Method 1: Have a flat stomach.
1, with water as the main drink. To be healthy, you must drink more water. If you want a flat belly, drinking water is more important. Drinking water helps to keep the balance of body fluids, prevent water retention (one of the main causes of abdominal distension), and make people feel full, so that you will unconsciously eat less. Water can also help the body break down fat, transfer nutrients to muscles and promote metabolism. Add lemon, orange juice or cucumber slices to water to improve the taste. You can also add herbs and flowers, such as mint leaves or lemon verbena.
2. Drink green tea. Green tea has many functions, and its antioxidant catechins can reduce abdominal fat. Drinking a little green tea before exercise can achieve better fat burning effect.
3. Mix a glass of smoothie (also called smoothie). Smoothies are not only delicious, but also bring a flat belly. Watermelon smoothies contain an amino acid called arginine. A study in the Journal of Nutrition shows that arginine can reduce fat and gain muscle. Pineapple smoothies contain bromelain, which can help the human body decompose protein, promote digestion and reduce abdominal distension. Watermelon smoothie: cut two cups of watermelon into pieces and put them into a blender, add a quarter cup of skim milk, and blend for 15 second until the texture is smooth, then add two cups of ice cubes and blend again until the mixture reaches your favorite consistency. This recipe makes enough smoothies for two people.
Pineapple smoothie: put a cup of skim milk and 30 grams of fresh pineapple pieces into a blender and stir for about one minute. Pour into a glass, then add a tablespoon of cold-pressed organic linseed oil. This formula can be drunk by one person.
4. Intake of ginger. Ginger can calm the human digestive tract and help reduce abdominal distension. Add some ground fresh Jiang Mo to green tea, or make tea with ginger slices.
5. Drink mint tea. Many restaurants will provide mints to guests after dinner to help digestion. You can make a cup of mint tea or put some mint leaves in green tea and boiled water.
6. Stay away from alcohol. Wine is the enemy of a flat stomach. Alcohol can make the body store more fat, consume less fat, and prevent the body from secreting hormones that help burn fat.
7. Stay away from carbonated drinks and fermented drinks. These drinks contain a lot of gas, which will cause the digestive system to produce a lot of gas, thus causing bloating.
8. Don't eat sorbose. Sorbose is an artificial sweetener. Some so-called low-sugar carbonated drinks generally contain sorbose. Although the calorie of sorbose is not large, sorbose is not easily digested by human body. Besides carbonated drinks, some yogurts, low-calorie foods, chewing gum and hard candy all contain sorbose.
Method 2: practice a flat abdomen.
1, do aerobic exercise. There is nothing like aerobic exercise to help burn belly fat. Studies have shown that aerobic exercise can effectively burn the fat stored in the abdomen and deep viscera. Healthy adults should do at least 150 minutes of moderate-intensity aerobic exercise every week, such as walking or swimming; Or do 75 minutes of strenuous aerobic exercise, such as running. You can do it several times a day for at least 10 minutes each time. If you want to lose weight, you must increase the intensity of exercise and extend the duration.
You can't just lose body fat, so there's no need to worry about just doing abdominal exercises. But you must pay close attention to your diet and try to follow a balanced exercise plan to maintain a uniform posture.
2. Do sit-ups. Although I'm not sure whether sit-ups can flatten the lower abdomen, this exercise can really exercise the muscles of the abdomen and side abdomen. Abdomen in. Lie flat on the mat, bend your knees and step on the mat with your heels to keep your body stable. Lift the upper body slightly so that the lower back is still pressed on the mat. Bend your elbows with your hands on your head, and then lift your upper body upward to ensure that your lower back is always attached to the mat.
The pelvis is tilted to abdomen. Lie face up on a fixed fitness ball with your head and back pressure on the ball, put your feet together on the ground, and hold a dumbbell of 5 to 10 pounds in each hand and put it on your chest. Tighten your abdominal muscles, lean up until your shoulders leave the fitness ball, and then lift the dumbbell. Do 12 to 15 times continuously, and then rest for 30 seconds before continuing.
Do sit-ups on all fours. Hold the dumbbell of 10 to 12 pounds with both hands, lie down, put your arms back and straighten your legs. Lift your arms up and lift your legs while your shoulders are off the ground until your legs are at a vertical angle to the ground. Then return to the starting position, but the legs can't land. Repeat 15 times continuously, and rest for 30 seconds before continuing.
3. Exercise the core parts. The core parts include abdominal muscles, back muscles, pelvis, hip muscles and muscles above 15. If you want to have a flat abdomen, you must exercise all these muscles. Side panel bracket. Lie on your left, with your elbows directly below your shoulders and one leg above the other. Place your right hand on your left shoulder or right hip. Tighten the abdominal muscles and lift the legs off the ground until the center of gravity falls on the forearm and feet, and the body is diagonal. Hold this position for 30 to 45 seconds, and then repeat the same action on the other side. If you can't hold on for 30 to 45 seconds, at least try your best, and you will hold on for a long time.
