Bloated Belly: Eating Habits, Exercise and Massage

If you feel self-conscious about a little tummy, rest assured: you are definitely not alone! Nature can be unfair at times, and women tend to store fat more easily, particularly around the belly and hips… But thankfully, this doesn’t have to be your fate! Feeling lighter day to day often starts with good eating habits, suitable physical activity, walking, Pilates or massage. So don’t wait any longer: discover our tips!

Adopt a healthy diet

For a flatter belly, it’s not necessarily about eating less, it’s about eating better: have 5 small meals a day to avoid cravings. Increase your intake of fruit, vegetables and fibre, and also opt for protein at every meal. To find out more, discover our tips for a healthier lifestyle.

For snacks, treat yourself to dried fruit or two squares of dark chocolate, for example. That said, limit your consumption of overly fatty and sugary foods, as well as processed products: cakes, frozen meals, sweets, pastries… These products often contain plenty of salt, sugar and fat! For your meals, keep it simple and stick to the essentials with fresh, unprocessed ingredients: eating well doesn’t have to be complicated!

Bloated belly: choosing the right drinks

The best and simplest way to stay hydrated is still water! It’s the only drink your body truly needs. To mix things up, you can add a few drops of fresh lemon juice for flavour, or opt for herbal infusions and teas, hot or iced depending on the season.

Avoid sugary, processed and fizzy drinks, as they can make your belly feel bloated and provide extra calories. You can, however, continue to enjoy unsweetened coffee or fresh fruit juices, depending on your usual habits.

Exercise to work your core

For a more toned belly, there’s no magic trick: you need to work your core! To build a firmer tummy, combine targeted exercises with cardio. For cardio, choose an activity you enjoy and do it 2 to 3 times a week in sessions of at least 45 minutes: cycling, brisk walking, swimming, zumba… The options are endless!

Make time for massage

The pinch-and-roll technique can be part of a massage routine, on the belly as well as the rest of the body. To make sure you’re performing this massage correctly, use your Anti-Cellulite Cupping Cup, which can accompany pinch-and-roll massage on the hips and belly. You can complement this moment with a few minutes of massage using the Orange Peel Massager, particularly on the belly and waist.

Bloated belly: foods to keep an eye on

Obvious, you might say! Bloating can contribute to the feeling of a swollen belly. So steer clear of chewing gum and keep an eye on certain foods, depending on how you personally feel day to day. These may include fatty red meats, oily fish, cabbage, dairy products in excess, animal-based products, cooked fats such as fried foods, and fizzy drinks. If the discomfort persists, ask your doctor for advice.

Bloated belly: fibre and probiotics on your plate

If your belly often feels bloated due to sluggish digestion, it’s time to take a serious look at your nutrition. You may be lacking in fibre, and you’re not alone, as the vast majority of people don’t eat enough of it. If you have any doubts, ask your doctor.

Whatever the reason, take back control of your diet and focus on smart food choices!

• For fibre: legumes (lentils, white beans, chickpeas), dried fruit (prunes, dried figs, dates), wheat germ (great stirred into yoghurt or sprinkled over salads), wholegrains (barley, oats, rye), nuts (almonds, pistachios, walnuts), green vegetables (peas, spinach, chard, green beans), olives, and fruit (berries, pear, kiwi).
• For fermented foods and prebiotics: fermented dairy products (yoghurt, kefir, buttermilk), chicory, artichoke, sauerkraut, brine-preserved foods (olives, gherkins and pickles), kombucha (for those who enjoy it!), barley, leek, and brewer’s yeast.

Walking as part of your daily routine

The tip may seem simple, but it could make a difference! Our lifestyles have changed dramatically. We spend far too much time sitting still: at work, at home and in the car. Stop! Get up and take a few steps whenever you get the chance. This will help you change position regularly and adopt a more natural posture than sitting for long periods.

Every opportunity is a good one to walk! A shopping trip, a stroll with your dog, running errands, a romantic after-dinner walk with your partner, visiting an exhibition with your best friend… Walking can easily become part of your daily routine and encourage you to change position after sitting for a while.

What to know about plants

Could herbal medicine be of interest to you? Psyllium, chia seeds, konjac, chamomile, ginger, anise or fennel: many plants and seeds are familiar staples of our kitchens and herbal teas (our capsules actually contain some of these!). To find out more, read our article on plants used in herbal medicine, as well as our articles on cherry stalk and meadowsweet. Before taking any plants, ask a doctor or pharmacist for advice, especially if your belly remains bloated.

Pilates, a gentle form of exercise

Looking for a gentle form of exercise? If cardio isn’t your thing, but you enjoy workouts that combine flexibility and muscle toning, Pilates is made for you. This discipline, which blends dance, yoga, gymnastics and fitness, works on posture, balance, flexibility and muscle strength.

Certain Pilates exercises specifically target the core and back. They can help strengthen the back, lower-back and abdominal muscles. What’s more, this practice can help you become more aware of your posture. We all know that a slouched position (don’t worry, you’re not alone!) can affect the appearance of the belly over time. Taking part in an activity such as Pilates can therefore support gentle work on posture and abdominal tone. You can also read our tips for a flat stomach.

Bloated belly: talk to your doctor

Is your belly bloated for no apparent reason? It may be time to see your GP. Book an appointment and describe the symptoms associated with the bloating. Your doctor will review your situation with you and help you find the right solutions. If you are wondering about a hormonal imbalance, ask your doctor for advice as well.

If you adopt these good habits now, you can observe how your belly changes and feel lighter. If your belly remains bloated or you are concerned, ask your doctor for advice.

Frequently asked questions

How can I naturally reduce bloating?

Take a look at what you eat and drink, and prioritise water, fresh foods and fibre. Walking, suitable exercises, Pilates and massage can also become part of your daily routine. If the bloating persists or concerns you, ask a doctor for advice.

What should I do if my belly does not go down?

If your belly remains bloated without a clear explanation, make an appointment with your GP. Describe any associated signs so they can advise you. Avoid making major changes to your diet or taking plants without speaking to a doctor or pharmacist first.

Related articles

• Water retention in the belly: causes and tips
• 3 good habits for caring for your stomach
• 4 tips to prevent cellulite after 30

Useful categories: Slimming the Belly, Holiday Season Tips.