Get flat abs with these easy tips

You don’t need a strict or rigorous diet; you just need to limit your portions. People who control their portions are more likely to lose weight easily. Portioning the snacks you will eat during the day is a great way to prevent you from overeating; you also need to know that eating at a slow pace can also prevent you from overeating.

Each time you breathe, you are unconsciously exercising your abdominal muscles. Learning how to breathe with different yoga techniques can help you shape up in a relaxed way.  If you have a sedentary job you are more likely to be a victim of belly fat.

This index was created to help people with diabetes control their blood sugar levels. There are many foods on the glycemic index diet: cabbage, carrots, cauliflower, celery, cucumbers, zucchini, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples, and berries are some of the foods that take longer to digest, so they help you feel full for longer.

If you control your sugar intake, the insulin level remains low and the glucagon level remains high. Glucagon is a hormone that kills belly fat, so a higher level of this hormone will help you get flat abs faster.

Digestion starts in the mouth, therefore, you need to take the time to chew your food so it can be digested properly. If you eat too fast it can cause bloating, so enjoy each one of your meals to improve digestion in a natural way.

Some experts say that having a snack between 3p.m. to 4 p.m. can boost your metabolism and balance blood sugar. Your insulin level stays low if you also keep your blood sugar low; this is something you want to achieve because insulin makes you store fat around the belly.

Instead of eating three regular meals each day, you can eat more than three meals in order to stimulate your metabolism. You need to remember that breakfast is the most important meal of the day, so just having coffee in the morning is the worst thing you can do.

We all know that alcohol in excess can be very harmful to your health, and if you want flat abs alcoholic beverages can be your worst enemy. Studies have shown that women who drank less were associated with a lower risk of obesity so, next time you go out partying make sure to control your drinking.

Pasta, biscuits or white bread are made with white or refined flour, which is very low in fiber and nutrients. The white or refined flour can also cause abdominal swelling, so try changing your diet, increasing foods rich in whole wheat flour.

Constipation is one of the most common causes of a swollen abdomen. If your diet is rich in fiber, vegetables, and you drink enough water, you won’t have any constipation problems, which is one of the most frequent gastrointestinal complaints in Western countries.

Something as simple as tucking your tummy, can help you get flat abs. Just practice pulling your belly button back toward your spine until it becomes comfortable. Remember to practice until it becomes a habit.

Many people tend to overeat due to stress, so finding other ways to help fight stress is the best thing you can do; a morning jog in the park could be part of your exercise routine. Making a to-do list can also be very helpful in order to organize yourself.

You need to get at least 7 hours of sleep in order to be productive during the day. Most people don’t know that we spend one-third of our lives sleeping, so we need to be aware of what lifestyle factors affect the quality of our sleep.

Our metabolisms slow down when we are sleeping, so if you eat dinner and go to bed an hour later, you are more likely to burn less calories. Just make sure to have dinner 2-3 hours before going to sleep in order to burn those calories.

Everyone knows that we need to exercise in order to get a flat belly; cardio is one of the best exercising options. According to shape.com, “It's true, you can burn calories doing just about anything that gets your heart pumping—jogging, biking, swimming, dancing, etc. But with this killer cardio routine, you'll torch more calories while also engaging your deepest core muscles”.

The intestinal flora is made up of millions of "good" bacteria that live in your digestive system; they are responsible for maintaining your health and boosting the immune system. Intestinal bacteria metabolize bile acids, sterols, and xenobiotics but, when we take antibiotics, we follow a poor diet or stress overwhelms us, the intestinal flora is altered and it may cause abdominal bloating, gas and indigestion. To avoid this, take a couple of yogurts a day.

Most people don’t know that there are starchy and non-starchy vegetables. If you want to get the flat abs, then you should eat non-starchy vegetables which are lower in carbs. Romaine lettuce, bell peppers, celery, and broccoli are some of the veggies you should eat.

One thing you should remember is that no matter how bad you want to get a flat belly, your priority should always be staying healthy. Don’t do very-low-calorie diets, because a drastic calorie restriction can increase the risk for metabolic syndrome and type 2 diabetes.