Getting a flatter, more toned stomach is a goal for many of us! However, despite restrictive diets and intense exercise, it is often difficult to achieve the desired results. A flat stomach goes far beyond physical aesthetics; it also demonstrates optimal digestive health . Various factors can cause a swollen stomach, such as certain digestive problems (bloating, gastric discomfort, heaviness, constipation, etc.). So, rather than focusing on your weight, it is essential to focus on your digestion and lifestyle in general. In this article, we explain the different reasons for a swollen stomach and give you some tips on how to get rid of it.
What you need to remember:
"Avoid focusing on your weight and throwing yourself headlong into a low-calorie diet. Take the time to evaluate your lifestyle and the various adjustments you can make."
“A flat stomach is often a reflection of efficient digestion.”
"Intermittent fasting, when combined with a healthy diet, naturally reduces calorie intake and promotes fat burning […]."
"Pilates helps strengthen deep muscles, especially those of the core, abdominals, and back, while improving posture."
"[…] people who are sleep deprived and under a lot of stress tend to accumulate more fat around the abdomen."
"Opt for our new slimming treatment, the Flat Stomach Treatment , which helps optimize digestion and eliminate fat from the stomach."
Why can the belly appear swollen?
First of all, it is essential to understand the origins of a small round belly and the desire to get rid of it.
Fragile digestion
Digestion, transit and a flat stomach are closely linked. Bloating in the stomach, often accompanied by heaviness, stomach pain, spasms , can result from an unsuitable diet , rich in refined products. These foods strongly impact digestion and intestinal transit, leading to fermentation problems and excess gas , which automatically causes the lower abdomen to swell. In addition to being unpleasant, they indicate that the digestive system is not functioning properly, which slows down the metabolism of fats and their elimination.
An accumulation of fat
The belly may appear swollen due to poor diet and visible accumulation of fat in the abdomen. It is important to distinguish between subcutaneous fat , the most visible and harmless, which is located under the skin, and visceral fat , which surrounds the organs and is therefore more dangerous for cardiovascular health. In our case, we generally speak of subcutaneous abdominal fat .
Influential factors
Age, hormones, stress, genes, diet, and sleep all greatly influence fat storage and elimination, as well as digestion. It's therefore essential to take stock of your personal lifestyle to assess the various factors responsible for the accumulation of belly fat.
Women's health
During menstruation , it is not uncommon to observe a swelling of the belly, bloating often triggered by the variation of hormones in the body. These do not last and fade over the course of the cycle. On the other hand, during the pre-menopause and menopause phases, the body changes and the metabolism slows down. It is therefore common to accumulate more fat in the lower abdomen at these times of life. Be careful not to confuse fat and sagging skin... especially in the context of pregnancy and postpartum .
To get a flatter stomach, avoid focusing on your weight and throwing yourself headlong into a low-calorie diet . Take the time to evaluate your lifestyle and the different adjustments possible. A balanced and non-frustrating diet, optimal digestion, regular physical activity that you enjoy, restful sleep, reducing daily stress, etc., are all key points that will help you regain a healthy body and a flat stomach . We will detail some of them in the rest of the article!
What to eat for a lighter stomach?
A healthy and balanced diet
To get a flat stomach, it's essential to focus on raw, natural foods that are rich in nutrients that are beneficial to the body. Fruits and vegetables provide a wealth of vitamins and minerals, fiber helps facilitate intestinal transit, and protein helps boost metabolism in particular. To go further, discover even more dietary advice for a flat stomach by clicking on this article .
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Foods rich in fiber |
Foods rich in lean protein |
Foods to avoid |
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Vegetables: spinach, broccoli, peppers, carrots, zucchini |
Lean meats: skinless chicken, turkey, pork tenderloin |
Cruciferous vegetables: cauliflower, broccoli, Brussels sprouts |
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Fruits: raspberries, pears, apples, oranges, avocados |
Fish: salmon, trout, tuna, cod |
Foods high in refined sugar: candy, soda, pastries |
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Legumes: lentils, black beans, chickpeas |
Dairy products: Greek yogurt, low-fat cottage cheese |
Foods high in saturated fat: dishes with sauces, fried foods, cold cuts, cheeses, etc., can be difficult to digest |
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Whole grains: quinoa, oats, brown rice, whole grain bread |
Eggs: egg whites |
Foods high in salt: Salt, found in processed foods for example, is often the cause of water retention |
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Tofu and tempeh |
Raw vegetables that can irritate the digestive system and cause bloating |
And the young intermittent?
