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Get in good physical shape is important not only for emotional satisfaction, but also to human health. The adipopexia in the abdomen and waist leads to a violation of hormonal metabolism, compresses the internal organs and prevents normal functioning. We're offering you to take up ten good habits to help you to get a flat belly and maintain your general tonus.
 



1. Relax

Strangely enough, but experts call stress the first reason for the adipopexia on the belly. Stress raises cortisol levels, a hormone stimulating adipopexia on the belly. To relieve tension, you can use the following exercise. Sit down (sitting) in a quiet comfortable place. Take a deep breath and then slowly exhale. It would be a nice way to clear the head . Continue taking deep breaths, focus on saying the word "one" on each exhalation. If you got distracted - focus on the word "one" again. Repeat the exercise for 5-10 minutes 1-2 times a day.
 

2. Choose healthy breakfast 

As for breakfast, there are two main types of people. Some, in pursuit of a beautiful figure, refuse to eat in the morning, others, for the same reason, have a very hearty breakfast. Who is right? No one. Since breakfast should not be hearty, but healthy. The basic part of such breakfast should include plant food or glycogen complex carbohydrates (the animal analogue of starch) . So, it can be buckwheat or oatmeal with milk or water, wheat bran porridge. Natural muesli with yogurt without additives is also healthy. Ideally, add protein to the base - eggs, meat, avocados, tofu, dairy products. Fats should also be in the morning meal. Preferably vegetable fats or ghee. Don't forget fruits or vegetables. A salad, fruits or fresh fruits are good.
 



3. Eat salad at least once a day 

One serving of vegetable or fruit salad will provide the body with a daily fiber dose. It is known that it not only helps to accelerate metabolism, but also adjusts the work of the intestine. Due to fiber, the body loose wastes and toxins, and will not produce excessive amounts of gases, which, in turn, lead to abdominal distention.
Cabbage, carrots, cucumbers, red peppers, tomatoes, sweet potatoes, avocados, sunflower seeds, and even marinated tofu are all great for salad. And two fruits a day or 200 g of berries are simply irreplaceable in the daily ration. They are a great alternative to sugar and they also add fiber to the ration. 


4. Add probiotics

Probiotics are helpful in the fight against abdominal distention, in addition, they help maintain normal weight. So, a flat belly is not far off. Probiotics and prebiotics are contained in natural yogurt and other fermented milk product. If for some reason you have to refuse "fermented milk product", take probiotics. It's better to seek a doctor's prescription. 
 



5. Drink more water

8 glasses of light clean water a day do wonders for both the skin and the body. Due to water, abdominal distention will disappear and the digestive organs will improve, which will bring you closer to your cherished dream - a flat belly. Especially a lot of water should be drunk in the premenstrual period. 


6. Drink water with lemon on an empty stomach

Water with lemon on an empty stomach, especially warm, acts in a complex way. It helps to cleanse the body of wastes and toxins, accelerates metabolism and fortify the immune system. In addition, drinking warm water with lemon 30 minutes before breakfast helps relax the bowels, resulting in clearer skin.
 



7. Get more sleep

Experts have long been proven that the quality and quantity of sleep is directly related to overweight. So, the test subjects who slept just one hour less than the 7-hour norm consumed 500 calories more per day. For a year, this equals 3-4 kg of excess fat. As part of the experiment, scientists offered the test subjects a buffet, where useful and harmful products were present. People with lack of sleep chose fast food and sweets. So, get more sleep and your belly will be flat.


8. Don't forget about the bones

It is now a question of osteoporosis - a disease affecting the bones. So, the weak bones of the spine are not able to support the weight of the body that gradually leads to slouching. A bender has no place for the abdomen, so the abdomen begins to stick out. Therefore, if you are 50 or older, you need to take 1200 mg of calcium daily from food and nutrient additives. If you are under 50, you need to take 1000 mg of calcium daily. Of course, to prescribe the dosage and receive a recommendation of the drug, you must consult a doctor. 
 



9. Pull in abdomen

You can set a special signal - every time when your phone rings, pull in your abdominal muscles. Try to keep muscles in tense for at least a couple of minutes. After that, massage your belly. The more you perform the exercise, the faster and more significant the result will be.


10. Do a fasting day for the body

Try to do a fasting day for the body - that is, to eat apples, buckwheat, kefir or rice. For example, once a week. If the belly does not stick out much, you can see the results within a day after fasting. However, you should not become so focused on fasting days, since fasting limits the flow of beneficial substances. Therefore, in order to protect your health, do not do fasting days too often.
Make these habits your companions in life, and your belly will always be beautiful, flat and toned.


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