The shirts you are close, you are obliged to unbutton your pants after a meal? The stomach is one of the most sensitive areas of your body. Being a fat reserve, swells, accumulating fat. Follow our tips to get a flat stomach and a wasp waist, without making too many sacrifices.

Deflate
The stomach protects the digestive system and is affected by the slightest problem with digestion. Fermentation, fizzy drinks, swallowed air eating, constipation, but also stress or strong emotions: the belly becomes swollen. Here are some tips to overcome this annoying problem:

- Eat calmly. Eating hastily and in crowded places facilitates the ingestion of air and slows digestion. Chew each bite well;
- Eat in a balanced way. 25-30 grams of fiber a day (whole grains, fruits and vegetables, legumes) are essential for good intestinal transit. If excessive amounts, however, can irritate the intestines and promote the swelling;

- Focuses on vegetables. They are easy to digest, drain the body and facilitate bowel movement. Beware of starchy foods (pulses, potatoes), because they are not suitable for delicate stomachs and intestines;

- Eat protein. Meat, fish and eggs that allow you to make the full use of energy and protein without fermenting or increase the volume in the stomach;

- Like best cooked foods. Changing the structure of the food, cooking facilitates helps, digestion and assimilation;
- Moderately Salty. The excess salt promotes water retention in the stomach. Taste before salting and limits the consumption of industrial products;

- Not snacking. Every time you eat something, even in small quantities, the gastric juices are set in motion and the digestive system starts a new cycle. Yes to snack, but in a fixed timetable;

- Take care of your digestive system. If you have trouble digesting, take a course of probiotics (in pharmacy). If you suffer from constipation, instead, you take care of plums and figs every morning for a few days;

- Breathe. Deep breathing with the belly helps to eliminate toxins from the body. Lying on back, put your hand on your stomach, breathe in deeply to inflate the belly, the chest and then the diaphragm, and exhale in reverse.

Remove the bearings
When you eat too much and badly, fat tends to accumulate around the waist.

Here are some simple solution to find the perfect form :

- Make the move. To remove the fat around your waist, you need to draw on your reserves. The optimum solution is to practice regularly (3 times a week for at least 30 min) a sport of endurance (running, fast walking, swimming, cycling, and aerobics);

- Limit sugars. Sugars (sweets, candies, soft drinks) and carbohydrates refined promote peaking of insulin in the blood causing an accumulation of fat on the waist. Rather opt for carbohydrates unprocessed (cereals, rice, whole wheat pasta);

- Mimic the energy intake. When your calorie intake is higher than what you burn, weight gain is an inevitable consequence. Decreasing the calories ingested will increase your metabolism and will burn fat;

Tone
Often we have a sedentary lifestyle. In addition, we tend to take the wrong place. When seated, we relax and we tend to stay crooked. The consequences are abdominal relaxation, the tendency to put the pelvis forward and the decline of muscle tone. Here are our recommendations:

- You’re straight. The stomach is tied in the back (shoulder blades, clavicles, sternum) and pelvis. Try to stand up straight and you minimize the abs as often as possible;

- Practice a sport to hone waistlines, gymnastics, sports combat, dance, canoeing;

- Do your abs. If you do 10 minutes of exercise every day, always being careful to hold your stomach in, you’ll soon have a flat toned stomach.