abdominal thrust.
To remedy a transit problem and balance the intestinal flora, you can resort to a cure of probiotics, the dosage of which varies from one product to another. However, it usually lasts between one and two months, and it is taken about three times a day.
Get a flat stomach : How to lose pounds and have a flat stomach man?
Good diets for men to lose belly fat start with reducing daily caloric intake. Green vegetables and foods that contain fiber are to be preferred, while foods that are too sweet or too salty and alcohol are to be reduced. This slimming program is associated with a few sports exercises to obtain an even more satisfactory result.
Get a flat stomach : What exercise to lose pounds or have a flat stomach?
Whether for women or men, the loss of pounds or the refining of the size must go through some physical exercises.
Woman: How to quickly lose pounds and have a flat stomach without a diet?
In addition to a balanced diet, the woman who wishes to have a flat stomach without dieting must indulge in progressive physical exercises every day. A daily 15-minute walk can help you lose weight. This duration is to be increased gradually, that is to say from 15 min to 30 min, from 30 min to 1 h and so on.
Man: How to quickly lose pounds and have a flat stomach without a diet?
To avoid the storage of fat in the belly, it is advisable to sleep properly. For this, you must have between 6 and 8 hours of sleep a day in order to be in good shape for the day. Relax, de-stress and release pressure at the end of the day. To help you, you can give yourself about fifteen minutes of walking in the open air or gentle exercises like yoga each day. Massages such as palpate-rolling or kneading can also be effective.
How to lose belly through sport?
Playing sports is effective in slimming the belly, even the rest of the body.
Do abs to refine the lower abdomen
In general, when we want to have a flat stomach, we think directly of the abs. However, by doing sets of sit-ups, you don’t lose fat. On the contrary, you strengthen the abdominal strap which traps fat and makes elimination even more difficult. What you need to do is indulge in exercises that use the transverse muscle supporting the viscera.
To work the transverse muscle, perform 5 sets of 30 sec to 1 min of lateral sheathing at a frequency of 2 to 3 times a week. Each series must be interspersed with 30 seconds of recovery.
Other exercises to tone your stomach
The vacuum exercise is one of the essentials to have a flat stomach. It is performed in a lying position, legs bent and arms along the body. The goal is to focus primarily on breathing. You inhale, pull in your belly, push in your navel, stay in apnea for about 20 seconds and release. The first week, perform 3 sets of 20 sec. Increase gradually.
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Get a Flat Stomach : Dietician Shivani Sikri - Best Indian Dietician
Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.
Dietician Shivani is best known as the co-founder of Nutri4Verve, her online clinic where she provides customised dietary and nutrition guidance to her clients. Sikri has been honoured with several accolades, including the Best Dietician in Delhi and the Sattva Iconic Wellness Award 2021. You can surely contact the best nutritionist for weight loss in India and across the globe.
After completing her Masters, Shivani Sikri further attained her POST GRADUATE DIPLOMA IN PUBLIC HEALTH AND NUTRITION (PGDPHN). Additionally, she also completed her POST GRADUATE DIPLOMA IN NUTRITION & CLINICAL DIETETICS.
To further enhance her knowledge and skill-set as a Nutritionist in the field, she had accomplished several Professional Certificates pertaining to – “Modern Lifestyle Diseases – Awareness and Prevention”, “Alcohol and its effects on health” and “HIV-AIDS – Awareness and Prevention”.
Additionally, Shivani has also completed specialised Extension Online Certificates from Texas A&M, USA in the subjects – Healthy eaters: Infant and Toddler Nutrition in Child Care – and Osteoporosis
Furthermore, She has also excelled in her Advance Course in “Nutrigenomics for Professionals in Nutrition” USA.
Also, Shivani Sikri is also a Certified Naturopath.
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