Abdominal swelling is a disorder opposed by those who want a flat stomach. In addition to causing heaviness, the swollen belly is experienced as a discomfort especially in spring when you begin to think about the costume test that awaits us in a few months.
It is good to clarify the difference between swollen belly and fat in the abdomen: the first is created when the intestinal gas exceeds 0.5-1.5 liters, the amount that is normally able to dispose of, while the accumulation of fat in the belly - more frequent in men than women - is related to a few extra pounds.
Generally speaking, disposing of fat on the abdomen is easy if you exceed 2-3 kilos and follow a program of targeted exercises and diets with commitment, while a more important overweight requires medical guidance from the specialist in dietician and nutritionist.
Flat-bellied diet
If the belly is swollen and there is a constant disturbance, it would be a good idea to carry out analyses to ascertain the presence of pathologies or intolerances and food allergies that can also manifest themselves with the retention of intestinal gases, such as lactose intolerance.
Excluding the medical cause, we can proceed with the selection of foods to be included in the diet for the flat stomach, whereby diet we mean a healthy diet respectful of the energy and nutritional needs of the individual person: ours are general indications and common sense advice.
Those who periodically have a swollen stomach should avoid the consumption of refined flours and sugars, sweets, legumes, vegetables such as broccoli, potatoes, cabbage and cauliflower, watermelon, dairy products, animal fats, and processed preparations, and limit the consumption of dried fruit.
To have a flat stomach it is good to bring to the table pineapple, avocado, papaya, grapes, kiwi, blueberries, vegetables with large leaves, artichokes, white and lean meat, such as turkey and bluefish, bread and wholemeal pasta.
To achieve the flat stomach goal you also need to cook the food in a healthy way - no to frying, yes to steaming - use the raw seasoning - the olive oil and lemon - distribute the meals during the day to eat little and often, and consume the fruit away from lunch and dinner so as not to tire the digestion.
Last resort is to have dinner at least 3 hours before going to bed so as to avoid insomnia and promote digestion because, as you know, the metabolism slows down while you sleep.
Natural remedies for the flat stomach
The liquids deserve a special mention. The swollen, tense and painful belly is also given by constipation and drinking little water. To feel better you have to reverse bad habits: avoid constipation by choosing foods rich in fiber that promote intestinal transit, and drink 2 liters of water a day to moisturize the body and combat water retention, one of the main causes of both cellulite and sense of swelling.
To have a flat stomach, a few but effective natural remedies for the deflated belly come to our aid. In the 2 liters of liquid daily, it is good to introduce also the herbal tea with fennel, lime or mallow, all plants with known digestive and purifying properties.
It may also be useful to use fennel seeds to dress the salad or in addition to other ingredients for food preparation. Infusion with artichoke leaves has a beneficial effect on the liver because it helps to expel excess toxins that contribute to abdominal swelling.
Another natural and pleasant remedy to have a flat stomach is to massage the belly tightening it between the fingers with slight but firm pressure so as to stimulate the local microcirculation. Walking in nature and enjoying a moment of relaxation every day for yourself has a beneficial effect on body and mind because it relieves the tension and stress accumulated during the day and causes of abdominal swelling.
Flat-bellied exercises
Just as the diet does not ensure results without constant physical activity, so the advice to have a flat abdomen can not ignore the indication of certain targeted exercises.
Walking at a fast pace every day for 30 minutes, doing aerobic sports such as step, running, cycling and volleyball are pleasant and healthy activities to be included in your routine. To have a flat stomach, however, you have to work hard with specific exercises, i.e. making the abdominals high, low and lateral.
Our personal trainer Andrea Frisina helps us with this, explaining which exercises are targeted for the abdominals and the flat stomach.