How to get a flat stomach naturally?
Finding a flatter and toned stomach is the goal of many of us! However, despite restrictive diets and intense exercise, it is often difficult to achieve the desired results. A flat stomach goes well beyond physical aesthetics, it also demonstrates optimal digestive health . Various factors can cause a swollen stomach, such as certain digestive problems (bloating, stomach discomfort, heaviness, constipation, etc.). So, rather than focusing on your weight, it is essential to focus your attention on your digestion and your lifestyle in general. In this article, we explain the different reasons for a bloated stomach and give you some advice to overcome it.
What you must remember :
“Avoid focusing on your weight and throwing yourself headlong into a low-calorie diet. Take the time to evaluate your lifestyle and the different possible adjustments.”
“A flat stomach is often a reflection of efficient digestion.”
“Intermittent fasting, if accompanied by a healthy diet, allows you to naturally reduce calorie intake and promote fat burning […].”
“Pilate helps strengthen the deep muscles, particularly those of the trunk, abdominals and back, while improving posture.”
“[…] people who lack sleep and who are subjected to a significant dose of stress tend to accumulate more fat in the abdomen.”
“Opt for our new slimming treatment, the Flat Stomach Cure which helps optimize digestion and eliminate belly fat.”
Why might the stomach appear bloated?
First of all, it is essential to understand the origins of a small round belly and the desire to get rid of it.
Digestion, transit and 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 have a strong impact on 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 working properly, which slows down the metabolism of fats and their elimination.
An accumulation of fat
The belly may appear bloated due to a poor diet and a visible accumulation of fat in the abdomen. It is important to distinguish subcutaneous fat , the most visible and harmless, which is located under the skin, from visceral fat , which surrounds the organs and is therefore more dangerous for cardiovascular health. In our case, we generally speak of subcutaneous abdominal fat .
Age, hormones, stress, genes, diet and even sleep greatly influence the storage and elimination of fats but also digestion. It is therefore essential to take stock of your personal lifestyle to assess the different factors responsible for the accumulation of fat in the stomach.
During menstruation , it is not uncommon to observe swelling of the stomach, bloating often triggered by changes in hormones in the body. These do not last and fade over the cycle. On the other hand, during the pre-menopause and menopause phases, the body changes and metabolism slows down. It is therefore common to accumulate more fat in the lower abdomen during these periods 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 possible adjustments. A balanced and non-frustrating diet, optimal digestion, regular physical activity that you enjoy, restful sleep, reduction of daily stress, etc., are all key points that will help you find a healthy body and a flat stomach . We'll detail some of them in the rest of the article!
What to eat for a lighter stomach?
A healthy and balanced diet
To find a flat stomach, it is essential to focus on raw and natural foods , rich in nutrients beneficial to the body. Fruits and vegetables allow you to stock up on vitamins and minerals, fiber helps to facilitate intestinal transit and proteins help to boost metabolism in particular. To go further, discover even more dietary tips for a flat stomach by clicking on this article .
Foods rich in fiber
Foods High in Lean Protein
Foods to avoid
Vegetables: spinach, broccoli, peppers, carrots, zucchini
Lean meats: skinless chicken, turkey, pork tenderloin
Cruciferous vegetables: cauliflower, broccoli, Brussels sprouts
Fruits: raspberries, pears, apples, oranges, avocados
Fish: salmon, trout, tuna, cod
Foods high in refined sugar: candy, soda, pastries
Legumes: lentils, black beans, chickpeas
Dairy: Greek yogurt, low-fat cottage cheese
Foods high in saturated fats: dishes with sauces, fried foods, cold meats, cheeses, etc., can be difficult to digest
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
Tofu and tempeh
Raw vegetables that can irritate the digestive system and cause bloating
And the young intermittent worker?
Intermittent fasting has gained popularity in recent years because it has 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 would therefore consist of resting your digestive system and your body . Several studies have shown that it can lead to weight loss. Indeed, intermittent fasting, if accompanied by a healthy diet, makes it possible to naturally reduce caloric intake and promote fat burning since it draws the energy it needs from glucose reserves and then from the body fat reserves. It's up to everyone to determine which method suits them best by testing it for themselves, the goal being to avoid 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 healthy 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, 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 is essential to eat slowly , chew food thoroughly, and avoid carbonated drinks. Adding probiotics to your diet can also help balance gut flora and reduce bloating.
Constipation can be caused by a lack of fiber in the diet or insufficient hydration . To improve intestinal transit, make sure you consume enough fiber every day by incorporating fruits, vegetables and whole grains into your diet. Increasing your water intake also makes it easier to pass stools and relieve constipation.
