9 habits for a flat belly
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| a flat belly |
Each of us dreams about the flat belly. But here's how to make habits in your life that help make the tummy flat, not everyone knows.
1. Down with stress!
Stress is the first cause of fat accumulation on the stomach. Stress increases the level of cortisol, a hormone that contributes to the accumulation of fat on the stomach.
To relieve tension, the following exercise is perfect. We sit in a quiet and convenient place. We recruit more air into the lungs and exhale slowly. It will clear your head. Continuing to breathe deeply, we focus on uttering the word "one" on each exhalation. (If distracted, do not worry.) Focus on the word "one" again.) Do the exercise for 5-10 minutes once or twice a day.
2. Forget about alcohol
A glass of wine at dinner - and now you do not get into jeans. Alcohol increases the level of cortisol, laying fat on the stomach.
3. Stop smoking
"Smoking helps me to be slim," says most smokers. But the fact is that smokers have more fat on their stomachs than non-smokers.
4. Eat more fiber food
This has a positive effect on weight loss (the fibers fill the stomach and therefore do not feel hunger) and do not cause constipation, which can cause bloating. Daily enough to eat from 25 to 38 grams of fiber food in the form of cereals, fruits and vegetables or food additives.
5. Drink plenty of water
In the premenstrual period, drink a lot of water. This will help remove swelling, without harming the general condition of the body.
6. Do not forget the bones
Osteoporosis is a disease that affects the bones. Weak bones of the spine can not hold the weight of the body, and this in time can lead to stoop. Stooping, there is no room for the abdominal cavity and therefore the stomach begins to bulge.
If you are 50 or more, you need to take 1200 mg of calcium every day with food and food supplements. (If you are under 50, the daily calcium intake is 1000 mg)
7. Aerobics classes
No exercise will help to make the abdomen flat while the muscles are hidden by a layer of fat. The best way is aerobic exercise from 45 to 60 minutes, five times a week.
8. Retract the abdomen
Imagine that inside there is a "magnet that pulls the stomach to the spine". Maximize your stomach so that it does not cause unpleasant sensations, and soon it will become a habit - like breathing. Do this always, as soon as you remember and soon develop a habit.
9. We load the abdominal muscles
Do physical exercises whenever possible while standing. In this case, the abdominal muscles also work. This helps to keep the body in a certain mass and strengthen it. Watch yourself. Posture should always be correct, and abdominal muscles - tightened, but do not hold your breath.
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