How to deflate the belly?
Are you bothered by the swelling in the belly area? Do you want to learn to identify the causes of this problem and how to deflate your belly with healthy, simple and effective measures?
Then you’ve come to the right place! In this article, we have gathered all the information on how to deflate your belly without resorting to diets and methods that can harm your health. Stay with us and learn more!
First, the most important
- Swelling in the abdominal region can be related to several factors such as fluid retention, constipation, intolerance to certain foods, poor digestion, inadequate diet, physical inactivity, among others.
- To avoid bloating in your belly you should eat slowly, avoid fatty, sugary, high-carbohydrate and high-sodium foods. It is also important to avoid drinking liquids during a meal, especially carbonated drinks.
- You can also use other methods to deflate the belly such as intermittent fasting, shaping massages, drinking diuretic teas and keeping a food diary.
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Step by step: How to deflate the belly
The first step in deflating the belly is to understand the reason for the swelling. Several factors can cause bloating in the abdominal region such as poor eating habits, physical inactivity, low water consumption, among others that we will address throughout this article.
To reduce belly swelling you must adopt healthy habits, resort to physical activities, aesthetic treatments and other methods that we will present below. Stay with us and learn more.
1. Reduce sodium consumption
Excessive consumption of sodium-rich foods is one of the biggest causes of fluid retention that causes bloating in the belly and other areas of the body, giving the impression of weight gain.
Therefore, whether as seasoning, in the composition of industrialized or processed foods, it is important to control the consumption of sodium and ingest the least amount of this mineral possible.
2. Increase your fluid consumption
Consuming a considerable amount of water daily is essential to keep the body well hydrated and fight fluid retention, which is the main cause of bloating in the belly.
Consume two liters of water daily.
By consuming at least two liters of water daily, you will not only decrease fluid retention, but you will decrease swelling in your belly and prevent constipation.
3. Eat slowly
Belly swelling can also be related to poor digestion. In this sense, it is very important to eat slowly and chew your food well before swallowing. This way, your digestion will be a little faster.
Another benefit of eating slowly is to achieve a feeling of satiety quickly and, consequently, to reduce the excessive consumption of foods that can increase your body weight.
4. Avoid fizzy, fried, high-fat or sugary foods
Aerated drinks favor the accumulation of gases in the belly, causing bloating in the abdominal region and increased flatulence. Therefore, it is important to avoid consuming soft drinks and other carbonated drinks.
Fried foods can also cause an increase in abdominal bloating, as they are rich in fat, a component that increases body weight and causes fluid retention. Also reduce the consumption of carbohydrates and foods rich in sugars, that is, pasta, breads, cakes, potatoes, among others.
By decreasing the consumption of these foods, your body will use the fat layer or glycogen stores as an energy source. And by eliminating glycogen, you will release the water molecules used to store this substance, reducing swelling caused by fluid retention.
5. Consume more fruits and vegetables
To replace the foods mentioned above, include in your diet, a greater supply of fruits and vegetables, foods rich in vitamins, minerals and antioxidants important for stomach and intestinal functioning.
When making your plate for lunch and dinner, place vegetables in half of the plate and complete it with a source of animal protein and a source of whole carbohydrate.
Among the most important foods, we highlight papaya, bananas, whole grains, green leaves, carrots, pineapples, kiwi, artichokes, watermelons, oat bran and natural yogurt.
6. Consume fibers sparingly
Fibers are fundamental in the process of digesting food, however, it is important to consume them in moderation, because when in excess, they can cause constipation and abdominal distension, causing a feeling of bloating in the belly.
7. Eat in small portions
To prevent bloating in the belly, it is recommended to eat small portions of food divided into several meals throughout the day, as the reduced portions are easily digested, do not cause weight gain, digestion problems and bloating in the belly.
8. Practice physical activity
Regular physical exercise is also related to decreased abdominal bloating, as it helps with digestion, decreases constipation, fights fluid retention, decreases weight, speeds up metabolism and more.
To reduce the swelling in the belly, you should bet on aerobic and muscle exercises focused on the abdominal region, such as the famous abdominals. But know that a simple walk of 30 minutes daily is enough to stimulate the functioning of the digestive system.
What is important to know about deflating the belly?
In order for you to be able to deflate your belly or prevent it from bloating, it is important to keep in mind the answer to the following questions:
How to prevent the belly from bloating?
Generally, the belly is greenhouse due to the excess of gases that cause a sequence of feelings of discomfort such as belching, abdominal discomfort, flatulence and swelling in the belly.
If you usually experience these symptoms, it is important to be aware of the foods you are consuming, as foods rich in carbohydrates and fats are the main causes of bloating in the belly.
Also avoid overeating, as this favors abdominal discomfort. The ideal is to eat every three or four hours, in small portions of healthy food.
We suggest that you avoid drinking liquids during meals, as drinks dilute digestive enzymes, which slow down intestinal transit. You can drink fluids up to half an hour before a meal or half an hour after.
What are the main causes of belly swelling?
More important than treating the effects of bloating in the belly is understanding the causes, so it is possible to avoid the causes and not just alleviate the symptoms.