Water retention consists of an accumulation of water in certain parts of our body, and can then be the cause of a feeling of 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 may also be considered, but be sure to consult a healthcare professional before using them.
- We advise you to respect a delay of two to three hours between dinner and bedtime . In fact, this allows you to start digesting before lying down. If you eat too late, it forces the body to be active at the time it should be resting. Digestion may be less efficient and more difficult, which could disrupt your sleep.
We also advise you to drink during meals . In addition to having a positive impact on the feeling of satiety, and contrary to popular belief, it would help with the digestion of dry foods and facilitate the action of digestive juices. Obviously, in the right measure. We recommend two to three small glasses per meal, no more.
Finally, our Digestion & Transit Pack , composed of 4 patented probiotic strains and prebiotics, is an ideal boost to quickly regain soothed digestion and more regular transit.
What sport to lose belly fat?
Physical exercise is a key element in increasing energy expenditure and eliminating excess abdominal fat, which is so hard to dislodge. Depending on your age and physiology, here are some simple but effective exercises that you can include in your daily life. Establishing a cardio & fitness sports program will help you eliminate excess fat stored in the body and refine your figure. As a reminder, remember to always pay close attention to your posture , to avoid hurting yourself, especially your back.
Lie on your back, bend your knees and place your hands behind your head. Gently lift your head and shoulders, contracting your abdominal muscles. Do 3 sets of 15 reps of abs. Often banned, the crunch is nevertheless a valuable exercise for activating both the rectus abdominis and the obliques. The crunch plays a major role in "tucking in the stomach" (by keeping the perineum well contracted), thus offering you the possibility of obtaining a very flat stomach, or even keeping it. Do not hesitate to give it all the attention it deserves, because its benefits for your figure will be remarkable.
Assume a plank position with support on your elbows and toes. Hold the position for 30 to 60 seconds, contracting your abdominal muscles and deep muscles, keeping your torso straight. This strengthening exercise can be repeated 2 or 3 times during the session and several per week if possible. It is also important to contract your glutes well to avoid arching your back and hurting yourself.
The stomach vaccum
The stomach vacuum is a bodybuilding exercise inspired by Yoga. Its aim is to work the abdominals without injuring yourself. A routine of 5 minutes a day is more than enough! With diligent regularity, you will see, the results are quite impressive: a flatter and toned stomach, reduced bloating, and more regular intestinal transit.
Pilates helps strengthen deep muscles, particularly those of the trunk, abdominals and back, while improving posture. To get started, wall pilates can be a good way to exercise 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 this three to four times.
Calm your nervous system
To facilitate weight loss, sleep plays an essential role. This is excellent news for groundhogs who enjoy more than 8 hours of sleep per night. On the other hand, for those who have difficulty getting restful sleep, losing weight can be more complicated. Indeed, lack of sleep can increase feelings of hunger . It causes an increase in the level of hunger hormones (ghrelin) as well as stress hormones (cortisol). As a result, people who lack sleep and are under a lot of stress tend to accumulate more fat in their abdomen. To promote restful sleep, adopt good habits and focus on calm and relaxing activities before bedtime , by setting up a 'sleep' 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 scenario, affected people manage their emotions by eating compulsively . In fact, they do not feel able to alleviate their emotions, both positive and 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 that soothe the spirit within us. distracting 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 Cure which helps optimize digestion and eliminate belly fat. It has a dual action: it aims both to improve intestinal health, by limiting bloating in particular, 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 cure has targeted action on the stomach and figure:
The patented ID-alG™ complex composed of ascophyll and grape seed is the flagship active ingredient in this formula. Thanks to its high polyphenol content, it blocks the assimilation of sugars and fats, which reduces caloric intake; the body will thus draw on its own reserves to produce energy.
Cayenne pepper, rich in capsaicin, is a natural fat burner which will help the body to release stored fat.
The probiotic strain Bifidobacterium breve DSM 16604 supports the balance of the intestinal flora, reducing bloating. Additionally, 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 preferably taken as a 3-month treatment to act sustainably on abdominal fat, and can be combined with other products in the Slimming range for duplicate effectiveness.
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 which give you no pleasure and we opt for balanced meals , rich in fiber, proteins and micronutrients, associated with varied sports sessions which do you good, at the same time. both physically and mentally. If necessary, you can turn to food supplements which can be of great help in promoting weight loss, particularly in the lower abdomen.
And finally, whether for weight problems or digestive problems, do not hesitate to contact a health 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.).