Do you have a bloated and flabby tummy?

Are you using clothes to cover your muffin top?

Our stomachs are usually the first part to reveal itself of any weight gain.

And as most people know, getting rid of the infamous potbelly can be notoriously difficult.

On a happier note, there are ways you can do to flatten your stomach, and you can even achieve this in just a week.

You only need to follow some diet rules (like avoiding bread, which we will be touching more on next so keep watching), take enough rest, and incorporate some tummy exercises.

So, without further ado, let’s get on with these ways.


Diet rules
Follow these tried and tested rules so it'll be easier to lose pounds, keep your appetite under control, and get rid of bloating.

- Eat three meals a day.
Your main meal (either lunch or dinner) should include protein, a small portion of whole-grain carbs, and loads of veggies.

Then, another smaller meal of soup or a salad.

- Don’t skip meals.
Doing so can affect your blood sugar levels, which in turn, influences willpower.

Eat tummy-friendly snacks and have one mid-morning and another in the afternoon to keep your energy going.

- No to bread.
Bread has high levels of yeast and gluten that can result in a bloated tummy.

Switch bread for a big soup or salad.

- Reduce salt intake.
Salt encourages the body to retain more water, leading to bloating.

- Watch your portion sizes.
Use a smaller plate to avoid overeating.

Also, try to eat more slowly, so your appetite can be satisfied with less food.

- Avoiding sugary foods will stop energy dips and cravings.
Eat fruits as your snacks, instead, and a couple of pieces of dark chocolate.

Foods that flatten the stomach
These foods are great in improving your potbelly burning efforts:

Green tea
Green tea is packed with antioxidants, which are excellent for general well being and slimming the stomach.

Its mild diuretic properties can also reduce cravings for sugar and refined carbs.


Oats
These are rich in filling complex carbs and fiber that makes you eat less while also reducing bloating.

Monounsaturated fatty acids
Also called MUFAs, these healthy fats are great for heart health.

They can also help target abdominal fats, so add small portions of avocados, seeds, and nuts to your meals.


Natural yogurt
Rich in protein, natural yogurt is a great choice for a snack.

It also contains bloat-reducing bacteria called lactobacillus, which enhances the ability of your digestive system to absorb nutrients.


Belly exercises
Perform all these exercises every day for one week to get rid of your pot tummy, in addition to those diet rules and the rest of the tips:

Crunches (3 sets of 8 reps)
Sit-ups (2 sets of 8 reps, then, later on, 3 to 4 sets)
Criss-cross crunches (2 to 3 sets of 8 reps)
Reverse crunches (2 to 3 sets of 8 reps)

Get plenty of rest
It’s essential to take enough time to relax every day.

Cortisol, a hormone released when you’re stressed, causes your body to store fat centrally.

Plus, it slows down digestion, allowing food to hang around in your gut, and leading to bloating.

As such, it’s crucial to get a good night's sleep to promote healthy digestion and appetite control.

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ℹ️ Medical Disclaimer: https://pastebin.com/s0cHYHvf
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