MANY people with healthy body weights still have the uncomfortable problem of their tummies sticking out. Why is that? And here are some tips that can help you achieve a flatter tummy in three weeks. • Avoid sleeping right after meals since this slows the digestive process, causes flatulence which expands your tummy, and causes weight gain in general. Ideally you should wait 3 hours after eating a large meal before going to bed. Y Do not drink with your meals. If you really feel that you need to drink, it should be no more than half a cup of pure water. Y Drinking soft drinks and sodas regularly contributes to an extended abdomen. Y Lifting heavy objects suddenly or in the wrong position. For example bending over from your back and lifting objects is incorrect. It weakens back and abdominal muscles, causing your tummy to stick out even more. The correct way to lift objects is to bend down from your knees, maintain an upright position and lift with your arms, using your legs to push you up. Y For women poor nutrition and lack of exercise during pregnancy and after delivery makes it harder for them to regain the normal shape of their tummies. In a low risk normal pregnancy walking and swimming can help make sure you get your pre-pregnancy body back after delivery. Y Unhealthy diets filled with high fat and high sugar foods like doughnuts, sweets, butter, creamy sauces, rich desserts, mayonnaise, and soft drinks leads to fat storage in common areas: usually the abdomen or around hips and thighs. Y Eating only one large meal a day and skipping other meals, places a heavy burden on the digestive system and leads to weight gain concentrated in your middle section. Be extra careful not to skip breakfast even if it's only an apple or a banana. Y Regular aerobic exercise. One of the best exercises is fast walking, as it strengthens almost all muscles of the body, including the back muscles. Strong back muscles hold your body upright and prevent your stomach from sticking out. After your aerobic exercise you should also do 15 minutes of strength exercises targeted for the stomach, like sit ups. Y Another simple exercise to try for 15 minutes each day: stand straight against the wall with your ankles and behind touching the wall. This exercise strengthens both your back and abdominal muscles to give you a flatter tummy. • Stop sleeping on your stomach. • Chew food slowly to prevent letting in air that leads to gas and a bloated tummy, also chewing food well makes the digestion process more efficient. __
