A flat and attractive abdomen is not only necessary for the aesthetics of the body, but also for a state of physiological comfort. In addition, the swollen and prominent abdomen is a sign of poor health, and an alarm signal that some measures are needed to remedy this problem.
The flat and attractive abdomen can be obtained through a healthy diet, a regular program of movement and a correct posture of the body, as well as by other methods that prevent the factors that lead to the oversizing of this body region. Also, some changes in the ordinary lifestyle also contribute to obtaining a supple abdomen.
Measures to tone the abdomen
Of course, an enlarged abdomen of fat deposits can not be brought to a toned form, except through a personalized weight loss regime, with a proper diet and a sports program recommended by specialists. Occasional protrusion of the abdomen in normal-weight persons, however, can be successfully prevented by several useful measures.
Prevention of constipation
Too few fibers and fluids in the diet and sedentary lifestyle favors the installation of constipation, the most common cause of bloating. Therefore, a toned and attractive abdomen cannot be maintained in this way, without the prevention of constipation.
To avoid this digestive disorder, consume enough fiber daily (specialists recommend a dose of 25 grams and men a 38 grams), taken from foods such as whole grains, fruits, vegetables, nuts and seeds.
Proper hydration of the body is also imperative for a flat abdomen (6-8 glasses of flat water a day), as well as regular movement. These two factors are essential for the prevention of constipation.
Healthy and active lifestyle
It may sound like a cliché, but the chaos in the lifestyle is often reflected in the appearance of people’s abdomen. Abdominal fat reduction involves a combination of a smart diet and effective exercise for this region of the body.
It is important to consume nutritious food in sufficient quantity. When you consume less than 1200 calories a day, reduce the amount of leptin hormone in the body, which contributes to fat burning, including those deposited on the abdomen. Also, the hours spent at the gym will not work unless you change your diet correctly.
Maintaining a correct body posture
Performing physical exercises that correct body posture is extremely useful in remedying the aesthetic aspect of a prominent abdomen. In fact, the body that is kept perfectly upright has more toned abdominal muscles and gives a visual effect of lowering the abdomen, compared to a body with a lean posture, with the shoulders brought in front.
Performing the correct physical exercises
The abdomen are the most popular and effective physical exercises for toning the abdominal muscles, but they do not help the complete elimination of the fat deposited in this area of the body. Therefore, they must be combined with cardio workouts (running on the band, cycling, jogging, etc.) so that the adipose tissue is melted from the whole body.
Proper management of stress
The researchers found in the specialized studies that stressed people tend to accumulate more fat in the abdomen, compared to those who manage to manage stress better. The reason invoked by specialists to explain this phenomenon is that stress greatly increases the level of cortisol in the body, also called the stress hormone.
Cortisol facilitates fat deposits in the abdomen, therefore lowering the level of this hormone is essential to prevent the accumulation of extra centimeters around the waist.
Smart breakfast choice
Breakfast, the most important meal of the day, mediates optimal digestion and prevents fattening, through increased appetite control. A breakfast consisting of a serving of oatmeal, consumed with berries, provides a rich fiber mix with powerful antioxidants, which helps to tone the body, maintain optimal digestion and prevent fattening.
Avoid foods that produce intestinal gas
If you have a predisposition to bloating, it is possible that the foods you normally consume produce an excessive amount of intestinal gas. In general, cruciferous vegetables (cabbage, broccoli, cauliflower, turnips, etc.) lead to enlargement of the abdomen due to gas accumulated in the intestines.
Detection of food allergies and intolerances
Food allergies and intolerance to some substances in food produce, most often, flatulence and bloating. If you suspect that a certain type of food may cause an allergic reaction (lactose, gluten, etc.), consult your doctor and find out the real cause of the swollen and unsightly abdomen.
Correction of the rate of food ingestion
The rapid pace of food ingestion and insufficient chewing of food are two reasons that cause the abdomen to swell in the case of many people who are in a hurry to finish the food on the plate when they are at the table. Specialists say that each meal should last at least 30 minutes, because the digestion process starts from the mouth, with chewing.
Studies show that people who eat slowly are those who are saturated with less food, although they are less prone to fattening.
Consumption of healthy fats
Healthy fats, such as omega-3 and omega-6 essential fatty acids, can substantially reduce waist fat, according to several studies. Replacing saturated fats from butter, cream, mayonnaise or custard, with monounsaturated fats from olive oil, salmon or oil, is a safe way to a more toned and appealing abdomen.
Supplementation of low protein intake
Weak proteins speed up the process of fat burning and induce a state of satiety necessary to prevent excess food. Whether you opt for fish, turkey or tofu cheese, make sure you include these nutrients in your diet to help you have a supple tummy.