You can do small changes that can slim your midsection. Get a flat stomach without diet or exercise.
Some easy fixes can reduce bloating and set you up for healthier habits both now and in the long term, without resorting to crazy or dangerous dieting techniques.
Try these easy, science-backed changes for a flatter belly:
- Go to bed earlier
Missing out on a full night’s rest slows down your body’s metabolism, so if you want to speed your calorie burn, plan on getting at least seven hours of resting.
- Don’t skip meals
Eat every three to four hours, and that should include making time for breakfast. Research shows that people who miss a morning meal experience a surge in a hunger-related hormone later in the day. Regular snacks will keep you feeling full and your body burning cals at a steady rate.
- Perfect your posture
«When your posture is good, you’re automatically engaging and toning your stomach muscles,» trainer Kim Lyons says. If you need to remind yourself to stand tall, a few strategically placed sticky notes should do the trick.
- Drink more water
Drinking water helps you to increase your metabolic rate.
Drinking water before meals can make you feel fuller, so you’ll ultimately eat fewer calories.
It helps to reduce constipation so you will feel better.
- Eat more High-water food
This kind of foods like fruits and vegetables will fill you up faster. Start your meal with soup, salad, or her favorite pick and you can see the result in few days.
- Make some coffee
Caffeinated coffee is a natural (mild) diuretic, which helps you to eliminate excess water in the body. Coffee’s stimulating effects also keep things moving in your gut. The regular bowel movements help with a flatter belly.
- Eat nuts
Eating nuts produce a lower waist circumference. Nuts are rich in monounsaturated fats. Make sure you select to the unsalted versions to avoid sodium, and keep in mind one serving is about a small handful.
- Have a seat
Going to the bathroom 3 times a day is healthy because you avoid constipation and reduce the bloat in your belly.
- Add milk to your breakfast
Pour low-fat milk on your morning cereal and you may have a belly-busting win. Diets high in calcium-containing foods have been related with healthier body weight. Plus, the minerals found in dairy products — calcium, potassium, and magnesium — can help to counterbalance bloat-inducing sodium.
- Eat more slowly
Chew each bite at least 10 times before swallowing. Plus, when you eat fast, you’re more prone to swallowing air, which can ratchet up your risk of feeling a little puffy.
- Choose more probiotics
«Probiotics are ‘good’ bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach,» explains nutritionist Jonny Bowden, Ph.D., author of The Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Bowden suggests eating a daily serving of a probiotic-rich food like yogurt, kimchi, miso, sauerkraut, or buttermilk.
- Don’t forget about prebiotics
They’re the non-living compounds that promote the growth of this beneficial bacteria. Veggies, fruit, nuts, beans, seeds, and 100% whole grains will give your body’s probiotics the fuel they need to survive and thrive.
- Give up gum
Because chewing forces you to swallow more puff-producing air, explain researchers at the American College of Gastroenterology. If you need to freshen your breath, you’re better off sucking on a mint or a candy.
- Take a break
When you’re really tired, your body increases its production of steroids and stress hormones, which negatively affect your digestive system, causing major constipation. And as if that weren’t enough, stress also increases the production of cortisol, a hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs. To minimize tension just take 20 minutes a day to relax.
- just walk
Even if you can’t go to the gym, try to squeeze in a 30-minute walk daily. The simple boost in metabolism will help you burn waistline fat more efficiently. And if you want to work out, skip those gadgets that promise «miraculous abs in minutes.» A study from Kansas State University found most devices designed to target abs (think infomercials) don’t live up to their promises. You’ll see better results with traditional exercise.
- try yoga
Joga has plenty of belly-flattening benefits. Just try it and you can see many benefits not only to get flat belly also reduce the pain, improve your breath, strengthens the immune system, etc.
If you prefer to exercise in home try these 10 at-home exercises to finally lose belly fat once and for all! No leaving your house, no special equipment needed, and no excuses!
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