How to deflate your belly: 10 good habits to adopt now Do you want to know how to deflate your belly?
How to deflate your belly: 10 good habits to adopt now Do you want to know how to deflate your belly? In the meantime, you should ask yourself if your days are not excessively hectic and under the banner of an unbalanced diet.
How to deflate the belly? Eat healthy!
If, at breakfast in the morning, you are in such a hurry that you can barely manage to drink a cup of coffee, at lunch you swallow a sandwich in front of the computer, then you spend the day sitting at your desk and the only sport you do is run from the office to your home or to the supermarket to buy something ready for dinner because you don’t have time to cook, you might be the kind of “too busy person” to eat healthy.
Don’t be surprised if, at the end of the day, you feel your belly swollen like a balloon in addition to being tired. In fact, it happens because an unbalanced diet, the habit of eating on the run and too sedentary a life lead to an imbalance of intestinal flora, causing bloating, heaviness and poor digestion.
Do you want to regain wellness? Slow down and rediscover the pleasure of eating and living better! Here are 10 healthy habits to follow to deflate your belly and feel light again.
1 – How to deflate the belly? Eat healthy!
Eating healthy is the key to feeling good, yet it is also the daily ritual you often sacrifice the most. How many times do you consume quick meals out of the house, eating whatever comes your way, so as not to take time away from the day’s commitments?
This results in a monotonous and nutritionally unbalanced diet, too rich in some foods and poor in others.
In addition, the rush leads you to choose the foods that are most practical, easy to find and quick to consume, instead of those that your body needs to feel good. A sandwich bought at the café on your lunch break is much more convenient than a salad prepared with your own hands, but do you know what the consequences of this “food shortcut” are?
Nutritional deficiencies: a diet too high in fat and salt, an excess of packaged and pre-cooked products at the expense of fresh, wholesome foods, and the result can be felt and seen!
To feel good and deflate your belly, it is important that you change your priorities. Eating healthy and following a varied and complete diet is a matter of time, so make an effort to find it!
Slow down, put a brake on the day’s myriad commitments, and learn to value more the quality of what you put on your plate. This way you will also cut out the air in your belly. If you really want to do something about your abdominal bloating, discover Melarossa’s belly deflating diet!
2 – Eat slowly and chew well
“First digestion happens in the mouth.” How many times, when you were a child, did your mother repeat this phrase to remind you to chew well
In fact, often the bloating and heaviness you feel at the end of a meal is caused by eating in a hurry. Remember: haste is the enemy of the belly!
If you eat too fast and don’t chew your food properly, you risk swallowing too much air and run into digestive difficulties and a hard belly.
In contrast, eating slowly aids digestion because the well-chomped bite is more easily attacked by the gastric juices. Plus, if you eat slowly you assimilate nutrients better and give your brain time to receive the satiety signal from your stomach.
The result? You don’t risk swallowing more food and more calories than you need, and you don’t feel weighed down at the end of the meal. In short, you have many good reasons to eat slowly. Here are 4 tips you can put into practice starting tomorrow:
make an effort to devote at least 20 minutes to your meals, even if you have a thousand commitments;
get into the habit of eating sitting down at the table, both at lunch and dinner; rest your fork on your plate between bites and do not pick it up again until you have chewed everything in your mouth thoroughly; take small sips of water between bites.
3 – How to deflate the belly by adhering to the 5-meals-a-day rule
When you live in a hurry, the temptation to skip meals due to lack of time is very strong. If you wonder how to deflate your belly, you should know that there is nothing more wrong than skipping meals.
In fact, besides subjecting your body to stress and depriving it of the energy and nutrients it needs, you risk arriving hungry at the next meal.
Instead, it is important to break down your diet into several meals and snacks, starting with breakfast, which recharges you and starts your day with the right energy after your overnight fast.
In fact, if you take small, frequent meals and, in the morning and afternoon, get into the habit of breaking hunger with a fruit, raw vegetables or yogurt, you will avoid overeating at main meals and feeling weighed down soon after.
Bloating and heaviness are a sign that your intestinal flora has lost its natural defenses: probiotics. These microorganisms, due to their ability to resist gastric acid and bile, can modulate the balance of intestinal flora and boost its immune defenses.