Push-ups Do push-ups on the ground with the distance between your hands slightly wider than your shoulders. Keep your feet still, then support your body with your hands as quickly as possible, and then return to your original position. Repeat 10 to 12 times. If you want more challenges, you can try to lift one foot while propping up your body.
Climb the rope. Sit down and straighten your legs in a V-shape. Straighten your toes, tighten your core muscles, bend your spine into a C-curve, then lift your arms and move them like climbing a rope.
Method 3: Create the illusion of flat abdomen.
1, improve body posture. Standing upright will make you look thinner. When standing, the pelvis is relaxed, the chest is raised, and the shoulders are naturally downward. The head and spine are in a straight line. Imagine a rope pulling the top of your head up and your neck up.
2. Choose clothes for the abdomen. Choosing the right fabric and style can create the illusion that the abdomen is very flat. Choose fabrics that don't fit closely, such as textile cotton, satin, man-made fiber blended fabrics, lightweight wool blended fabrics, etc. Avoid close-fitting spandex (Lycra) or light knitted fabrics, which will highlight your figure.
Distract your attention. Use clothes design to divert others' eyes from the abdomen, such as fancy neckline design and wrinkle pattern. Chest-wrapped tops and skirts are good choices, as long as the fabric is not close to the body.
Add a belt. Tie a wide dark black belt to tighten the waist, and separate your legs from your chest to form a waistline. .
Cover it with a pattern. Both geometric patterns and floral patterns can cover the abdomen. You can try more and find the mode that suits you best.
Decorate with colors. Black is the thinnest color, but it is not the only choice. Purple, navy blue, grape red, deep purple, coal ash and dark green can all be thin. And it's best to choose a monochrome skirt.
Step 3 wear a corset. There are many kinds of corsets. Choose the one that suits your abdomen best, such as high waist shorts. Make sure that the pressure of the corset doesn't make you feel uncomfortable or painful.
Method 4: Eat a flat stomach.
1, eat less and eat more. The interval between meals is shorter and the weight is smaller. In this way, you can maintain a relatively fast metabolism and won't feel hungry or lead to overeating.
2. Reduce the intake of high-fiber foods. Cauliflower, beans, bean sprouts and other foods are prone to gas production, leading to bloating. Avoid these foods for a week, and then put them into your diet one by one. Take an enzyme preparation called Beano, which can help the body break down the complex carbohydrates contained in beans and cruciferous vegetables, thus promoting digestion and preventing bloating.
3. Adjust the way you eat fruits and vegetables. Although eating raw vegetables and fruits is very beneficial to health, it can also lead to bloating, so eat less every time and eat more times a day.
4, check whether lactose intolerance. If dairy products make you bloat, diarrhea and fart, it means that your body may not be good at digesting lactose (a sugar in dairy products). If so, take lactose with low lactose content, such as yogurt. Or eat only a small amount of dairy products at a time and eat them with other foods. You can also buy lactose-free food, or eat lactase to help digestion and help the digestive system break down lactose. Pay attention to the hidden dairy products in the ingredient list. Sausages, cooked meat, energy bars, French fries and salad dressing usually contain dairy products.
5. Choose foods rich in potassium. Foods rich in potassium include avocado, banana, papaya, mango, cantaloupe and nonfat yogurt without artificial sweeteners. Potassium is a natural diuretic, which can help the body reduce excess water and prevent edema.
Tips Eat slowly to help digestion.
Exercise more. Don't take the elevator if you can take the stairs. Start with these little details!
Don't sleep for two hours after a meal, so that your body has a chance to digest food.
Running is not about distance, but about time.
Remember to eat breakfast. Eating breakfast can actually speed up metabolism.
Only persistence can have an effect.
Make wise choices: Choose healthy and whole foods (whole grains or whole grains).
Vegetables are basically beneficial. If you want lettuce, the darker the better. The starch content of beans and corn is higher.
Nuts are better than fried potato chips. Although they all contain fat, the fat in nuts is healthy fat.
Eating fruit is better than drinking juice. Fruit juice is generally high in sugar content, while fresh fruit can promote metabolism.
Milk should be skim or low-fat milk.
Eating a banana at night helps to defecate.
No diet pills or belts can really help you lose weight. Developing healthy living habits is the fundamental way to lose weight.
You can keep your enthusiasm by measuring your weight regularly.
According to the body mass index, if your weight is within the normal range, don't be too hard on yourself.
Warn not to starve.
Don't exercise too much or overwork.
Sources and quotations ew.go.com/health/w _ dietandfitness/25-ways-flat-bottom-summer/story? id= 16422687
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