How to have a flat belly?
You dream of a flat stomach and get rid of that belly fat ?
This ventral area contains the entire digestive system so as soon as it encounters a problem, it swells and quickly becomes painful.
What are the causes of an unsightly tummy ?
For women :
At the time of menopause - due to hormonal change
For men :
They store in the belly - especially after your forties
Here are the 6 tips to find a flat stomach naturally.
1. Bet on fiber : the insoluble
You should know that there are 2 types of fibers : soluble ones and insoluble ones.
The former (soluble fiber) regulate cholesterol and blood sugar levels in the blood.
The second (insoluble fiber) promote intestinal transit and protect against constipation. It is the latter which have a lasting satiety effect and which will promote your flat stomach.
Which foods to promote ?
Whole grain foods : wholemeal bread, wholemeal rice, ...
Cereals and wheat bran
Fruits and vegetables
Legumes : lentils, edamame, red beans, ...
2. Go for the right fats
It is important to bet on the good fats : abdominal fat is dangerous for health because it surrounds our vital organs. This excess fat can cause serious health problems : hypertension, high cholesterol level… But also cardiovascular diseases (infarction or myocardium).
So contrary to what you might think to lose your belly you have to continue to bet on fat : more exactly monounsaturated or Omega-9 fatty acids.
Which foods to promote ?
Nuts : cashew ...
3. Favor low glycemic index carbohydrates
An accumulation of fat in the belly is often associated with a resistance of the cells to the action of the insulin which then remains in the blood. This build-up causes excess fat around fatty tissue. By choosing foods that have little influence on insulin, we can therefore hope to lose stomach, and above all, prevent serious health problems.
What foods have a low GI ?
Chickpeas, peas, lentils, quinoa, ...
the fruits : rhubarb, strawberry ...
the vegetables : leeks, fennel, cucumbers ...
4. Get moving
Targeted exercises like the abdominals are not effective in losing belly fat. They will just build muscle and not make you lose weight.
Promote cardio exercises to burn fat. These exercises will make it possible to draw on the reserves and therefore to melt the fat.
What sports to practice ?
5. Deflate the stomach
Some people complain of feeling swollen belly. This is explained by water retention or heaviness in the stomach due to transit problems. .
To remedy water retention : avoid over-salting your dishes and drink a lot !
To alleviate transit problems :
Which foods to favor ?
And all other complete or semi-complete starchy foods
6. Promote draining drinks
There are herbal drinks with diuretic properties that will drain the body by acting on the liver, kidney, and lymphatic system.
Which drinks / plants to favor ?
They are recommended in the event of digestive problems but also to lose abdominal fat, if these drinks are - of course - accompanied by a healthy diet.
It is therefore possible to lose belly naturally but don't forget to combine these tips with a healthy and balanced diet on a daily basis.
Avoid foods that are too sweet, too salty and too fatty. If you tend to get hungry between breakfast and lunch or lunch and dinner, go for a snack around 11 a.m. and an afternoon tea at 4 p.m. This will keep you from snacking throughout the day.