Belly is the part of our body that most women would like to fix. However, most of us often blame our gut or the premenstrual syndrome if our belly looks bloated or swollen.
These two factors surely play a role, but the fact that we do not eat properly (consume too much fat, sweets and eat between meals) and the fact that we do not drink enough water, we have a lot of stress, gobble our food and do not exercise at all make the situation ever worse.
Below we give some basic tips; follow them for at least 3 weeks, in combination with a diet program and you will see some significant improvement in your silhouette and especially at your belly area.
Smaller belly better health
We’ve all heard that fat in the belly area apart from ugly is also dangerous for our health. Indeed, male kind of fat, which is found in the belly area, poses more risks to our health and especially to our heart.
To be sure that we do not set ourselves at risk, experts advise us to regularly measure our waist and try-with proper diet and exercise, not to exceed 88 cm for women and 102 cm for men.
Chew well and stop talking while eating
We usually eat within 10 minutes hastily without stop talking: this is why we feel bloated after eating. You must dedicate at least 20 minutes in each meal and chew well as saliva prepares the stomach for the food’s digestion.
Also, it is advisable to avoid talking while eating so as not to swallow a lot of air, which inflates us.
Avoid animal proteins
These proteins need a big quantity of water in order to be metabolized, thus they burden the body with impoundments, and they are often a source of fat.
A good alternative is the proteins of plant origin, such as pulses, preferably in combination with complex carbohydrates (e.g. lentils with rice), or nuts.
See also: Best sources of proteins and Are high protein diets safe?
They make us feel full more easily, thus we can finally eat smaller amounts of food (and therefore fewer calories). On the other hand they create a sticky substance that slows gut absorption of food. So, we feel full more easily and it takes us more time to feel hungry again.
See also: Foods that make you feel full for longer
However they may swell us, if we have sensitivity, so it would be better to eat them cooked and slowly increase their quantities or remove the fruit’s peel and boil or bake them before eating.
Experts suggest eating 5 servings of fruits and vegetables daily.
Pay special attention to cooking
Potassium found in food (vegetables are rich in potassium and so are fruit and potatoes), which helps urination and deflation, is water soluble, so you should not either let the vegetables (especially potatoes) into the water for long, or wash or boil them.
The best option is to eat them fresh, baked, or grilled and steamed. You should also avoid fats (you should use 3 tablespoons of olive oil a day at the most). Also, you should minimize the salt (which promotes bloating and impoundments); to flavor your dishes you can use oregano, lemon, vinegar, onion and various spices.
See also: 5 myths and 5 truths about salt
Avoid certain type of foods
There are some foods that inflate us but they are not the same for all people. Some usual suspects are tomatoes, beans, cabbage, broccoli, cauliflower, onions, greens, and unripe fruits, dairy and all the fruits and vegetables that have seeds.
Of course, all of these foods inflate us transiently, but they increase evacuation and / or urination, and eventually they reduce our weight. Also, we should avoid the ready and packaged foods, which are very rich in salt, such as canned food, any kind of fast food and baked foods (including bread).
See also: Healthy packaged food to add to your shopping list
Watch your drinks
Good choices are fruit and vegetable juices, coffee and tea (especially with lemon and sugarless).
It is important to drink plenty of water (2 liters a day), because it helps to detoxify and fight constipation; don’t leave more than one hour without drinking some water.
It is advisable to avoid soft drinks, because they contain a lot of sugar, all soda drinks because they contain sodium, alcoholic beverages especially beer. If you want to drink alcohol, just prefer some wine.
See also: Are diet drinks bad for you and Is Drinking alcohol good for you?
Massage your belly
Sit in a comfortable chair and with a circular clockwise motion massage your belly with some kind of oil, e.g. almond oil. This facilitates digestion and helps us avoid bloating.
Say ‘No’ to simple sugars
Chocolates, biscuits, sweets increase sharply our blood sugar, overwhelm the pancreas and they make us gain weight.
See also: Is Stevia better than sugar and Natural ways to replace sugar in your diet
Focus on exercise
Walking, running and other forms of exercise help us lose weight, as well as the local abdominal fat.
These tips also help in reducing belly fat….
- Add in all salads 1 tablespoon olive oil and lemon or vinegar.
- Every morning and half an hour before taking breakfast, drink the juice of one lemon (dissolved in water).
- At breakfast include one cup of green tea without sugar.
- The most effective foods for a flat belly are: artichokes, green beans, cucumber, beets, apple (peeled), pineapple, papaya, grapefruit, oranges, plums.