How to find and maintain a flat stomach?
Nearly 7 out of 10 French people admit to not liking one or more elements of their silhouette(1). At the top of the biggest complex: the belly (39%) and love handles (31%). Also, they are just as many to want to find a flatter stomach, and keep it. To know how to proceed, here are some valuable tips, to put into practice on a daily basis.
What are the main causes of a bouncing belly?
Poor diet
A dietary disorder can cause the appearance ofabdominal fat. By “eating disorder” is meant a poor quality diet, too much food intake, meals taken in a hurry, an appetite for fatty and / or sweet foods, an anarchic eating rhythm (sautéed meals, compulsions and snacks …). In the long term, thebellycannot remain flat: abdominal adiposity (superficial fat) or worse, visceral (interstitial fat between the digestive organs) will occur.
Sedentary lifestyle
Lack of physical activityis the second cause of a loss of abdominal tone and thus, the accumulation of fat on the belly. Moving every day not only helps maintain muscle mass (and therefore yourbasal metabolism), but also helps maintain good posture and burn the calories ingested during the day. Unfortunately, current lifestyles do not promote movement on a daily basis: prolonged sitting at work, use of motorized transport, sedentary leisure …
Digestion
Intestinal disorders (functional colopathy, Crohn’s disease, food intolerances …) contribute to give the belly a swollen appearance, although it can be flat. We are not then in the case of abdominal fat, but digestive problems – especially if there are transit disorders, intestinal cramps,bloating … Sometimes, it is the diet that maintains poor digestion: some foods are indeed more difficult to digest than others and promote abdominal meteorism or constipation (insoluble fiber, sulfur acids, lactose, gluten …).
The stress
Significant and/or chronic stresscauses an increase in cortisol levels in the blood. Cortisol is a hormone naturally produced by the adrenal gland. However, a cortisol level that is too high can cause various health problems, starting with a mechanical increase in the synthesis of glucose by theliver , which will be directly stored in the abdominal strap.
age
When we get older, we naturally tend to have a less flat stomach. Several factors explain the fat gain in the abdomen:
- The general metabolic slowing down which occurs gradually with age and which is due, among other things, to muscle wasting (up to – 50% between 40 and 80 years old).
- Hormonal collapse (sex hormones, growth hormones, etc.), which leads to greater fat storage in the abdominal area.
- The phenomenon of ptosis – stretching of the skin which accentuates the “soft stomach” effect.
What are the ways to keep a flat stomach?
Take care of your diet
The first lever on which to play to find and keep a flat stomach is undoubtedly food. It must be balanced, rich inFiber (to boost transit and control insulin secretion), but also in quality lipids (transport of fat-soluble vitamins), lean Protein(muscle preservation) and complex carbohydrates with a low glycemic index ( energy providers). To avoid storing fat in the belly, it is better to ban fast sugars (sweets, refined flour, alcohol, sugary drinks) which, immediately absorbed, are transformed into adipose mass (strong insulin peaks resulting in storage).
Finally, it can be interesting to take care of your intestinal flora. The combination of prebiotics (fibers, for example) andProbiotics(fermented foods such as yogurt, kefir, kimchi, sauerkraut, etc.) can significantly improve chaotic digestion. You can also consider starting your meals with a fruit rich in enzymes (Pineapple , papaya), to prepare the digestive process and avoid bloating.
Exercise
For a flat stomach, it is essential to move. Daily physical activity (stretching, walking for at least 30 minutes) as well as 2 to 3 weekly sessions of sport from moderate intensity (cycling, swimming, jump rope) to intense (interval running, Hiit, Crossfit) allow to maintain a dense muscle mass. If you think that abdominal sessions will allow you to find a flat stomach, it is a mistake. Indeed:
- Targeted muscle work on the abs does not cause a fat melting localized at this level. The body can quite draw energy “elsewhere”.
- Crunch sessions are not the best method to trigger lipolysis.
- Repeated bust readings may cause enlarged development of the belly muscles (especially the rectus maximus). Thus the latter may push on the abdominal wall and accentuate the “bulging belly” effect.
Drink enough
We don’t necessarily think about it, but hydration has a role to play when we want to find a flat stomach. If you are prone to intestinal laziness, drinking will help regulate transit. In addition, drinking drains the body and boosts emunctory functions. But hydration must be essentially water-based. Sodas, evenlight , are gassy and therefore tend to bloat the belly – not to mention their high content of Sweeteners, which are harmful to intestinal health. Alcohol, far too rich in sugar, and useless for the body, makes the liver fat and fatigues. On the other hand, theInfusionsLight tea and above all, herbal teas conducive to good digestion (Fennel, Artichoke, Liquorice, Lemon Balm, etc.) are to be preferred. What aboutcoffee ? We will give a Norman response: some will acclaim it for its lipolytic, diuretic and slightly laxative properties, while others will plead it (possible intestinal cramps).
Massage your stomach
Finally, we can consider a “boost” technique to find a flat stomach:Massagestag. They are ideal for relaxing, better digestion, boosting microcirculation and limiting the phenomenon ofwater retentiontag. Ideally, they will be made with a massage oil. Circulatory movements, in a clockwise direction, all around the navel, are recommended. But you can also gently tap your belly with the palms of your hands, or perform a palpate-roll (grab a fold of skin with your fingertips and then roll it by pressing your thumbs). The ideal: end your massage with a fewdeepabdominal breaths .
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.