Intermittent fasting has gained popularity in recent years because it is said to have many health benefits , including immunity, memory, vitality, weight management, etc. Its benefits are based on the fact that digestion is a mechanism that consumes a lot of energy. It therefore consists of resting the digestive system and the body . Several studies have shown that it can lead to weight loss. Indeed, intermittent fasting, if accompanied by a healthy diet, naturally reduces calorie intake and promotes fat burning since it draws the energy it needs from glucose reserves and then from the body's fat reserves. It is up to everyone to determine which method suits them best by testing it for themselves, the goal being not to suffer it and to stick to it. For more information on the subject, we invite you to read this article .
Understanding your digestion
A flat stomach is often a reflection of efficient digestion. When our digestive system is functioning properly, it is easier for our body to digest, eliminate toxins and promote good intestinal transit , which contributes to a flatter stomach. However, various factors can disrupt our digestion, leading to problems such as bloating, intestinal gas, constipation, water retention, and a feeling of heaviness after meals.
Digestive discomfort, causes and solutions
Bloating and intestinal gas
Bloating and gas can result from slow digestion or fermentation of certain foods in the gut. To alleviate these problems, it's essential to eat slowly , chew food thoroughly, and avoid carbonated drinks. Adding probiotics to your diet can also promote a balanced gut flora and reduce bloating.
Constipation
Constipation can be caused by a lack of fiber in the diet or insufficient hydration . To improve bowel movements, make sure you're getting enough fiber every day by including fruits, vegetables, and whole grains in your diet. Increasing your water intake can also help ease bowel movements and relieve constipation.
Water retention
Water retention is the accumulation of water in certain parts of our body, which can cause a bloated stomach. To reduce water retention, avoid foods high in sodium and favor diuretic foods such as cucumber, melon, and celery. Natural diuretic supplements can also be considered, but be sure to consult a healthcare professional before using them.
Any tips?
- It is recommended that you leave two to three hours between dinner and bedtime . This allows you to begin digesting before lying down. If you eat too late, it forces your body to activate at a time when it should be resting. Digestion may be less efficient and more difficult, which could disrupt your sleep.
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You're also advised to drink during meals . In addition to having a positive impact on the feeling of satiety, and contrary to popular belief, this helps with the digestion of dry foods and facilitates the action of digestive juices. Of course, in the right measure. We recommend two to three small glasses per meal, no more.
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Finally, our Digestion & Transit Pack , composed of 4 patented probiotic strains and prebiotics, is an ideal boost to quickly restore calm digestion and more regular transit.
What sport to lose belly fat?
Physical exercise is a key element to increase energy expenditure and eliminate that excess abdominal fat, so hard to dislodge. Depending on your age and physiology, here are some simple but effective exercises that you can include in your daily routine. Establishing a cardio & fitness sports program will help you eliminate excess fat stored in the body and refine your silhouette. As a reminder, always remember to pay attention to your posture , to avoid hurting yourself, especially in the back.
Crunches
Lie on your back, bend your knees, and place your hands behind your head. Gently lift your head and shoulders while contracting your abdominal muscles. Do 3 sets of 15 ab repetitions. Often shunned, crunches are nevertheless a valuable exercise for activating both the rectus abdominis and the obliques. Crunching plays a major role in "tucking in the stomach" (by keeping the perineum tightly contracted), giving you the opportunity to achieve a flat stomach, or even maintain it. Don't hesitate to give it all the attention it deserves, as its benefits for your figure will be remarkable.
The sheathing
Adopt a plank position, leaning on your elbows and toes. Hold the position for 30 to 60 seconds, contracting your abdominal and core muscles, keeping your torso upright. This strengthening exercise can be repeated 2 or 3 times during the session and several times per week if possible. It's also important to firmly engage your glutes to avoid arching your back and causing pain.
