How to have a flat stomach?

Spring is here, and dreams of the beach are coming!!! It is time to get rid of those little curves, to leave room for a beautiful flat stomach. How about opting for a new way of life? Here are some solutions for getting and keeping a flat stomach.

Take the time to eat

Did you know that the signal for satiety is only felt after 20 minutes? This is the time you need for your body to receive the signal for satisfaction sent by the brain. So, by giving yourself 30 minutes per meal and eating slowly, you can feel full in time and avoid overeating! Many studies have shown that eating quickly increases the risk of obesity.

Limiting fibres

Did you know that fibre promotes intestinal movement, protects from certain illnesses, and helps with weight control? Studies recommend consuming 25 to 30g of fibre per day.

Fibres fill with water in the stomach, giving a feeling of fullness; they can therefore significantly decrease hunger. They can be found in whole grains, fruits, vegetables, and dried legumes. However, be careful not to eat too many: in large quantities, they can irritate the intestines and cause bloating.

Choose vegetables

Did you know that vegetables drain your body? Vegetables are rich in water and fibre, they are easily digested, and they help the body to eliminate waste. Take care to limit raw vegetables; very fibre-rich, they can cause bloating. The essential vegetables for a flat stomach are, among others, lettuce, beets, artichokes and asparagus.

Limit salt consumption

Did you know that excess salt in your food causes water retention? In fact, the role of salt is to retain water in your body. So I recommend tasting your dishes before reaching for the salt shaker. I also recommend limiting processed foods that are high in salt.

Protect our digestive system

Did you know that bacteria protect our colons? To maintain and strengthen our digestive tract, it is important to cultivate the right bacteria, called "probiotics".

Among other things, their role is to reduce abdominal pain and bloating, and to keep you regular. To do so, nothing beats fibre-rich foods, since fibre is essential for maintaining your intestinal flora. I recommend choosing unprocessed foods and to eat whole or semi-whole grains. Don't forget vegetables! Ideally, you should eat one raw and one cooked vegetable per meal.

In short: opt for a balanced diet.

All of the following explanations summarize a balanced diet:

  • Build 3 meals into your day: breakfast, lunch, and dinner,
  • Bring starches to each meal (avoid eating too many pulses, since they cause bloating ;-),
  • Consume a protein product like meat, fish, or eggs at one or two meals
  • Don't forget vegetables at each meal,
  • Consider a dairy product for dessert at each meal,
  • Limit your consumption of fatty foods,
  • Limit sugary products,
  • Drink water regularly throughout the day.
Marie Fauchille
Dietician | Nutritionist
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