Not like who have a flat and toned stomach, to put that bikini so cute that you have without any complex and show the abdomen being proud. Although I am true believer than a great attitude and confidence in yourself (feel pretty) are keys to make you look beautiful, a flat abdomen would not come not bad or Yes?. Well, I'm sure that more than one wants to have a flat belly or keep it, but abdominal fat is a little complicated and doesn't like fat in other parts of our body, do a simple exercise in that specific area, it won't download weight and becomes a majestic abdomen, it requires more than that!

There is a pill, exercise or magical method that makes you lose that fat in a matter of days, but this does not mean that if you put effort, and you are consistent you can not lose weight and that fat and start to see results in a couple of weeks. You have to remember that it is not impossible, having flat belly is completely attainable, but requires work and improve your lifestyle. I personally think that one of the best ways to continue being motivated is to begin to see results, this will make you happy and you will want to continue to see even more results which will make you want to continue with your goal and objective of flat belly.

 

Flat belly

Flat abdomen, 3 key steps to achieve this.

As mentioned above, there is a magic potion to dawn with flat stomach in a matter of days, but if there are ways to achieve this. Look at it as a formula, if you combine these 3 steps or key tip this will cause you to reduce your belly fat and you get a flat belly.

The 3 steps are equally important for a flat abdomen, so take note!.

Step 1. Burn fat with Cardio exercises

Doing cardio is a very important part to get a flat abdomen. This it is not only possible to reduce stomach doing an exercise in this specific area, this will tone it but not to reduce it. Then in conjunction with exercise to tone the abdomen, you should perform cardio exercises or aerobics.

It is recommended to make at least 60 minutes of exercise a day to stay healthy, so this is what we recommend to do cardio. Remember that cardiovascular exercises are those that help you more to lose weight. There are many exercises of cardio you can perform.

Among them is running, walking, elliptical bike, treadmill, rowing machine, the climber and stationary bicycle. I recommend very much see our article "How to burn more fat with cardio exercises" for that descrubras you need to do to get the maximum out of each of these exercises and thus burn more fat.

Other recommendation that I want to give, either that you already run or who want to start running, it is an application called Map my Walk, this application I started using recently and love it!. What I like is that it makes exactly the route that I do for walking, running, biking, jogging, etc. and tells you based on your weight and height, how many calories burn and also the kilometres you travel, which will encourage you to continue walking or running and improve your time and distance. You can also see other routes that people are making about your city, and thus alternate with days so you don't get bored. The app looks something like this:

 

map my walk

 

Cardio exercises can be fun, explore your surroundings, salt to walk or run even you can get to dance!, but don't forget to do it if you want to really reduce your abdomen, is a fundamental part to achieve this.

 


 

Step 2. Exercises to tone the abdomen

 

While you are losing weight with cardio exercises, now if!, is time to go to toning the abdomen to achieve the look that you are looking for. Remember that if you only do exercises to tone up, but you don't do cardio, then the muscle you have now you situation but do not reduce your belly, bone the size will be the same and that is not what we seek, we seek to reduce and tone, then the combination of both is required.

The abdominals are the Basic for this part of the body exercise, although there are many others that you can do, it you have to dominate since they also have many variations.

This video shows you the most common errors and how to do them right.

 

 

There are many other exercises that you can do, this image even if it is in English, shows very well what are the best and how to perform I. The first part is to work your abdominal squares, the second to sculpt, and third to reduce fat.

 

exercises for the abdomen

 

 

We also recommend this abdominal routine if you want to vary a little, this routine is very good! and you can find more here.

 

 

 

Step 3. Improve your eating habits

Food is very important since if you don't feed well and still eating fats and food scrap continuously, your effort will not serve much. I not only believe that you are eating healthy, if not also of eating hours right.

It is important to go into detail in this part since if you put much attention you can achieve very good results, not only to reduce your belly if you but also to be healthy and happy.

Tips: Feeding to reduce abdominal fat

#1 reduces the amount of sugar (farewell to fizzy sodas!) and refined carbohydrates.

Refined carbohydrates are those that consume very quickly doing so increase the level of sugar, are also called empty calories. Some of them that you should avoid or reduce are:

  • Sweeteners, sugar, syrups that are not natural, products containing sugar refined as packaged foods, beverages such as sweetened fruit juice, beer, wine, soft drinks and sweet tea.

  • Fruits and vegetables canned or frozen as they refined sugar.

  • Beads: When buying beads search that say "whole wheat" or "whole grain", thus you will ensure that they do not contain refined sugar.

  • Others are a little more obvious such as candy, gelatin, pretzels, potato chips and candy bars...

#2 choose high fiber and protein meals

Foods rich in fiber and protein will help you speed up the metabolism, to not to make so many cravings to eat, to be healthier, and much more. There are many foods that can help you to burn fat, even some who are very good to eat after your workout, these are some of the main fibres, vitamins and proteins and which is highly recommended as part of your everyday life.

 

7 foods that help burn fat

La manzana 



La manzana es un excelente complemento si estás intentando perder grasa abdominal, esto debido a que tiene ricos nutrientes como Vitamina C, flavonoides y beta-caroteno. Las manzanas tienen también mucha fibra que te ayudará a sentirte llena. 

Es importante que tomes en cuenta que para que funcione y ayude a quemar  grasa, debemos comer de 2 a 3 manzanas al día. 