Probiotics are naturally present in your body, but poor diet, an unhealthy lifestyle, and stress can decrease them, weakening you and exposing your gut and your entire body to a greater risk of external aggression. It is therefore important to “fill up” with the right nutrition. For example, consuming one yogurt a day is a healthy habit that helps you preserve the balance of your intestinal flora, giving your gut wellness and lightness.
5 – How to deflate the belly with fiber
A somewhat sluggish intestine can also be a cause of bloating and discomfort. If you want to know how to deflate your belly, start with fiber, which aids digestion and intestinal transit. Fiber gives you a hand in regaining regularity and fighting bloating, which is often a consequence of constipation. Fiber is plant foods that our digestive system is unable to absorb.
Therefore, you excrete them through the intestines, which in this way gets rid of them and gives us well-being and a flatter belly.
In addition, it is mainly insoluble fibers, found in grains and vegetables, that improve the functions of the gastrointestinal tract. But soluble fibers are also very important, because they help slow the absorption of sugars and fats and thus keep blood glucose and cholesterol levels under control.
In fact, they are responsible for satiety, helping you limit excesses at the table. They are found mainly in fruits and legumes.
That’s why grains, but also vegetables such as artichokes (which contain both soluble and insoluble fiber), cabbage and carrots, fruits (especially apples, pears and kiwis) and legumes such as chickpeas, lentils, peas and beans must be present in your daily diet: 5 servings of fruits and vegetables a day, for example, ensure you get 25 g of fiber, the recommended daily allowance.
Always thought it was pasta that made you bloat? Eat it quietly because it doesn’t: if you often feel bloated right afterwards, you may be suffering from a gluten intolerance… or you may simply have overdone the seasonings!
6 – Fill up on legumes to regain your regularity
Legumes are an ally in fighting intestinal sluggishness because, thanks to the cellulose they contain, they promote the elimination of waste through the stool. This is why they are an important food to include in your diet to regain well-being and regularity and a deflated belly.
Do you struggle to digest them and feel a little bloated after eating them? It happens because, like potatoes and cabbage, they are composed of carbohydrates that tend to ferment in the intestines and therefore, in some people, can promote the production of gas: in these cases it is advisable to introduce them gradually into your diet and consume them in moderate quantities.
Legumes are also a source of plant protein (up to 14 percent), so they are especially useful if you are a vegetarian or do not like meat and fish too much.
7 – Drink lots of water!
You are so busy during the day that you forget to drink, and in the evening you feel exhausted and heavy.
It happens because you are depriving your body of an essential element to function well, which keeps your mind active and snappy and also helps promote bowel regularity.
So if you want to understand how to deflate your belly, you need to understand the importance of drinking. In fact, water allows the soluble fibers to perform their function: by absorbing it, they tend to swell, press on the intestinal walls, and promote the speed of transit.
If, on the other hand, you do not drink enough, bowel function and even nutrient assimilation slows down.
In addition, ‘water has a draining and purifying effect, helping you to flush out toxins and fight retention, so it is doubly useful to counteract feelings of bloating and heaviness.
8 – Stay away from chewing gum and carbonated soft drinks.
Chewing gum and carbonated soft drinks, including sparkling water, do not get along too well with the well-being of your belly.
The former because they cause more swallowing of air, the latter because they have carbon dioxide added to them, which can contribute to “rising” in your abdomen, giving you an unpleasant bloated belly, so it’s best to avoid them!
9 – Purify yourself with herbal tea
Herbal teas are doubly useful: if you don’t drink much, they are the perfect alternative to keep you hydrated. Plus, if you choose infusions with digestive, draining and depurative effects, they can help you deflate your belly and give you a flatter belly.
10 – How to deflate the belly with sports
Playing sports contributes to your overall well-being, makes you more toned, loosens muscles and joints, and also helps you digest better. In fact, if you’re lazy, your intestines also become sluggish and it’s easy for constipation and bloating to show up.
In addition, a life that is too sedentary is not good for your health, your figure, or even your belly. So if you want to deflate your belly, movement must become a must.
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