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 miracle 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 achieving that goal of achieving a flat stomach. A healthy and balanced diet is essential 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 do so in sufficient quantity. It is important to cover the nutritional needs, since the deficiency of these is what can cause problems, making it more complicated to achieve the desired objective.
For this reason, if you want to know how to get a flat stomach, you should worry about adding to your diet foods from different groups, such as vegetables, fish, meat, dairy products, fruits, cereals, oils …
Also, it is necessary that you cook the vegetables, since their raw consumption will make the ingestion of them not optimal. In addition, within the vegetables remember to add cucumber, which is characterized by being diuretic and rich in antioxidants. It is also recommended to include in the diet fruits such as banana, melon or watermelon, as they provide potassium and water; and eat fish at least twice a week. This should be included in the diet for its contribution of protein and Omega-3
Beware of 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 savory snacks. Similarly, you should also try to control sugary foods and alcohol consumption. The reason is that it will be more complicated for you to achieve a flat stomach since all these calories go directly to the abdomen.
With regard to drinks, it is advisable to consume green tea, as it contributes to burning 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 look flatter; 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 food 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 perform between 30 and 60 minutes of physical exercise each 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 flat stomach:
Low and high intensity exercises
The combination of low and high intensity exercises are perfect for weight loss. It is possible to carry out cardiovascular exercise three days a week to burn fat; and thus, alternate with several minutes of cardiovascular exercise of a low intensity. These sessions could last around 30 minutes.
Strength exercises are advisable to perform 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 who try to burn fat for a long time.
In addition to the above, it is advisable to focus, in the event that your goal is a flat stomach, on reaffirming the upper and lower abdominals, as well as the obliques, doing exercises designed for them. In addition, when exercising you can choose to include planks, knee lift, torso turns, abdominals, jumping squats, conventional squats or reverse abdominals, among others.
All of them should be done slowly and slowly.
Just doing 5 minutes a day of hypopressive abdominals helps a lot to get the desired flat stomach. It is a type of exercise especially suitable for women, as it helps them when it comes to strengthening the pelvic floor. These crunches push 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 do not require a great effort to perform them.