Tip: Tomar una manzana en el desayuno es muy recomendado por doctores y nutricionistas. Una buena combinación es complementarlo con una taza de avena. También puedes preparar un jugo de manzana para la segunda parte del día. Trata de no comerla no menos de 3 horas antes de dormir ya que si no el azúcar de la manzana será absorbida y no de una buena manera en tu cuerpo.

Melones y sandías


Estas frutas muy ricas en agua son geniales ya que nos brindan agua pero también potasio. EL potasio permite regular los niveles de sodio y esto evita tener hinchazón abdominal.

Cerezas



Las cerezas no son solo buenas para quemar grasas, si no también para el sistema digestivo, el corazón y disminuir el colesterol. ¿Pero en qué nos ayudan con la quema de grasa o pérdida de peso? Las cerezas ayudan a regular el metabolismo reduciendo la sensación de hambre, es por eso que en varios países de Europa, como Grecia, comen cerezas después de comer, para hacer la digestión. 

Tip: Aprovecha cuando estén en temporada para comprarlas frescas en un mercado. Los jugos de las tiendas no son recomendables ya que son solo jugos con azúcar y yahabrán perdido sus nutrientes y virtudes

Salmón



El salmón es uno de los mejores ya que que es una fuente de Omega 3 y da mucha proteína, que activa el metabolismo evita que la grasa se acumule en el abdomen. 

Tip: Si puedes conseguirlo, puedes comer unas 2 veces a la semana.

Tomates 


Los tomates no pueden hacer falta en tu dieta, ya que reducen la acumulación de lípidos en la sangre y por ende  actúan como buenos depurantes para que la grasa no se acumule. 

centralización pilates

Bananos


Los bananos o plátanos deberían ser parte de tu dieta diaria ya que están llenos de potasio, calcio, magnesio y vitaminas. Consumir un banano al día te hará más saludable, pero 1 es suficiente.

Tip: Un banano tiene entre 75 y 130 calorías, por lo que lo recomendable es comer uno al día y es perfecto cuando tienes un poquito de hambre y sientes ganas de picar algo, ya que si lo comes,  te quitará las ansias y te dará muchas vitaminas. 

centralización pilates
centralización pilates

Almendras



Las almendras muy parecido al banano, son un excelente acompañante para cuando te de hambre o ganas de picar algo. Estudios han demostrado que las personas que incluyen almendras y semillas en su dieta, reducen más peso que las que no y quizás es porque las almendras te hacen sentir satisfecho. Esto es debido a que contiene zinc, hierro, calcio, magnesio y potasio y sus calorías son de grasas buenas por lo que disminuye el colesterol. 

Tip: Para una pequeña merienda o matar hambre, puedes como de 15 a 20 almendras. Te recomendamos también mantener una bolsita con almendras en tu bolso y así  no entrarás en la tentación de comer otras cosas que no son saludables. 

centralización pilates

 

#3 No eat neither more nor less than the account

Reduce abdominal fat does not mean having to stop to eat or eat less, quite the opposite!. If the day you eat at least 3 meals (in regular quantities, don't abuse!) and besides this of 2 snacks between meals, then is perfect, since snacks make you spend not hungry during the day and when the lunch or dinner don't you feel that you are not satisfied, if not are you going to eat a moderate amount.

Skipping meals does nothing good to your body, mainly skipping breakfast is your first meal after sleep, and you need to start the day with force. Eat several times a day is indeed the best way to lose weight and lose weight.

According to the natursan.net site;

Although it is often thought that the best is to do 3 meals a day, the reality is that they are 5. Distributed energy needs in these foods, we find that breakfast is 25%, 25%, 15% snack food and 25% dinner:

 

5 foods that should be made are:

 

5 meals per day

 

#4 Ten into account the calories you eat

 

Does not sound anything fun to be counted the calorie of each food that you eat and you should not obsess you with this, but if it would help you much to know what these eating exactly. According to expert nutritionism Michelle Davenport, Ph.d., active women should consume between 1200 and 1400 calories daily. This is the perfect point to ensure that we are eating enough and to not eat less and mess up our metabolism.

But ojo! If you like a lot and do much exercise, you should consume more than this amount, even if you are dieting, since your body needs to recover energy and if you won't feel exhausted all the time and this is not good.

There are several resources that you can use to calculate the calories. An application that I like is My Fitness Pal, which is an application on your phone where you can keep track of what you eat, keep a food diary and discover how many calories have products you eat. If you actually use it, will help you to control what you eat, since based on your height, weight and amount of exercise you do every day will tell you how many calories you should consume per day, then you add products you eat and will tell you if you spent, or rather it you missed a meal.

It is a good way to open your eyes and find out how your power is, at first it costs to maintain the constancy but soon you can get. And best of all is that it's free!

my fitness pal

 


 

And most importantly!

He is not only to have a flat stomach that steal looks, it's have a much healthier lifestyle, and of course you feel prouder than ever of your body and your own skin. If you follow these steps you will be able to greatly reduce your abdomen, but if you follow this lifestyle, you'll be happier!

Looking at it as a challenge, challenge yourself to reduce your abdomen following these steps, cardio, abdominal exercises and eating better. The results will be if alone and want to continue to do so.

flat abdomen

 

What are you waiting for start?

 

About The Author

Profile photo of Carolina
Travelista

Petite, viajera y soñadora, una tica por el mundo con pasión por los viajes, las culturas, la fotografía, la felicidad ¡y por supuesto la playa y los lindos bikinis! El pura vida corre por mi sangre, y te contagiaré para que también corra por la tuya.

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One Response

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