A most common problem of women is their belly, how to maintain it flat. Exercise and a balanced diet is the perfect way to eliminate those unwanted fats, but how about if you have a busy schedule? It is very hard to hit some work out at the gym or even home work out.
There are ways that you can still shed your fat belly even if exercise is not your thing.
1. Avoid too many sweets
Eating too many sweets is the fastest way to store unwanted fats, such as cake, chocolats, and pastries. Also sweetened ready-made juices, although they claimed that it was extracted from real fruit juice, contain a lot of sugar, flavoring, and food coloring, take more calories than the fruit juice. Try to make your juices or smoothies at home.
You can eat cakes, chocolates and any form of pastries but not always, limit your intake with sweets.
As for me, I seldomly eat sweets. I don't deprive myself of eating them but I just limit consuming them.
2. Take Vitamin C
Vitamin C is in demand especially now that we have to strengthen our immune system to fight against Covid19. It also helps to keep oxidative stress. Fruits such as orange, lemon, lime, bell pepper, broccoli, kale, grapefruit, and kiwi. Some minerals are also rich in Vitamin C like calcium, magnesium, potassium, and zinc. Vitamin C helps regulate blood pressure and indigestion. Consuming at least one fruit or veggies that contain vitamin C every day is a must.
As for me, I like adding a lot of bell pepper in my cooking and I will eat it, I also love to eat broccoli 🥦 that is why if I cannot eat oranges at least I consumed vitamin C by eating veggies.
3. Water Intake
We always hear that we should drink water at least eight glasses a day. This is to hydrate and detoxify our body, aside from that it also helps you shed some pounds. A good quantity of fluids will also help you to keep away from bloating. Drink water before your meal.
This is my ultimate secret in maintaining my flat belly, I drink at least a big cup of coffee then one glass of water after, 2 hours before I take heavy meals. During the morning, I am not a morning person so I woke up a little bit late, I will drink my coffee (3n1, not the instant but milk, black coffee, and sugar). Asian people eat rice during meals, but I only take coffee and bread. Drinking water or any fluid in an empty stomach is good for the metabolism cycle, it will easily absorb the liquid and aid bloating. After two hours of taking coffee and water, I went straight to the comfort room 💩, then after that, I will load my tummy with heavy meals.
If you aim to have a flat belly avoid taking alcoholic drinks as well. Alcohol can mess up our system and can cause dehydration. The more water you take the more waste products and harmful toxins on your body will be flush out. You will also lose more weight over time.
4. Always Cleanse Your System
This is what I am saying, you need to cleanse your system to avoid bloating and constipation. If you are experiencing it, you need to address it properly. Your body must follow a routine of using the bathroom every day.
Drinking a glass of warm water or coffee or milk during the morning as soon as you wake up will build pressure down there instantly, if you make it a habit your body signals will remember it every morning.
You need to bowel every day to release product waste and toxins, if you cant do it every day storing fats will have a higher chance as your body keeps absorbing the excess nutrients in all of your consumed food. Our body only has a certain amount of nutrients to take but if it keeps absorbing what is still there, it will directly be converted as “stored energy ” which is fats.
4. Eat More Protein
High-quality protein helps reduce abdominal fats and reduce cravings. But always include vegetables on your diet because too much eating of meat or any protein source food will lead you to gout.
Before I only consumed the meat and seldomly eat veggies, which lead me to have gouts at an early age. Now that I already know about it, I am now eating meat and veggies in balance.
5. Avoid taking too much Starchy Foods
Food that rich in starch such as white bread, white rice, pasta, noodles, corn, flour, potatoes, etc are all high starch content. Starch will be broken down into sugar and when there is too much sugar accumulation, it will be stored in the body as fat.
Well, I love to eat white rice and white bread, but I am not consuming them too much, know your limits on your intake. If you are heavyweight and want to lose some fats, avoid eating junk foods such as fries, burgers, and any instant foods, try consuming brown bread and brown rice. You don't have to avoid eating carbs but at least have some limits on consuming it.
6. Go On Walking
Walking is also a form of exercise, it will help you lose some belly fat. It can enhance your metabolism and burn some fats, walking at least 30 minutes will do. If you can afford to work going work, or every morning with your dog then it's a good idea.
When I was working, I used to walk going to work. I will off early to passenger vehicles, so I can have time to walk and sweat myself. Now that I am a stay-at-home mom, if the weather is good I will walk my daughter every morning or afternoon depending on the time availability.
