Want to know how to deflate the belly? Meanwhile, you should ask if your days are not too hectic and marked by an unbalanced diet. If the morning at breakfast go so fast that you can hardly drink coffee, lunch swallow a sandwich at your computer, then you spend the day sitting at a desk and the only sport you do is run from the office to the school of your children and then the supermarket to buy something ready for dinner because you have no time to cook, you may be the kind of “too busy woman” to eat healthy.
Do not be surprised if, at the end of the day, as well as tired you feel your belly swollen like a balloon. It happens because a power is not balanced, the habit of eating on the run and a sedentary life lead to an imbalance of intestinal flora, causing swelling, heaviness and poor digestion.
Do you want to restore well-being? Slow down and rediscover the pleasure of eating and living better! Here are 10 healthy habits to be followed to deflate the stomach and feel light again.
1- How to deflate the belly with the right time to eat healthy
Eating healthy is the key to feeling good, yet it is also the daily ritual that often sacrifice more: how often quick meals out of home consumption, eating what happens, so as not to take time away from the commitments of the day? This translates into a diet monotonous and unbalanced from the nutritional point of view, too high in certain foods and low in others, because the rush takes you to choose the most practical foods, easy to find and easy to consume, instead of those referred your body needs to stay healthy: a sandwich bought at lunch bar is much more comfortable than a salad made with your hands, but you know what the consequences of this ” food shortcut”?
Nutritional deficiencies, a diet too rich in fats and salt, over-packaged and pre-cooked products at the expense of fresh and healthy food, and the result feels and it shows! To feel good and deflate your belly, it is important that you change your priorities: eat healthy and follow a varied and complete diet is a matter of time, then struggled to find it!
Slow down, put a stop to the busy schedule of the day and learn to give more value to the quality of what you put on your plate. In this way you will give an even cut the air in the belly!
2- Eat slowly and chew well
“The first digestion occurs in the mouth”. How many times, when you were little, Mom repeated this phrase to remind you to chew well? And he was right! Often swelling and heaviness that you feel after a meal are caused by the fact that you eat on the run. Remember: haste is the enemy of belly!
If you eat too quickly chew the food properly, you risk swallowing too much air and go meet digestive difficulties and hard belly. Eat slowly; on the contrary, it helps digestion because the well-shredded bite is more easily attacked by gastric juices, which can then demolish best ingested food. In addition, if you eat plan assimilates the nutrients and give your brain time to receive the signal from the stomach satiety. The result? Is not likely to swallow more food and more calories than you need and you do not feel weighed down after a meal.
In short, you have many good reasons to eat slowly. Here are 4 tips that you can put into practice from tomorrow:
- Striven to dedicate at least 20 minutes to your meals, even if you have a busy schedule;
- Get in the habit of eating at the table seated for lunch and dinner;
- Supports the fork on the plate between mouthfuls and not take it in your hand until you’ve chewed well everything you have in your mouth;
- Drink small sips of water between mouthfuls.
3- How to deflate the belly doing more and 5 meals a day
When you live on the run, the temptation to skip meals for lack of time is very strong. If you wonder how to deflate the stomach, you should know that there is nothing more wrong of skipping meals, because in addition to subject your body to stress and to deprive him of energy and nutrients it needs, risk of starving to arrive next meal and swallow the food too quickly and in excessive amounts than your needs.
Instead, it is important to share power more meals and snacks , starting with the breakfast, which gives you new and makes you start your day with the right energy after the overnight fast: if you make small, frequent meals and, in the morning and the afternoon , get in the habit of breaking the hunger with a piece of fruit, raw vegetables or a yogurt, you will avoid overeating at meals and feel weighed down soon after.
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4- How to deflate the belly with probiotics
Swelling, heaviness, slow digestion are signs of alteration of your intestinal flora, which has lost its natural defenses: probiotics. These micro-organisms, due to their ability to resist gastric acid and bile and to adhere to the cells, to produce antibacterial substances and to colonize the intestine, can modulate the balance of intestinal flora and boost their immune system.
