Do I have to say that in the summer every woman wants to have a perfectly flat stomach to be able to wear short shirts and tight-fitting tops and stunning look in a swimsuit. It would seem that this requires only tirelessly shook press and not have excess weight. But not all so simple - often excess body fat in the abdomen and waist have even thin women. Moreover, it maloestetichno, so more fat, laid on his stomach, bad for health - it increases the risk of cardiovascular disease, diabetes and even some cancers. Endless barbecues, ice cream and fizzy drinks only exacerbate the problem. Although abdominal exercises are really needed to keep the abdominal muscles in tone, but in addition, must give up of some of the bad habits and make changes to your diet. Read more about phentermine without a prescription that helped a lot of fat people. Give up bad habits Say a firm \”no\” smoking, hard alcohol and stress. Contrary to popular belief, smoking and alcoholic beverages are not conducive to weight loss. They increase the production of the hormone cortisol, which is also called \”stress hormones\”, and it is this hormone leads to the formation of fat reserves, mainly just in the abdomen and waist. So having a beer drinkers\’ beer belly \”. Drink enough water Water is essential for proper digestion. Unlike most other drinks plain water (or non-carbonated mineral) helps to reduce the volume of the abdomen and waist. At the same time reduce the consumption of sweet tea, soda water, alcoholic drinks - the average European consumes up to 400 calories per day just in the form of drinks. Instead the so-called \”juice\” drinks try to drink fresh juices, and preferably replace them with natural fruits - and get vitamins, fiber, and so necessary. Keep posture Try to always \”remember\” about his stomach. Sitting, keep your back straight when walking and standing try to retract the stomach. This is not only visually slim, but also helps strengthen the abdominal muscles. Include in your diet products, and vitamins that contribute to reducing the volume of the stomach If you summarize, then, in the first place, reduce the volume of the stomach and waist promote foods rich in fiber. Fiber can absorb the extra fat and rid the body of slag. Try to consume 22-25 grams of fiber daily. First fiber rich vegetables, fruits, grains, legumes, can also take extra fiber in the form of dietary supplements. The second group of products that can reduce the volume of the stomach and waist - it is foods rich in calcium, especially milk. Calcium helps to burn fat, and almost 80% of fat burned it to the abdominal area. Try to consume at least 1200 mg of calcium daily. And here is a list of the most useful for harmony, and in general health products: Spinach It is rich in essential fatty acids Omega-3 and folic acid. It is advisable to consume 1 cup of fresh or ? cup of cooked spinach a day. To some extent, can replace spinach leaf lettuce, Chinese cabbage or other leafy vegetables. Yogurt and kefir Their usefulness tested millennia of experience of consumption. Billions most useful live bacteria contained in yogurt and kefir, strengthen the immune system, help get rid of toxins from the body, as well as improve the work of the digestive system. Tomatoes They are good in any form: fresh is contained in a huge amount of antioxidant lycopene in processed (tomato paste, ketchup, tomato juice) - a little less lycopene, but it is better absorbed by the body. Research has shown that a diet rich in lycopene reduces the risk of serious diseases - including several types of cancer. Try to consume no less than 22 mg of lycopene daily - it is only 3-4 tomatoes or 1 cup of tomato juice. To some extent tomatoes can replace the red grapefruit, papaya, guava. But where do you even find all this exoticism? And the tomatoes are always at hand. Carrots In carrots in a large number contain carotenoids - fat-soluble substances, is extremely useful for the organism. They reduce the risk of many diseases, plus possess anti-inflammatory effect. Daily rate - at least ? cup of carrots. Similar properties also have a pumpkin and mango. Blueberries and currants Of all Russia\’s fruits and berries, these berries are most rich in antioxidants and fiber and vitamins A and C. Useful substances contained in them, help fight cardiovascular disease, diabetes, cancer, and even with senile dementia. Oatmeal or muesli These products - the best food for dieters. They are rich in fiber and complex carbohydrates, which give the energy charge for the day, excellent cleansing the bowel for a long time and provide a sense of satiety. Include these foods in your daily diet, supplement them, at least, 30-minute exercise to the press, and soon you\’ll be able to boast of delightful flat stomach.