How to get flat belly – Diet plan & tips

Peanut or Canola oil for the stir fries, Use flaxseed oil for salad but take care to not use in cooking, Use olive oil for the pan fry, Use soya bean, safflower and sunflower oils for the cooking purpose.

Nuts contains very extreme proteins and they are useful for the physical and mental health fitness. Consider Almonds, pecans, walnuts, pine nuts, hazelnuts, roasted peanuts, macadamia nuts, peanut butter, dry roasted cashew nuts. While coming to the seeds you can opt pumpkin seeds that are roasted and, sunflower seeds.

Concentrate on the smarter exercises rather than the exercise that hard enough. Simple and smart exercises will relieve you from the stress and this subsequently helps in the decrease of the weight and promotes flat belly.

Organic almond milk, Organic butter/ full fat yogurt and red grape wine are few products that gives you full vitamins and proteins without disturbing your calories count.

Eat wholemeal bread in the snacks time when you feel hungry in the evenings, it contains fibre and works good for the digestive system.

caffeine, processed foods, alcohol and refined sugar substances are composed with the fat contents and they rise up the fats in the body. So, these are not recommended for those who are urging for the flat belly.

Have your breakfast within an hour out from the bed, if you are hurry and don’t have the time to get the breakfast, then eat fruits and nuts.

while before going to your bed don’t take the big meals and prefer low diet. As it’s not a good notion for the digestive system and weight too.

Supplements of fish oil will dump the fat and promotes the needed fatty acids.

Drink at least eight glasses of water daily, if you can’t drink more than a glass at single time divide it and drink. Carry a water bottle always with you to escape from the hydration problem.

Use little amount of salt in your daily foods, soups, meat and in snacks. Prefer using spices and herbs first while you are cooking rather than giving top place to salt. It is recommended stay away from the packed or parceled and canned food items.

Tips to get a flat stomach

• Insulin level in the body must be kept even because lower blood sugar will help to keep the stomach flat.
• Food must be chewed properly in the mouth because digestion of the food starts in the mouth. Bloating is said to be best prevented by proper chewing of the food. Eating food quickly can also take in air into the stomach and lead to a bloated stomach.
• Avoid eating in between meals as plays an important role in making the tummy bigger.
• Exercise and walking as a daily routine is the best method to keep a flat tummy.
• Breathe from the stomach while pulling it up to the shoulders at times instead of breathing from the chest. This helps to throw out the toxins from the body.
• Drink 8-10 glasses of water during the day but avoid drinking water with the meals. Drink one hour after taking the meals.
• Lack of sleep or too much of sleep tends to gain weight around the stomach. Never sleep after a heavy meal as it instantly makes the stomach bloat. Less sleep leads to increase of appetite and affects the level of insulin which leads to weight gain. Too much sleep makes the body lethargic and heavy. Sleeping well is a good way to keep the tummy flat.
• Breakfast should be taken at least one hour after getting up from bed as it helps in making the insulin steady and bad cholesterol level low. But do not skip breakfast as it leads to overeating later during the day.
• Eat the evening meals two hours before sleeping to get rid of stomach fat.
• Mental stress leads to increase of appetite which in turn leads to accumulation of extra fat around the belly and waistline. One must try to overcome stress by going for a walk, listening to music and trying to do meditation if possible.

Food for a flat tummy

How to reduce bloating stomach

• Studies have revealed that the body needs a protein snack like cheese, almonds or protein bar in the afternoon between 3-4 pm which they have termed as a magic hour to eat.Eating at this time boosts metabolism and regulates the blood sugar of the body.
• Avoid sugar because it will keep the insulin level low and the glucagon level high which is a hormone that helps to maintain a flat tummy.
• Fibre intake must be increased to a certain level in the daily diet in order to regulate the bowels. Excess of fibre can also result in a bloated belly.
• Meat eggs and chicken gives energy without bloating the stomach. Mutton on the other hand is packed with calories and will help in weight gain.
• Increase the intake of green fruits and vegetables as they help to get rid of the toxins from the body. Reduce the consumption of potatoes, mangoes, and too many dry fruits. Instead concentrate on spinach, cabbage, blueberries, watermelon, cucumber and tomatoes.
• Junk foods named as pizza, pasta noodles, cakes and pastries are high in calories and processed carbohydrates which remain the main cause to put weight on the tummy. Give up all these foods and substitute them with peanuts, walnuts, canola oil,soybeans and almonds which help to flatten the stomach.
• Pastries cakes and biscuits made from refined flour must be replaced with brown rice, whole wheat bread, fruits and vegetables.
• Packaged fruit juices, aerated drinks and also alcoholic drinks are packed with calories. Minimise their intake as far as possible. Reduce the intake of coffee and tea and increase green tea in the daily routine.

Exercises to flatten and tone the stomach

Exercises to lose belly fat

• Aerobic exercises and other abdomen muscle exercise are best to tone the abdomen muscles. Walk up the stairs instead of using the lift.
• Squatting is the best exercise to flatten the tummy.
• Jogging, running and walking come under the cardiovascular exercises. They are also beneficial for flattening the tummy.