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Eating of fresh fruits like apple , watermelon etc .
Eating of fresh green vegtables .
Daily walk after eating food .
Eating of that amount of food which our stomach bears.
Use of more pure water .
If one can do it then its stomach is flat
1. Cut Calories, but Not Too Much
One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week (1).
That being said, restricting your calorie intake too much can be counterproductive.
Eating too few calories can cause a major decrease in your metabolic rate, or the number of calories you burn on a daily basis (2, 3, 4, 5).
In one study, a group of people who ate 1,100 calories per day slowed their metabolic rate more than twice as much as those who consumed about 1,500 calories per day for four consecutive days (5).
What's more, this decrease in metabolic rate may persist even after you start behaving like you normally do. That means you may have a lower metabolic rate than you had before you severely restricted your calorie intake (4, 6).
Therefore, it is important that you don't restrict your calorie intake too much or for too long.
2. Eat More Fiber, Especially Soluble Fiber
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract.
This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full (7, 8).
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food (9).
By eating soluble fiber, you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases (10).
One observational study showed that each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years (11).
Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries.
3.Do Some Cardio
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health.
Additionally, studies have shown that it is very effective at strengthening your midsection and reducing your waistline (22, 23, 24, 25).
Studies usually recommend doing 150–300 minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day (26, 27).
Examples of cardio include running, brisk walking, biking and rowing.
4. Avoid Liquid Calories
Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories.
It is also very easy to drink large quantities at a time, resulting in an abundance of empty calories.
The thing with liquid calories is that your brain doesn't register them like it registers solid calories. Therefore, you'll end up consuming these calories on top of everything else that you eat or drink (64, 65).
One study showed that each daily serving of a sugar-sweetened beverage increased the risk of obesity by a whopping 60% in children (66).
These drinks are also generally loaded with fructose, which has been linked directly to belly fat gain (67, 68, 69).
5.Drink Water
There are at least three ways in which water may help you achieve a flat stomach.
First, it may help with weight loss by temporarily increasing your metabolic rate.
In fact, drinking water may increase your total energy expenditure by up to 100 calories per day (72, 73).
Second, drinking water before meals can make you feel fuller, so you'll ultimately eat fewer calories (74, 75, 76).
Third, it may help relieve constipation and reduce belly bloating (77, 78, 79).
Try drinking a large glass of water before each meal. It may help you achieve your goal.
6.Avoid Swallowing Air and Gases
The biggest source of gas in the diet is carbonated beverages such as soda.
The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause stomach distention or bloating.
This can also happen when you chew gum, drink through a straw or talk while eating.
Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach.
Thanks for your question!
When you're trying to slim down your stomach, core exercises and ab workouts go a long way—but what you eat also plays a huge role. In addition to drinking enough water, eating fresh produce and healthy fats, and avoiding notorious belly-busters (think alcohol, soda, and sugar), certain foods are particularly good for shrinking your gut.
“If you want your abs to feel flatter, choose foods that will help decrease bloating in your stomach, such as water-packed fruits and veggies,” says Keri Gans, RD, a New York City-based nutrition consultant and author of The Small Change Diet.
Cucumbers
Thanks to the flavonoid antioxidant quercetin (which reduces swelling) and a high water content of 96%, cucumbers “can definitely help prevent bloating,” says Gans. This crunchy veggie is also extremely versatile: eat it in a chopped salad, sprinkle on top of yogurt, or munch on cucumber slices with homemade hummus.
Bananas
In addition to potassium, bananas are packed with resistant starch, a healthy carbohydrate that your body digests slowly, which keeps you full for longer. Resistant starch also encourages your liver to switch to fat-burning mode, giving your metabolism a boost.
Papaya
There are lots of reasons to love this brightly colored tropical fruit, which is a rich source of vitamins A, C, E, and folate. Papayas also contain an enzyme called papain, which helps your GI system break down difficult-to-digest foods, in turn preventing inflammation and belly bloat.
Ginger
If you’ve ever sipped on a glass of ginger ale while sick, you know the drink can do wonders to calm an upset stomach. Turns out the root is also good for keeping your belly slim. Thanks to compounds that help move food through your GI tract, “it has been used for centuries as a natural remedy to treat bloating,” explains Gans. Ginger may also help with weight management: In a 2012 study from Columbia University, researchers found that participants who drank a hot ginger beverage felt fuller after meals.
Avocado
Go ahead, put avocado on your toast, pasta, brownies, pudding, or even banana bread—your belly will thank you. The superfruit (yes, it technically is a fruit) contains 2 grams of filling fiber and 4 grams of heart-healthy monounsaturated fat, which may help keep the pounds off. In one recent study, researchers found that people who regularly ate avocados had smaller waistlines than those who didn’t.
Fresh fruits
Yes I know that fruits contain carbohydrates, and bad carbohydrates do not they? Unfortunately this is not true - the carbohydrates found in fresh fruit are very useful for you for two reasons:
First - Fresh fruits contain natural sugar that helps to save energy and improve mood and does not cause problems such as sugar factory.
second - Fresh fruits rich in fiber and an intimate friend of everyone who wants to diet or dieting It helps to improve the performance of the digestive system and give me a sense of fullness and fullness for longer periods.
2. Fresh vegetables
Like fresh fruit. Yes, fresh vegetables help to remove the rumen completely and eliminate fat in the abdomen. For the same reasons, it contains more fiber than fresh fruit and inhibits the desire to eat high-fat and salt foods that may cause you to eat shibachi and popcorn.
3. Low-fat dairy products
Women need calcium and vitamin D, but whole-fat dairy products help increase belly fat. Luckily, there are other options available in low fat or low-fat yoghurt and cheese, as well as low-fat milk that helps rid the rumen.
4. Fat-free protein
Grilled chicken, grilled fish, beans and legumes are delicious and help remove the rumen completely because they are rich sources of fat-free protein. Fat-free protein helps build and build muscle to replace fat during exercise.
5- Vegetarian meals
For one day, replace the meat-based meals with other vegetarian meals and note the difference in their ability to get rid of the rumen ... This does not convince you, but it is enough to show the importance of fruits, vegetables, nuts and seeds in rumen.
6. Whole grains
Over and over again we go back to praise in fiber ... Whole grains are an excellent source of healthy carbohydrates and have a tasteful and less tasty alternative to white bread and pastas.
7. Drink water
Soft drinks, sugary juices and caffeine-rich energy drinks do not help to lose weight and can not be included in a healthy diet to remove rashes. Diet soda also helps to gain weight and is best to drink water. The benefits of water are many, they are free of calories and delicious taste and keep the body moisturizing and make you feel comfortable and happy and must drink daily between8- glasses of water.
How great are those foods that help get rid of the rumen and in all areas of the body and you only combine a healthy diet and balanced exercise for minutes five times a week then you are able to lose weight and get rid of body fat to appear more agile by .
