Summer is coming soon and many of us want to look perfect. Sometimes, however, our bellies don’t seem to shrink in size, despite our best efforts.
The CreativeSide sought the advice of James Duigan, a top coach who trained Elle Macpherson and Rosie Huntington-Whiteley, and learned the causes of unwanted growth around the waist.
Types Of Tummy And How To Slim Them
1. ” Love Handles”
Distinguishing feature:
- “Cushions“ on your sides.
Causes:
- Sedentary lifestyle.
- Sweet tooth
- Excessive alcohol consumption.
- Too much sugar and refined carbohydrates (cookies, cakes, and white bread) or starchy carbohydrates (pasta and rice) in your diet.
How to get rid of it:
Drink less alcohol. Several glasses of wine drunk 3-4 times a week lead to a “wine waist” with a belly and greasy sides. Stop drinking for two weeks and remember moderation.
Reconsider your diet. Avoid special diet products and low-fat foods. Opt for eggs, lean meat, and vegetables, as well as good fats like avocado, walnuts, and high-fat fish.
Find time to exercise. You don’t have to go to the gym. Long walks will do along with lunges, squats, and reverse push-ups at home.
Special instructions
Physical exercise and a proper diet are sufficient. Both allow you to see your belly get smaller and this will give you the strength to go on.
2. Stress Belly
Distinguishing feature:
- The fat is concentrated around the navel and the belly is thick, not loose.
Causes:
- Chronic stress (high cortisol levels).
- You often miss meals.
- You drink a lot of coffee.
- Irritable bowel syndrome.
- Unhealthy foods (salty nuts, chips, etc.).
How to get rid of it:
Go to sleep early. Sleep little and poorly under stress, stopping the production of leptin, a hormone that helps regulate appetite and metabolism.
Relax before sleep. Breathing exercises, a long bath or meditation will suffice. Such useful habits will help you sleep well. Limit your nightly coffee consumption (drink no more than 2 cups a day).
Don’t overexert your body too much with exercise. Excessive cardio will only increase your cortisol levels. Do yoga, long walks, even a gym session will calm you down, but don’t overdo it.
Include magnesium in your diet. Magnesium is a “relaxing” mineral contained in dark green vegetables, nuts, and wheat bran.
Special instructions
- Do some yoga and stretching and drink chamomile tea before bed. This will lower cortisol and help your body calm down.
3. Low Belly
Distinguishing feature:
- You are thin, but your belly sticks out a little.
Causes:
- Recent maternity.
- Monotonous and overly exertive exercises in the gym
- Unchanging diet.
- Spinal curvature.
How to get rid of it:
A healthy diet and lots of fiber. Leafy green vegetables, whole wheat bread, and other sources of fiber are good for you.
Give up on squats. You will probably practice them incorrectly, putting a lot of strain on your lower back, making your spinal column worse, and making your tummy more prominent. Replace plank squats.
Equitable distribution of the exercise. Do not over-exercise any part of your body. Try circuit training: in this way, you will work all the muscle groups.
Special instructions
- Drink more water and go for easily digestible foods (green vegetables) and light protein (fish and chicken).
4. Mommy’s belly
Distinguishing feature:
- After delivery, the belly looks like you’re pregnant.
Causes:
- Too little time for you. The uterus goes down after birth and getting results becomes more difficult than it was before pregnancy. It will take at least 6 weeks to return to normal size.
- You started training very early. It is best to rest 2 to 3 months after giving birth before you start exercising.
- Weak pelvic muscles.
How to get rid of it:
Include fish oil in your diet.
Try to consume healthy fats every day: nuts, vegetable oil, and olives. They help combat fatigue, which is an advantage for mothers.
Make the obligation to do Kegel exercises. They act as a natural corset for your body. Strain and relax your pelvic floor muscles 15 to 20 times and repeat this exercise 5 times a day.
Suck in your belly. It is a really healthy habit that tones muscles without exercising too much.
Give up on squats and crunches. These are the worst for your body after birth: let it recover first.
Special instructions
- Nap afternoons and stretching before bed. Cover the windows and let yourself sleep during the day: sleep hormones will intensify fat burning.
5. Inflated Belly
Distinguishing feature:
- Your stomach is flat in the morning, but it grows during the day, regardless of whether you are overweight.
Causes:
- Food Allergy.
- Sluggish bowels.
- Intestinal flora imbalance.
How to get rid of it:
Exclude foods that don’t match your body. The most common non-tolerated substances are gluten (bread, pasta, confectionery), alcohol, yeast (cakes, beer) and processed dairy products (cheese, milk, butter).
Opt for a diet rich in fresh vegetables, meat, chicken, and fish. Try to avoid bread and sweets for 2 weeks and see if your belly has stopped swelling.
Do not skip breakfast. Make the most of your meals, as digestion is at its peak in the morning. Do not eat at night. Chew your food well and drink plenty of water.
Swelling may be a sign of imbalanced intestinal flora. Pre and probiotics are the easiest solutions. They are present in sour cream and certain fruits and vegetables, such as cabbage, garlic, and onion. A healthy stomach is a flat stomach.
Special instructions
Breathing: Do the following exercise every morning: lie on your back, relax completely, and inhale/exhale deeply 10 times. Take a walk after a meal.
