How Can You Flatten Your Belly?
Everyone’s body is completely different from the next person’s, especially if we’re talking about people’s stomachs. Even if we look at two people who have the same amount of body fat around their belly, each of those people will have a different type of belly, meaning they will need to employ different techniques to get rid of that fat. If you aren’t sure which type you have and what you should do to flatten your belly, we’ll explain it all in the following article.
This type of belly usually occurs in people who lead a sedentary lifestyle. It is quite common in people who have office jobs and, thus, have to stay seated for the majority of the day.
Bad habits: people with tire bellies usually don’t exercise enough, in addition to eating sugary foods, a lot of carbs and too many calories. Besides having a large belly, these people probably also feel like their legs and hips are quite heavy.
Tips to flatten your belly
- First of all, reduce the amount of refined foods and sugars that you eat, such as cookies, cakes, bread, fast food, potatoes, sauces and dressings, soft drinks, and others. Instead of these products, you should try to consume more fruits and vegetables, fish, cereals, nuts and natural beverages.
- If you drink alcohol, you had better cut it out of your diet immediately. Alcohol has a ton of fat that goes straight to your belly, and excess alcohol consumption is one of the main causes of a fatty stomach.
- Avoid “low-fat” or “light” foods because, although they may seem harmless, they are full of chemical products, refined sugar, salt and preservatives that give them their flavor.
- Stop counting calories and start worrying about nourishing your body.
- Remember that exercise is key to flattening this type of belly. Try regular exercise sessions in which you focus on aerobic exercise, complemented with squats, lunges, and abdominal exercises.
Stress bellies are very common in people who are incredibly responsible and who are perfectionists. Generally, people with this type of belly tend to also suffer from irritable bowel syndrome, which causes their belly to swell up and thus be much more noticeable.
Bad habits: These type of people tend to skip meals, eat lots of fast food and depend too heavily on caffeinated drinks.
Tips to flatten it
- Improve your sleeping habits and avoid falling into a pattern of insomnia. People that sleep more are able to interrupt the production of leptin, the hormone that helps regulate your appetite and metabolism.
- Fight stress with relaxation techniques, such as activities that make you happy or long baths.
- Try not to drink coffee or other caffeinated beverages.
- Exercise as often as possible, but don’t overdo it when it comes to aerobic exercise. Do yoga, go on walks, and do weight training.
- We recommend eating foods that are rich in magnesium, such as green vegetables, walnuts, and other seeds.
This type of belly is quite common in women that have recently given birth and, as is the case with most mothers, don’t have enough time to take care of themselves. If you have this type of belly, you will need to wait at least six weeks for your belly to get back to its normal size, so don’t try pushing the limits of your body.
Bad habits: Immediately going back to doing exercise, getting stressed out over not being able to get back to your normal weight, failing to eat a healthy diet after giving birth.
Tips to flatten it
- Take fish oil and omega 3 fatty acid supplements.
- Eat foods that are rich in fatty acids, such as walnuts, avocado, olives and chia seeds.
- Do exercises for your pelvic floor muscles, which will help flatten your abdomen from the inside out. Tighten and release your pelvic floor muscles 15-20 times, 5 times per day.
Swollen bellies tend to be flat in the morning, but toward the end of the day, they end up getting swollen because of gases or indigestion. Bloating tends to affect both skinny women and obese women; this problem is usually the result of intolerance toward a certain type of food, allergies or poor digestion.
Bad habits: Eating certain types of foods regardless of the fact that they cause intolerance. Not chewing food well.
Tips to flatten it:
- The most common food intolerances are wheat and gluten (bread, pasta, cakes, pizzas, pies and cereals), alcohol, yeast (cupcakes, beer and cakes) and processed dairy products (cheese, milk, butter). You should try to figure out which of these foods is causing the intolerance so that you can remove it from your diet.
- Improve your eating habits so that you can have better digestion. If you have been suffering from constipation, it’s probably because you’re not eating the right foods. Increase your consumption of fiber-rich foods and drink more water.
- Bloating may also be the result of unbalanced intestinal flora. In order to restore this bacteria, we recommend consuming more prebiotic and probiotic foods.