Among the main causes, we can mention poor digestion and intolerance to certain foods, as you can see in detail below:
For some people, the consumption of milk and dairy products causes inflammatory processes in the body, due to lactose and milk proteins – casein and betalactoglobulin.
Eating these foods causes gastric discomfort, excess gas and bloating in the abdominal area. When dairy products are eliminated from the diet, these symptoms disappear quickly.
However, milk and dairy products should only be eliminated from the diet after a series of clinical examinations and medical advice. Anyone who is lactose intolerant must follow a special diet prepared by a nutritionist.
Gluten is a protein that can trigger inflammatory processes in some people, resulting in gastrointestinal problems, headaches, joint pain, indisposition and swelling.
Again, when removing gluten-source foods from the diet, the symptoms of intolerance will be eliminated, but before removing these foods, see an endocrinologist or nutritionist.
In some people, the digestive system can mistake some foods for toxins. This reaction can cause the body to release large amounts of fluids in the cells to release “toxins” causing swelling.
When should I see a doctor when my stomach is swollen?
The health problems mentioned above are just some of the possible causes of belly swelling. But this swelling can indicate even more serious health problems.
Therefore, whenever you feel that something is out of the ordinary in your body, seek medical assistance so that you can perform tests and follow a treatment. If you notice swelling in your belly frequently, don’t hesitate to see a gastroenterologist.
How to deflate each type of belly?
Many people do not know, but there are five “types” of swelling in the belly. Knowing how to identify it, helps to find the causes and solutions. With that in mind, we have prepared a comparative table that will help you better understand your body:
The best techniques to deflate the belly
Now that you have learned what are the main causes of belly swelling, the characteristics of the different types of bellies, which habits to give up and which ones to adhere to, it is time to learn the best techniques to quickly deflate the belly.
Although they are simple and safe methods, we recommend that you seek guidance from specialists such as an endocrinologist, nutritionist, physical educator and physiotherapist to help you identify the best solutions for your case.
- Intermittent fasting
- Modeling massage
- Food diary
We will detail each of the techniques for stripping the belly throughout this section. If you have any questions leave a comment below. Be sure to share your experience with us and other readers.
One of the most effective ways to deflate the belly and lose weight is not to stop eating, but to perform intermittent fasting. However, intermittent fasting should be performed with professional and medical guidance.
There are several modalities of intermittent fasting. Know the most common ones in the table below:
Using modeling massage is an alternative to reduce belly swelling and shape the abdomen area, as it stimulates blood circulation and the elimination of fluids.
Preferably, the procedure should be performed by a physical therapist, as the professional knows the techniques and has the necessary instruments to perform the massage and achieve visible results in a few weeks of treatment.
However, not everyone is able to invest in a package of modeling massage or lymphatic drainage sessions. With that in mind, we will teach you some options for self-styling massages.
Massage to reduce gas
With the navel as a starting point, position horizontally, four fingers above the center and perform circular movements on the point above the index finger for two or three minutes clockwise and another two or three minutes counterclockwise.
It is common to experience an increase in salivation and a bitter taste in the mouth, a sign that the massage is helping to release excess accumulated gases. Make sure to put moderate pressure on the movements.
Massage against fluid retention
Find the point to be massaged by placing just one finger above the navel – the desired point is just above this finger. Again, perform circular clockwise and counterclockwise movements for two to three minutes each with gentle pressure.
In addition to helping to eliminate the swelling caused by fluid retention, the modeling massage also helps to relieve stomach pain, common in those who have gastritis or gastric reflux.
Massage to stimulate bowel function
Place four fingers below the navel, the point to be massaged is located just below the little finger. With clockwise and counterclockwise movements, massage the spot for two to three minutes in each direction.
In addition to reducing the swelling in the belly, the massage will relieve intestinal transit and encourage going to the bathroom.
Another ally in reducing belly swelling is tea. The drink can be consumed hot or cold, depending on your preference and the time of year.
To deflate the belly, stimulate the functioning of the intestine, reduce measures and avoid fluid retention, you should ingest teas from the following herbs:
- Lemon balm
- Green tea
- Mate herb
We advise you to consume up to 1L of tea every day. Preferably, the drink should be prepared from herbs. If you prefer tea sachets, be sure to buy a product with ingredients of natural origin, without gluten, sweeteners, lactose, preservatives or calories.
The consumption of one sachet a day is sufficient to enjoy the benefits of the drink, but you can enhance these effects by drinking tea up to three times a day between morning and afternoon – as long as it does not exceed 1L.
Another tip for those who want to reduce belly swelling is to keep a food diary. You should write down in a notebook or mobile application each meal consumed.
Be sure to note how much you ate of that item, this can be measured in volume (spoons or cups), weight (grams) or volume (two bananas, for example). Don’t forget to write down the condiments you used to season the food.
Identify the foods that cause bloating.
If you have symptoms related to bloating in your belly, write down which food or foods likely caused this sensation.
Your body may be intolerant to some food or food groups and the symptoms of this intolerance usually appear soon after the consumption of the food (s). When identifying which items cause swelling, avoid them and seek help from a nutritionist.
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