Get a flat belly in 30 easy steps


Need to reduce that tummy bump in a short time? Of course, regular exercise and healthy eating will help, but there are other tricks you can use to help you achieve your goal. Some of these tricks are advocated by the American nutritionist Isabel Smith. In this gallery, you will find her tips and those of other experts. Check it out and start today!

Eat slowly
If you eat fast, you will swallow excess air, which will cause your belly to bloat and you will feel some discomfort. In addition, our brain only recognizes that it is full after about 15 to 20 minutes of food having been ingested.

Drinking tea speeds up your metabolism. If you have a slow digestive system then drinking tea in the morning, especially ginger tea, is a great way to speed up your digestion.

Avoid chewing gum
The artificial sweeteners found in chewing gums, such as sorbitol and xylitol, can cause bloating.

Eat bananas
Bananas are rich in potassium, a great nutrient to regulate water balance and flatten the belly.

Avoid some vegetables
Some vegetables can cause bloating. You should avoid corn, broccoli, cauliflower, raw spinach, onions, artichokes and mushrooms.

Epsom salt baths
Add two cups of this salt to your bath. It is basically magnesium sulfate and it will remove excess water from your body. Only do this once a week, to avoid dehydration.

Avoid cereal bars
These popular bars contain carbohydrates that cause gas and contribute to bloating.

Eat coriander
This herb is great to relax the digestive muscles.

Eat dark chocolate
If you are going to eat chocolate, opt for dark chocolate, especially for one with a cocoa content equal to or greater than 70%.

Avoid alcohol
It is advisable to avoid alcoholic drinks, because they damage the digestive system and affect the good bacteria in the gut. If you continue to consume alcohol, make sure you drink plenty of water to ease the damage in your gut.

Small meals throughout the day
Eat small meals every 3 hours. This way your metabolism stay high throughout the day. Make sure your meals are rich in protein and fiber.

Water with lemon
If you suffer from fluid retention and drink little water because of this, then try this technique. Lemon is a natural diuretic that, when added to water, will speed up the process and decrease bloating.

Don’t use straws
Straws will make you ingest more air while you drink, something that contributes to bloating.

Avoid white flour
Foods made from this flour are very poor in fiber. It is preferable to opt for whole grain flour instead.

Avoid fatty foods
Give preference to healthy fats like omega 3, which can be found in nuts and fish.

Avoid sodas and coffee
Only drink water or tea. Sodas contribute to dehydration and add unnecessary calories to your diet.

Go for a walk
A short walk after a large meal can help reduce bloating and help you to sleep better.

Avoid Dairy
Dairy products can help contribute to abdominal bloating.

Good bacteria
Kombucha and kefir contain probiotics, which aids digestion and can even help you to lose weight.

Early dinner
This is because your metabolism is slower at night.

Walk and talk
Instead of meeting with your friends to eat or drink something, meet up and go for a walk. Talking and walking at the same time burns calories and can help you get a flat belly.

Ab workout
Anaerobic workout four or five times a week for 30 minutes may be enough to help you achieve a perfect belly.

Avoid artificial sweeteners
Artificial sweeteners lead to fermentation in the stomach, resulting in increased gas accumulation and a bloated tummy.

Work on your posture
A good posture can help you have a flat belly much faster than you think. A correct posture helps you to look slimmer and strengthens your abdominal muscles.

Reduce stress
Stress can increase your belly fat, so try to take a few minutes of your day to relax.

Sleep well
The University of Chicago concluded that people who sleep at least 7 hours a day lose twice as much body fat as those who sleep less.

Avoid salty foods
Avoid eating salty foods. Season your food with spices instead. Sodium binds to water, and when you consume large amounts of salt, your body will retain more fluids and, consequently, you will have a more bloated belly.

House chores
Cleaning the house is a great way to exercise your belly. The movement you do while vacuuming the house is a great way to contract your abdominal muscles and exercise your tummy.

Eat small portions
Do not fill yourself up with food unnecessarily. Just eat enough food and stop when you feel satiated.

It takes time
Do not think that your belly will become flat tomorrow. Try some of these tips and you will see that with time and persistence the results will appear or, in this case, disappear.