Losing painlessly was yesterday. Who wants to have a flat stomach, should know certain nutritional rules. How it works with the slim belly in the long run
Step 1: for a flat stomach: Throw out your fridge and kitchen cupboard!
Before you start your project for a slender belly, you will first blow your fridge and kitchen cabinet properly. Sugar, frozen and frozen products (except raw TK vegetables), alcohol, white flour products such as biscuits or toast, greasy sausage and peeled rice must unfortunately not go with the start. Otherwise, it will not work with the flat stomach. “Especially in finished products such as sauces often hide sugar, fat, and additives, with which you only charge unnecessary calories and torpedo losing weight,” said nutrition expert Florentine Pick from Hamburg, When buying new products, pay attention to quality and freshness. Instead of cheap cooking oil treat yourself to a fine rapeseed or walnut oil. Meat should not end up on the plate every day, but if it does, then it should be chicken or turkey, preferably from organic sources.
Step 2: The right diet for a nice, flat stomach
Try to eat little carbohydrates (low carb). If carbohydrates stored in the body’s cells are not needed for sports, the body converts them into fat. Especially in the evening, you do not need additional energy in the form of carbohydrates. Because that starts. “Limit the amount of pasta, rice, bread, potatoes, and other carbohydrate and starchy foods to a maximum of one serving a day,” advises the nutrition expert. No carbohydrates in the evening at all: This gives your body the opportunity to lose fat during the night and not build it up. Before exercise, complex carbohydrates (whole grains) provide the necessary power for the workout. Only in this way does it work in the long term with weight loss.
Step 3: Decrease in the long term instead of crash diets
Extreme reduction diets are taboo, as well as any other kind of radical food restriction: Stay away from “eat the half”! Losing weight requires patience and perseverance. In combination with endurance and weight training, you will quickly see first successes and soon a flat stomach.
Step 4: Regular meals help with weight loss
The likelihood of eating more than allowed at 5 or more meals per day is high. So plan on having 3 regular meals a day. If necessary, bridge the hunger between the big meals with snacks such as fruit (2 servings a day), vegetables (3 servings a day) or a handful of nuts (unsalted). Also a good tip in terms of weight loss: “Cottage cheese is low in calories, rich in protein and saturates quickly in between,” recommends the expert. Also, pay attention to the energy density. Means: eat large portions with low calories, such as a large salad.
Step 5: Breakfast is mandatory if you want to have a slim stomach
Breakfast should be the most nutritious meal of the day because you need the energy. In the morning, the body can best utilize carbohydrates, so you can eat whole grain bread or cereal, which also saturates for a long time. It gets less in the evening. This means that lunch is the second largest meal and dinner is the smallest meal of the day (measured in calories). If you follow this rule, you will lose weight much more quickly and sustainably.
Step 6: Eat before/after exercise
Even during a weight loss program, there should be no deficiency supply during the sporting activities. “Eat a snack for 1 to 2 hours before and after training, such as a banana or a few nuts,” advises the nutritionist. These provide your body with magnesium and prevent cramping. Try to eat up to 60 minutes after exercise – to take advantage of the afterburning effect, because the metabolism consumes even more energy for up to 48 hours after a workout. After the workout, eat only protein, such as lean chicken with vegetables. No potatoes or rice. Do not forget: drink enough!
Step 7: Enjoy and reward yourself
Take time to eat and listen to your satiety. Before the lookup, consider whether you are really hungry or simply hungry. Drink a glass of water before eating. That satisfies and curbs the appetite. Food lovers, who can hardly do without their chocolate ration, may occasionally reward themselves for dessert with a piece of dark chocolate. Assuming it stays that way, otherwise, you will be able to boycott your weight loss plans very quickly and you can wait a long time for the flat, slender belly.
Step 8: Find your balance for a flat stomach (the last 10 days)
If you are training for a specific date on which your stomach should look perfect (shooting, holidays, etc.), you should completely abstain from carbohydrates for the last 10 days. In plain language: Pasta, potatoes, cereals, bread or rice are now completely deleted from the menu. Sounds tough and it is too. You will be rewarded, however, with a super-slim and slim belly, which can be seen.