Probiotics are naturally present in our body, but poor diet, an unhealthy lifestyle and stress can make them fall, indentation and exposing your gut and your whole body to a higher risk of external aggression. It is therefore important to “fill up” with the right diet: eat a yogurt a day, for example, is a healthy habit that helps you maintain the balance of your intestinal flora, giving your tummy wellbeing and lightness.
5- How to deflate the belly with the fibers
Even a gut a bit lazy can cause swelling and discomfort: if you want to know how to deflate the stomach, starts from fibers, which aid digestion and intestinal transit and give you a hand to find the regularity and combat bloating, which is often a consequence of constipation.
The fibers are plant foods that our digestive system is not able to absorb and for that the expel through the intestine, which in this way is free and gives us well-being and a more flat stomach. They are mostly insoluble fiber, contained in cereal and vegetables, to improve gastrointestinal functions. But also soluble fibers are very important, because they help slow the absorption of sugar and fat and thus to control the level of glucose and cholesterol in the blood, as well as being responsible for the feeling of satiety, helping to limit the excesses at the table : are found mainly in fruits and vegetables.
That’s why cereals, but also vegetables such as artichokes (which contain both soluble and insoluble fiber), cabbages and carrots, fruit (especially apples, pears and kiwi) 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, they will provide 25 grams of fiber, the recommended daily dose.
You’ve always thought it was the pasta to make you swell? Eat it quietly because it’s not as if you happen often feel bloated immediately after, you may suffer from an intolerance to gluten … or just have exaggerated with the condiments!
6- Top up bean to regain your regularity
The legumes are an ally to combat intestinal laziness because, thanks to the cellulose containing, favor the elimination of waste through the feces. For this represent an important food to include in your power to restore well-being and regularity and deflated belly.
Having trouble digesting them and you feel a bit bloated after eating? It happens because, like potatoes and cabbage, are composed of carbohydrates that tend to ferment in the gut and that, 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 amounts.
Legumes are also a source of vegetable protein (up to 14%), and are particularly useful if you are vegetarian or not too much you love meat and fish. The tip: consumable along with cereal, in this way you can guarantee you all of the essential amino acids that the plant proteins, by themselves, would not be rich.
7- Drink lots of water
During the day, you are so committed to forget to drink and in the evening, you feel weary and heavy. It happens because you are depriving your body of an essential element to function well, it keeps your mind active and agile, and also helps to promote intestinal regularity. So if you want to figure out how to deflate the stomach, you have to understand the importance of drinking.
It is precisely the water, in fact, to allow the soluble fibers to perform their function: absorbing tend to swell, pressing on intestinal walls and favor the transit speed. If, however, you do not drink enough, bowel function and even slow down the absorption of nutrients. The water also has a draining and purifying effect, helping you dispose of toxins and combat retention, so it is doubly useful to counter the sense of swelling and heaviness.
That’s why you have to drink at least 1.5 / 2 liters a day. Always brings a bottle in your bag with you or keep it on your desk and sip water in small sips at regular intervals: the sense of well-being that you will experience at the end of the day will help you remember more this healthy and refreshing habit.
8- Get away from chewing gum and soft drinks
Chewing gum and carbonated beverages, including sparkling water, do not go over well with the welfare of your belly, the first because they cause increased swallowing of air , the latter because they are carbonated which can help which “raised” your abdomen, giving you an unpleasant swollen belly, so try not to abuse it!
9- Adjusted with a herbal tea
The teas are doubly useful if you’re someone who does not like to drink water, are the perfect alternative to keep you hydrated, more, if you choose infusions digestive effect, draining and cleansing, they can help you deflate the belly and give you a belly flatter.
10- How to deflate the belly: eliminates laziness and get moving!
Playing sport contributes to your overall well-being, makes you more toned, loosens the muscles and joints and also helps you digest better. If you are lazy, in fact, your gut is laziness and it is easy to constipation and bloating do peep.
For this, a sedentary lifestyle is not good for your health, to your line or even to your stomach. We know this: you do not have time to play sports. However, if you want to learn how to deflate the stomach, the movement has become a must. To keep active then you do not need as much time as you think, try our fitness challenge 100 days, 30 minutes of sport a day to get back in shape!Tags: 10 good habits, deflate the belly