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12 tips for getting a flat stomach

A flat stomach looks aesthetically pleasing in open clothes, attracts envious glances and can tell a lot about the health of the hostess. However, not everyone can achieve this effect. Do not despair. You can start fighting for a flat and toned stomach right now if you follow the tips on nutrition and daily routine.

1. Calculate calories.
First, you need to calculate the daily calorie allowance. For people with a sedentary lifestyle , the formula is suitable: weight (kg) x 24 = calorie consumption rate (RQ). The menu will consist of 20% fat, 40% protein and 40% carbohydrates.

For people with an active lifestyle, the formula remains the same, but with one mark: NQC x activity coefficient.

1,2 – overweight people;
1,4 – sports at least 3 times a week;
1.5 – people with daily physical activity;
1.6 – for office workers and those who rarely train.
2. Keep a diary.
The easiest way to track calories eaten is in a food diary. It can be conducted in writing or download a special application.

3. Observe the water balance
Water is a natural regulator of the metabolic rate. Sometimes thirst is perceived as hunger, which leads to overeating. To reduce the consumption of extra calories by 15%, it is enough to drink 2 glasses of water between meals.

4. Give up harmful products.
Exclude foods with a high sugar content and food additives from the list. The description includes carbonated drinks, chips, crackers, cookies and sweets.

5. Increase fiber intake
Foods rich in fiber prolong the feeling of fullness, because dietary fibers absorb a large amount of liquid. These products include: broccoli, buckwheat, banana, avocado, oatmeal, tomatoes, pears, beans.

6. Introduce protein foods into your daily diet.
Protein is a building material and a source of energy. In addition, protein food lingers in the body for a long time and retains a sense of satiety.

The daily norm for an adult is 0.8 g of protein per 1 kg of weight.

7. Choose healthy fats.
Monounsaturated fatty acids produce fat burning. Among them are such products as: olive oil, almonds, peanuts, hazelnuts, cashews, avocado.

8. Ensure a full sleep
Lack of sleep or lack of sleep leads to an increase in stress levels. Therefore, the body strives to overcome it by all available means. One of them is the consumption of unhealthy food in large quantities. The choice falls on chocolate, chips, soda and other products that cause a positive reaction in the brain. 6-8 hours a day is enough for healthy sleep.

9. Reduce stress levels
It is not always possible to avoid a stressful state, and sometimes it is impossible. Stress provokes emotional overeating, which has a bad effect on the figure. Meditation, yoga classes, breathing practices, physical exercises, aromatherapy can reduce the effects of a stressful state.

10. Practice massage
Massage can be performed independently. You will need a greasy cream, oil or gel. Before the procedure, apply the cream and only then proceed to action. It is necessary to pull and release the skin of the abdomen with light pinching movements from the bottom up. You can finish the session by stroking. It takes self-massage 10-15 minutes.

11. Practice every day.
Daily physical activity can tighten the skin and make a flat stomach. Any type of activity is suitable: morning exercise, full-fledged workout, swimming pool, bicycle, long-distance hiking, dancing.

12. Reward yourself.
The most pleasant way to fight for a flat stomach. The reward can be any: a trip to the cinema, a fasting day, outdoor recreation, new clothes.