The belly is a source of concern and wakefulness for many men and women. We dream of a flat stomach , free of fat, with marked muscles and many times it happens that we go on a diet, but that part of our body refuses to go down , because having a swollen belly is because our intestines are, not for having accumulated fat. Whatever the case, the following 20 steps will help you deflate your belly . Never stop seeing a specialist, if the discomfort persists.

Why we accumulate fat

Fats are a form of energy reserve and protection of the body . When we eat more than we need, what the body does not use is transformed into fatty acids and accumulates in muscle tissues. The difference in fat accumulation between people is genetic.

A large waist can be a risk for serious diseases

A study published in the European Health Journal assures that if the diameter of the waist divided by the diameter of the hips, exceeds 0.91, the risk of suffering from cardiovascular diseases triples and also increases the possibility of the appearance of other diseases such as diabetes .

Steps to deflate the belly

Whatever your case, if you have a bulging belly due to excess fat or bloated by type of diet (which commonly also involves fat), take the following tips into account and try to put them into practice. If the discomfort persists, it may be time to see a specialist.

Reduce salt as the first step to deflate the belly

Whether as a condiment, in processed foods, canned goods or in various dressings, salt is the enemy of flat tummies. Sodium attracts water, so when we ingest more salt than necessary, you will retain fluids and your silhouette will take on a rounded appearance. Not to mention that it will also be reflected in the balance.

90 percent of Americans consume more salt than they should, according to a recent report from the Center for Disease Control and Prevention. The report also notes that even though people know that too much salt can increase the risk of heart and stroke, it is difficult for them to consume less.

Eat orange fruits and vegetables to deflate your belly

According to recent studies, the most convenient fruits and vegetables for lowering waist rolls are orange ones, due to their high content of fiber, antioxidants, vitamin C and beta carotene. Carrots, oranges, cantaloupe, and peaches are in this group.

Replace sodas or sugary drinks with natural ones

To deflate the belly it is essential to replace a sugary soda or juice with a natural fruit drink without sugar or just plain water, that is a way to lower calories without suffering. For every glass of regular soda or sugary juice that you avoid, you will be saving about 10 teaspoons of sugar and if you drink water, your whole body will appreciate it.

Another step to deflate the belly is to eat less carbohydrates

Muscles store as an energy source a kind of excess carbohydrate called glycogen. With each gram of glycogen it is stored along with 3 grams of water. If you are not a professional athlete, you do not need a large concentration of energy and water in your muscles.

Eat more protein if you want to deflate the belly

A diet rich in protein and reduced in carbohydrates can release excess fluids and fat from your body. Proteins should cover 25% of the daily caloric intake, also help to feel full and provide a lot of energy to the body, without negative effects on weight.

More cooked vegetables as one of the main steps to deflate

Cooked vegetables, although they do not have a similar nutritional value to raw vegetables, occupy much less space in the intestine. If you want to deflate the belly and have it more relaxed and flat, eat cooked vegetables, preferably steamed, which does not lose many of its nutrients, this will allow you not to expand your intestinal tract with extra volume.

Avoid canned vegetables

If you want to avoid deflating the belly, avoid peas, artichoke hearts and olives are among the vegetables with the highest salt content . Bell peppers, green leafy vegetables, and cucumbers have the lowest sodium level. If you eat canned (not recommended since they are processed), try at least to rinse the vegetables from the can well so that some of the sodium used in their conservation can be removed.

Avoid foods that produce gas

There are certain foods that produce gas or flatulence in the digestive system in general and the intestinal tract in particular. These include stewed beans, peas, lentils, cauliflower, broccoli, Brussels sprouts, cabbage, onions, citrus fruits, and bell peppers. Proteins and fats produce less gas than sugars and carbohydrates.

A watch on hand at lunchtime

Eating fast produces gas and leads to overeating. Eat slow. Savor each bite, set the silverware on the side of the plate between bites, and chew slowly. A healthy meal should take about 20 minutes. This is essential if you want to deflate your belly.

Acidic drinks bloat

Drinks that are high in acidity like Coke , alcohol, coffee, tea, hot chocolate, and fruit juices can irritate your intestinal tract and cause abdominal bloating. One of the most important steps to deflate the belly is drinking these drinks in moderation and occasionally, having a glass and then a glass of water is a good strategy. Although stopping them is much better.

Use long glass

When you are tempted to drink a non-diet drink, use a tall glass, which will save you between 25 and 30% of the calories. The secret is that a tall, tall glass is that it produces a visual trick, which, according to a Cornell University study, makes us drink less.

Avoid fried foods

Fried foods digest much more slowly and make you feel heavy and bloated . But fats are necessary too. If you are in steps to reduce inflammation, it is recommended to consume monounsaturated acid fats, these can be found for example in olive oil , walnuts, guacamole and dark chocolate. There are healthier cooking oils than others, for example coconut oil .

Eating at home is eating healthier

Those who eat at home at least five times a week stay thin more easily than those who eat out . A Consumer Reports survey found this to be the most important habit to keep fit for people who have lost weight. Healthy cooking is easier than it sounds. And it is one of the steps towards better digestion.

If you want to deflate the belly, watch out for the hot

Condiments like nutmeg, black pepper, chili powder, onion, garlic, horseradish, ketchup, tomato sauce, and vinegar can irritate the stomach and stimulate the release of acids. Use them as a way to spice up your meals but don’t overuse them.

Beware of artificial sweeteners

Some sugar substitutes, especially the so-called maltitol, present in cookies, energy bars and diet candies, despite not having caloric value, can cause gas, bloating and diarrhea. Try to avoid them if they are in the process of deflating the belly. The Aspartame is also an ingredient to avoid.

Chewing gum does not help deflate the belly

It is a very convenient habit for the anxious and those who suffer from halitosis or bad breath. However, although many times we do not realize it, when we chew gum or gum we swallow air. All this unnecessary air is trapped in the intestinal tract generating pressure, inflammation and expansion of the belly.

Sleeping helps deflate the belly

According to a study from the University of Michigan, sleeping an extra hour a day can make you lose about 14 pounds a year. If you manage to get that extra hour of sleep at a time at night where you probably would have had a snack, the caloric savings for that hour can reach 6 percent.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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