How to have a flat stomach? – Hogyan legyen lapos hasunk?

Reducing Belly Fat

In my own experience, eating more of a plant based diet can help with reducing fat in general, but mostly from the belly. A slight calorie deficit, balanced food and exercise are the most important for overall fat-loss.
Here are some tips, that have helped me to keep my belly relatively flat, even though I’ve gained some weight:

1. Drink, drink, drink

The plant based diet gives us more fibre than the average western diet. The fibre absorbs water and become a jelly – like substance which can go through our intestines more easily, so you need to drink plenty of water – hydration is so important for overall health.

2. Carbohydrates – Poor carbs…

Carbs have a really bad rep, however the whole, clean and complex carbohydrates are essential – yes, even if you want to lose belly fat.

Oats, brown rice, millet, quinoa, bulgur, sweet potatoes, normal potatoes, buckwheat, whole-wheat pasta. These should be your main focus.
A big batch of veggies or salad should be added at least to two of your meals (your palms together should be your measure) – spinach, broccoli, asparagus, tomato, pepper, courgette, carrots, etc. Veggies have lower calorie density and they take more space in your stomach, which can help to feel fuller.

If you like snacking, eat fruits – an apple, a peach, a handful of berries, etc. Eat at least 5 servings per day. I normally eat a banana with my morning porridge, then eat one more banana and an apple as a morning snack.

Avoid added sugars and syrups in any case.

3. But where do you get your protein from?

Make sure to eat adequate amount of proteins: eat them with every meal – tofu, nuts, seeds, beans, chickpeas, lentils, mushrooms, etc. Every plant food contains protein, however these mentioned previously have proportionately more.

4. Do not fear Fats! – The healthy ones of course

Despite what we were all taught, good fats can actually help burn fat. Healthy fats have the ability to use our fat storage and burn it off as energy. The so called ‘healthy fats’ are: like avocado, nuts and seeds (the ones found in plants).

5. Move that body!

In my opinion, if you’d like to have nice shape and curves, you need to do some sort of resistance training (weight lifting, circuit training, high intensity intervall training etc.). Plus muscles use more energy, so you can – and you should – eat more (certainly not 1200 calories – that is even dangerous for most of us) and on top of that do some sort of aerobic training. Such as low intensity walking, bootcamps, jogging, swimming or anything that you would most likely do.
Aerobic training helps to keep you in a calorie deficit which needed for weight loss.

6. Reduce Stress!

I know it is easy to say, but try to reduce it as much as you can, because stress can release the hormone Cortisol which increases appetite. A large amount of stress receptors are in the stomach, especially at the lower part. This can be why you gain more fat on your belly. Try to incorporate more de-stressing: hot bath, walk in the park, read a book while sipping on your favourite drink (e.g. stress relief tea from the https://www.yogitea.com/en/ is my favourite), do yoga, meditation or anything that makes you calmer and turns off your brain.

 

Hogyan legyen lapos hasam?

A sajat tapasztalatom szerint, ha leginkabb novenyi alapu az etrendunk, az mar alapbol segit az egesz testrol leolvasztani a zsirt, de leginkabb a has tajekarol. Egy nem tul drasztikus kaloria deficit, kiegyensulyozott etrend es testmozgas a legfontosabbak a fogyashoz.
Ime nehany tipp, ami nekem segitett viszonylag laposan tartani a hasam, meg ugy is, hogy szedtem magamra egy par kilot.

1. Inni, inni, meg tobbet inni…

A novenyei alapu etrend sokkal tobb a rosttal latja el a szervezetunket. A rost vizet sziv be, igy zseles allagu less, es konnyebben athalad az emesztorendszeren, de ehhez nyilvan elegendo mennyisegu folyadekot is kell inni. A sok folyadek segit az emesztesben is.

2. Szenhidratok -Szegeny szenhidratok…

Sajnos sokaknak az el a tudataban, hogy a szenhidrat rossz, pedig ez nem igy van. A finomitott cukrok, feher lisztes etelek es a cukros uditok kerulendok, de a teljes, tiszta es osszetett szenhidratok nagyon is szuksegesek – igen, meg a fogyashoz is.
Zab, barna rizs, koles, quinoa, bulgur, edes burgonya, hagyomanyos burgonya, hajdina, teljes kiorlesu teszta: ezeket reszesitsd elonyben.
Egy nagy adag zoldseg legalabb ket etkezes soran legyen a tanyerodon (a ket tenyereddel formalj tolcsert – igy merd a zoldsegeket) – spenot, brokkoli, sparga, paradicsom, paprika, cukkini, repa, stb.  A zoldsegek alacsony kaloria tartalommal birnak, es tobb helyet foglalnak a gyomorban, ami segiti a jollakottsag erzeset.

Nasinak gyumolcsoket egyel – egy alma, egy barack, egy marek afonya, eper, stb. Naponta legalabb 5 adagot erdemes enni. En nagyon szeretem a reggeli zabkasamat banannal es bogyos gyumolcsokkel felturbozni, majd tizoraira altalaban meg egy banant es egy almat szoktam enni.
Mindenkeppen keruld a hozzaadott cukrokat es szirupokat is.

3. De hogyan viszel be eleg feherjet?

Figyelj arra, hogy elegendo feherjet juttass a szervezetedbe: egyel feherjet minden etkezesnel – tofu, magvak, bab, csicseriborso, lencse, gomba, stb.! Valojaban minden noveny tartalmaz feherjet, de az elobb felsoroltak, aranyaiban nagyobb mennyisegben.

4. Ne felj a zsiroktol! – A jo felektol persze

A jo zsirok valojaban segitenek a zsiregetesben. Az egeszseges zsirok segitenek felszabaditani a zsirtartalekainkat, amiket a szervezet energiakent hasznosit. Ezek a zsirok: avocado, mogyoro felek es magvak.

5. Mozgas! Mozgas!

Velemenyem szerint ahhoz, hogy szep gombolyded format erjunk el, a sulyzos es/vagy az intervallum edzes elengedhetetlen. Plusz az izmok tobb energiat hasznalnak fel, igy tobbet lehet es kell is enni (tehat nem 1200 kaloriat – ez semmikeppen sem egeszseges), es ezen felul erdemes aerob edzest is vegezni. Ugy mint alacsony intenzitasu seta, csoportos aerobic orak, kocogas, uszas vagy amit szivesebben csinalsz.
Az aerob edzes szinten segit kaloria deficitet letrehozni, ami szukseges a fogyashoz.

6. Csokkentsd a stresszt!

Tudom, konnyu ezt mondani, de probald meg elkerulni, amennyire csak lehetseges, mivel a stressz beinditja a kortizol hormonokat, ami noveli az etvagyat. Nagy mennyisegu stressz erzekelok vannak a hasi tajekon, leginkabb az alhasi reszen – ez vezethet zsirparnakhoz a hason. Probalj meg tobbet pihenni es idot forditani sajat magadra: pl. vegyel egy forro furdot, setalj a parkban, olvass konyvet mikozben a kedvenc italodat szurcsolgeted (pl. stresszoldo tea is segithet), jogazz, meditalj, vagy csinalj barmit, amirol tudod, hogy megnyugtat es kikapcsol.

 

Leave a Comment