The stomach vacuum
The stomach vacuum is a yoga-inspired strength-training exercise. Its goal is to work your abs without injuring yourself. A 5-minute routine per day is more than enough! With consistent practice, you'll see the results are quite impressive: a flatter, toned stomach, reduced bloating, and more regular bowel movements.
Wall Pilates
Pilates strengthens deep muscles, particularly those of the core, abdominals, and back, while improving posture. To begin, wall Pilates can be a good way to practice at home. You can try the chair exercise: lean your back against the wall, slide down until your legs form a 90-degree angle, as if you were on an invisible chair. Hold for 30 seconds to a minute, take a short break, then repeat three to four times.
Calm your nervous system
To facilitate weight loss, sleep plays an essential role. This is excellent news for groundhogs who know how to benefit from more than 8 hours of sleep per night. On the other hand, for those who have difficulty finding restorative sleep, losing weight can be more complicated. Indeed, lack of sleep can increase the feeling of hunger . It leads to an increase in the level of hunger hormones (ghrelin) as well as stress hormones (cortisol). As a result, people who lack sleep and are subjected to a significant dose of stress tend to accumulate more fat in the abdomen. To promote restorative sleep, adopt good habits by favoring calm and relaxing activities before bedtime , by setting up a 'bedtime' ritual to apply every evening for example (herbal tea, bath, reading, breathing exercises, etc.), and opt for lighter meals !
Stress can also lead to hormonal imbalances by increasing cortisol levels in the body, which promotes the storage of fat in the belly. Beyond the hormonal side, it can also be the cause of emotional hunger . In this case, people affected manage their emotions by eating compulsively . Indeed, they do not feel able to alleviate their emotions, positive or negative, other than by eating. It is generally associated with cravings for sweet, salty or fatty products, foods perceived as comforting which lead to the secretion of feel-good hormones. To better manage stress, you can integrate relaxation activities into your daily life, such as yoga or meditation, or indulge in artistic activities such as coloring, music or writing which soothe the mind by distracting us from negative thoughts. Taking care of your emotional well-being will have a significant impact on your quest for a flat and toned stomach.
Our natural boost for a flat stomach
Opt for our new slimming treatment, the Flat Stomach Treatment , which helps optimize digestion and eliminate fat from the stomach. It has a dual action: it aims to both improve intestinal health, particularly by reducing bloating, while accelerating the burning of abdominal fat thanks to its fat-burning action.
Thanks to its complete formula which combines the powers of plants, algae and probiotics, this 100% natural treatment has a targeted action on the stomach and the figure:
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The patented ID-alG™ complex, composed of ascophyllum and grape seed, is the key active ingredient in this formula. Thanks to its high polyphenol content, it blocks the absorption of sugars and fats, reducing calorie intake; the body will then draw on its own reserves to produce energy.
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Cayenne pepper, rich in capsaicin, is a natural fat burner that will help the body to release stored fat.
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The probiotic strain Bifidobacterium breve DSM 16604 supports the balance of intestinal flora, reducing bloating. In addition, it helps restore the balance between omega-3 and omega-6, while stimulating the production of conjugated linoleic acid (CLA), a fatty acid that promotes fat burning in the body.
This treatment is best taken as a 3-month course to have a lasting effect on abdominal fat, and can be combined with other products in the Slimming range for doubled effectiveness.
To conclude
As you will have understood, good digestive health accompanied by a healthy lifestyle is essential to obtain a flatter stomach. We ban low-calorie diets and five sports sessions per week that do not give you any pleasure and we opt for balanced meals , rich in fiber, proteins and micronutrients, associated with varied sports sessions that do you good, both physically and mentally. If necessary, you can turn to food supplements which can be of great help to activate weight loss, particularly in the lower abdomen.
And finally, whether it's for weight problems or digestive issues, don't hesitate to contact a healthcare professional if you have the slightest doubt. A blood test may be necessary to determine the possible presence of a pathology (irritable bowel syndrome, metabolic syndrome, etc.).