7. Make Your Posture Right
Having a good posture is the first step of maintaining a flat belly. If you sit down slouching accentuates your stomach and keeps doing it, you will notice that a little paunch will appear. Standing straight will make those abs look flatter. Sit properly on your chair and don't slouch, make sure your fit touches the floor and you back straight on your chair, you can put a pillow behind your back to add comfort while you sit straight.
Well, I have a good posture because every time I walked, I look like a ramp model lol. It's not that I am doing it on purpose but that's how I walk. Some people will turn their heads when they see me because I am always chin up, stomach in, and walk like I am on a runway 😂🤦♀️
8. Have a complete rest and avoid stress
When you are stressed your body will produce stress hormones and steroids. These can affect your digestive system and will turn to bloat and constipation. Also, a stressed body and mind can induce the production of cortisol, which adds a fatty layer at the waistline as it is attempting to protect your vital organs.
Give yourself a break, sleep at least 7-8 hours a day, and do things that will make you relax. But make sure not to oversleep as it also lead to a bulging tummy, if our body does not have any activity for long hours it will also make us feel tired and weak. Move your ass!
That is why I don't take so much pressure on myself as it leads to stress if I can't handle the pressure properly, so as much as possible I avoid being stressed, always happy lang.
9. Eat Right
Most people do when they are on diet is that they deprived themselves by eating right. To eat right make sure you include in your diet the fruits and vegetables that are rich in fibers and have high water content, the water will aid bloating and fibers will induce proper digestion. Avoid eating instant and process foods that contain a lot of preservatives, as it will only harm our health.
A proper diet is not skipping meals, you must eat complete meals. If you eat small meals, make it frequent. Don't starve yourself, the more you starve the more you eat and that will break your limits intake.
Also, chew your food properly, and eat slowly if you eat faster the more you will consume a lot because it feels like you didn't eat yet. If you don't chew food properly your digestive organs will work more on that, it will lead to gas, bloating, and indigestion.
I eat slowly, so I will not eat a lot. That's the secret, don't be in a hurry eating like you are in a marathon and I don't starve myself, I eat whatever and whenever I want but I don't eat a lot, just enough to fill my stomach.
10. Have a Serve Of Dairy Foods Every Day
Dairy products such as milk, yogurt, buttermilk, and cheese can boost our immune system, it improves oud digestion and makes our bones stronger. These foods also make you feel full, our brain will signal that we don't have to eat anymore.
Sometimes, I only drink a glass of fresh milk in the morning and it will make me feel full, and I don't need to eat anymore. Then, after a while, I will visit the bathroom to release product waste.
11. Avoid Chewing Gum
Chewing gum can cause swallowing puff-producing air. It can cause bloating. To keep your breath fresh, just suck on mint than chewing gum.
I am not a fan of bubble gums, it fills like I am filling my stomach with air making it bloated, just like a balloon when it is blown.
12. Take some Supplements
As we age, our body needs more supplements to sustain our health. Take some supplements that will help you boost your immune system and gives you a glow. The healthier the organs, especially the digestive system the proper it functions and when it functions well, it will likely digest and absorb nutrients properly.
I was once fat too when I got pregnant and after I give birth to my daughter, it is normal that a pregnant woman eats a lot because she is not just feeding herself but feeding for two, herself and the baby. After giving birth, she still needs to eat a lot to have a good amount of milk supply if she will breastfeed the baby. In my case, after taking a leave for three months in my work, I breastfeed the infant but when I get back to work she stopped breastfeeding me, she doesn't like it anymore lol. So when she was 9 months old, I started to do homework out to burn those fats I gathered. I home work out for two months straight, then right after I get back to my original size which has 24-25 waistline, I stopped working out, I got lazy na, to maintain my size I do the things I list above and it works until now, it's been 3 years. I work out seldomly, whenever I get enough rest and sleep. Currently 32'24-25'35.
I have written some about it when I was a newbie. Just pardon my writings before 😂
How to lose weight after giving birth
Closing Thoughts
Getting rid of a fat belly without exercise is tough, but never impossible, yet it will take a long time to achieve it. If you want to achieve a flat belly quickly just do homework out at least for two months and stopped when it's burned already, then do the things I mentioned above for maintenance.
I hope you learn something from my secrets. Cheers to good health!
Is there any exercise that would make me fat . cause first I want to be fat then workout by my self and then making six pack!!!