Many people who are concerned about their image consider on more than one occasion how to get a flat stomach, for which it will be necessary to lose fat and, at the same time, try to increase muscle definition. Achieving it is not easy, since there are no miraculous products to achieve it, but the only way to achieve the goal is to change habits and lifestyle to make it healthier.
In this sense, aspects such as willpower are key to being able to achieve that goal of achieving a flat stomach. A healthy and balanced diet is essential to be able to achieve this, but also to follow sports guidelines focused on this goal. Throughout this article we are going to give you a series of tips to make it easier for you to get a flat stomach.
healthy and balanced diet
For a diet to be healthy and balanced, you must make sure that it includes all the necessary nutrients, which in addition to being present, must be present in sufficient quantity. It is important to cover the nutritional needs, since the deficiency of these is what can cause problems, making it more difficult to achieve the desired objective.
For this reason, if you want to know how to get a flat stomach, you should worry about adding foods from different groups to your diet, such as vegetables, fish, meat, dairy products, fruits, cereals, oils.
Likewise, it is necessary that you cook the vegetables, since their raw consumption will make their ingestion not optimal. Also, within the vegetables remember to add cucumber, which is characterized by being diuretic and rich in antioxidants. It is also recommended to include fruits such as bananas, melons or watermelon in the diet, since they provide potassium and water; and eat fish at least twice a week. This must be included in the diet for its contribution of proteins and Omega-3
be careful with food
On the other hand, pay close attention to what you eat and avoid foods that contribute to the accumulation of abdominal fat. These are junk food, fried foods, carbonated soft drinks, batters, industrial pastries or salty snacks. Similarly, you should also try to control sugary foods and alcohol consumption. The reason is that it will be more difficult for you to achieve a flat stomach since all these calories go directly to the abdomen.
When it comes to drinks, it is advisable to consume green tea, as it helps burn abdominal fat. Of course, you will have to drink the recommended amount of water; and you can accompany it with lemon juice, mint tea…, ideal drinks to get the abdomen you are looking for. Also probiotics and prebiotics will help you show off a flatter stomach; so you can resort to yogurts, fruits, artichokes, vegetables and onions, among others, to have this contribution.
In any case, it is important that you know that it is necessary to have an adequate nutritional balance. Avoid excessive consumption of one of them and maintain a balanced diet.
Practice of physical exercise
If you are looking for how to get a flat stomach, you should do between 30 and 60 minutes of physical exercise every day, as this also helps improve your quality of life. It is very important to be constant in physical exercise in order to achieve the goals set. In this sense, it is also recommended that you do the following basic exercises to achieve a flat stomach:
Low and high intensity exercises
The combination of low and high intensity exercises are perfect for losing weight. It is possible to carry out cardiovascular exercise three days a week to be able to burn fat; and so alternate with several minutes of low-intensity cardiovascular exercise. These sessions could last around 30 minutes.
It is advisable to perform strength exercises 3 days a week. These types of exercises help increase muscle mass, and also keep the metabolism active after training. They are perfect for those people who are trying to burn fat in a prolonged way.
In addition to the above, it is advisable to focus, if your goal is a flat stomach, on firming the upper and lower abdominals, as well as the oblique’s, doing exercises designed for them. In addition, when exercising you can choose to include planks, knee raises, torso twists, sit-ups, jump squats, conventional squats or reverse sit-ups, among others.
All of them must be done slowly and deliberately.
Just doing 5 minutes a day of hypopressive abdominals helps a lot to achieve the desired flat stomach. It is a type of exercise especially indicated for women, since it helps them when it comes to strengthening the pelvic floor. These crunches pull the muscles inward to make them look firmer.
In addition, this type of exercise has the advantage that the results begin to be seen very soon; And they don’t require a lot of effort to do.