Having a bloated stomach with tight pants and a tight t-shirt, what do people say when they see it?

But the problem is you’ve already done it and can’t stop to eat, how about you, you’re bloated.

Can you shrink your tummy by sitting down? Yes, you can, how come there is a meal plan to keep your stomach from bloating…it’s really easy, here’s how.

But before that, you need to be ready and do some of these things.

Do not be absurd

Remember, if you want a fat belly you have to follow the rules, so don’t try to cheat, eat something else.

Avoid rice

Believe me, rice is filling because it has become our suggestion, if you have other eating habits, it must be normal. Everyone will get used to it, so give it a try~

When you can’t drink water

This method will reduce your food supply, which usually eats a lot, to overcome this you can drink a lot of water, folks.

So, once you’re done with some of the above conditions, let’s see how to do it.

Obesity is not only influenced by how much we eat and how much we exercise, but also by the biological clock in the body. Overeating and lighting at night disrupt the internal clock and cause obesity due to the uncontrollable surge in hunger hormones.

According to a new study from Harvard Medical School, not eating for 12-16 hours can help the body quickly reset the sleep-wake cycle. This discovery could dramatically improve a person’s ability to deal with jet lag or adjust to changing shifts.

Scientists have long known that the body’s circadian rhythm, or biological clock, is regulated by exposure to light. They found that when the body is hungry, it’s the meals that take control of it. This mechanism was developed to wake mammals from their sleep when they needed to find food to eat.

“Just stop eating for 12-16 hours before you wake up. Once you start eating again, your biological clock will reset, as if a new day begins. The body views iftar time as the beginning of the next day,” said Clifford Saper, professor of neurology and neuroscience at Harvard Medical School and chief of neurology at Beth Israel Deaconess Medical Center.

Resetting your body clock can prevent obesity and get a flat stomach by losing 8 pounds in just 3 days.

To reset your body clock, set your eating and sleeping schedule. The following is a summary of the schedule for controlling hunger hormones and eliminating addiction to overeating as reported by EmaxHealth.com on Wednesday (04/01/2012).

6 a.m. – 8 a.m.: Get up
Do physical exercises for 20 minutes within 30 minutes of waking up and before breakfast. Research has found that exercising before a meal makes fat burning more efficient, and that morning sunlight helps the body reset the body’s biological clock, which artificial light cannot.

6:55-8:55 Drinking
Drink two 0.23 liter glasses of water before breakfast and before each meal.

7 am – 9am: Breakfast
The internal clock also triggers the hunger hormone or ghrelin hormone. Eat breakfast in a way that releases the excess hormone ghrelin to avoid overeating later. Eat proteins and complex carbohydrates like eggs and whole wheat bread within an hour of waking up.

10 a.m. – 11 a.m.: Afternoon snack
The hormone ghrelin spikes a few hours before lunch. Eat fewer carbs and protein snacks to make it easier.

12.00 – 13.00: Lunch
Around noon, the hunger hormone galanin appears, which causes the craving for fat. Eating fat for lunch causes more galanin to be produced, leading to overeating. Eat complex carbohydrates and proteins to avoid the effects of the fat-galanin cycle.

14.00 – 15.00: Nap
Napping for 15-20 minutes restores energy levels more effectively than eating a snack.

3:30 p.m.: Drink coffee
The final request for caffeine consumption. Drinking coffee before 4 p.m. can prevent disruption of the body’s biological clock sleep cycle.

16.00 – 20.00: Practice
This is the optimal time for the body to get the most out of cardio and strength training.

5pm – 7pm: dinner time
It’s time to eat healthy fats to stave off late-night binge eating.

21.00 – 22.00: Time for snacks before bed
Carbohydrate snacks like low-fat yogurt produce tryptophan, which helps the brain produce serotonin, which is needed to trigger the sleep hormone melatonin.

9pm – 10.30pm: Get ready for bed
Avoid digital devices and televisions that emit blue light, which can disrupt the body’s biological clock. Read or bathe in dim light to prepare your body for sleep.

21:30 – 23:00: bedtime
Stick to bedtime and wake-up time, even on weekends. A regular schedule keeps your biological clock steady and helps your body fall asleep faster once you’re in bed.