Flatness control: how to get rid of bulging belly

Flatness control

In pursuit of the perfect abs, we do not always realize that the secret of a flat stomach lies not only in a reasonable diet and regular physical loads. What are other things that affect our results, when it comes to making our stomach perfectly flat?


If this problem bothers you from time to time, its possible cause lies in an improperly organized diet. If this is the case, the abdomen will be swollen and hard. As a rule, increased gas is accompanied by discomfort, and namely cramping pains in the abdominal region. The excessive gas can be caused by several reasons.

Perhaps, your diet includes a lot of:

  • carbohydrate foods (starchy potatoes, corn, wheat cereals)
  • fruits and bran that are rich in soluble fiber (pectin).

Carbohydrates are the favorite food of microorganisms that live in the intestines. When digesting them, bacteria form gas as a by-product.

Another reason for increased gas production is an imbalanced nutrition:

An excessive amount of meat products with a lack of fiber

If this is the case, the decay products of animal proteins are poorly evacuated from the intestine and begin fermenting. At the same time, you get the feeling that you are about to “burst”.

Gas formation can be associated with individual reactions to certain products. With age, the synthesis of a number of enzymes involved in the digestion of food reduces. In particular, deficiency in lactase can cause the development of milk intolerance.

Swallowing air during meals can also lead to bloating. Part of the swallowed gases reaches the intestine and causes discomfort.


Find out what products cause excessive gas formation in your body. You can do it as an experiment, through excluding for a while from your diet:

  • grapes,
  • all kinds of legumes,
  • rye bread,
  • white cabbage and red cabbage,
  • mushrooms,
  • milk.

Gradually reintroduce them back into your menu, keeping track of the body’s response. If you find a “provocateur”, reduce your communication with him to a minimum.

Add fiber to your menu. Its main sources are vegetables and fruits. The best ways to cook them is to:

  • boil,
  • bake,
  • steam.

These types of cooking techniques, especially the last one, allow preserving enough vitamins in them. In their raw form, they are a powerful stimulator of motor function of the intestine, yet can become a cause of excessive gas production at the same time.

Learn the basics of an urgent aid in bloating:

  1. pharmacy teas with fennel and fennel seeds,
  2. adsorbents,
  3. warmer on the stomach,
  4. stomach massage with circular stroking movements clockwise.


Fat accumulation in the waist is typical for women with an apple-like figure. If this is the case, the waist and hips have almost the same circumference. This type of fat accumulation is more dangerous for health, since fat deposits around the waist and inside the abdominal cavity can cause violations of the internal organs function and increase the risk of developing:

  • diabetes mellitus,
  • atherosclerosis,
  • strokes.

What to do:

You can not change the constitution, but a properly organized diet and a healthy lifestyle will help you correct the problem of excess weight.

Balance your diet:

  1. eat small meals, taking into account the calorie content of food (less than 2000 kcal per day),
  2. increase the intake of fiber,
  3. reduce the amount of carbohydrates and animal fats in your nutrition.

healthy lifestyle

Try to get rid of bad habits. Excessive consumption of alcohol-containing drinks and smoking slow down metabolic processes in the body and contribute to fat deposition in the abdominal area.

Sleep more. When our body is deprived of the sleep that it needs so much, it experiences stress. As a result, the production of the hormone cortisol increases. This hormone is responsible for the deposition of fat in the upper body.

  • For an adult, a six-hour sleep is considered sufficient.


Excessive arch in the lower back (lordosis), in which the stomach begins to bulge, is typical for many women. Doctors associate this with weak back muscles, which can not support the natural bends of the spine.

Determine the presence of lumbar lordosis with a simple test:

  1. Stand up against the wall;
  2. Press against the wall your shoulder blades, buttocks and feet.
  3. Try to push the palm (without the thumb) into the space between the wall and the waist.

If it passes too freely, then you have an excessive arch of the spine in the waist region.


What to do:

Strengthen your back muscles. TO do this, you need to engage in Pilates and strength exercises, the simplest of which are hyperextensions (body lifts while lying on your abdomen). A course of manual therapy or massage will add up to the effect of exercises.

Try to maintain a correct posture. From time to time, wear a special belt for the posture correction or a corset. A simple exercise will help you get used to the correct position of the body:

  1. Lay down on the floor and bend your legs;
  2. Join your feet and press them against each other;
  3. Spread your knees apart and grab your ankles with your hands;
  4. Do not stick your belly out and try to press your lower back to the floor.
  5. Maintain this position for one or two minutes.


A few days before menstruation, our body begins accumulating water in the subcutaneous fatty tissue, which will be partially used during the period. The reason for this fluid retention lies in the change in the hormonal background.

What to do:

The abdomen volume will decrease as soon as the period ends. The only thing you can do is to limit a few days before the period the intake of following foods:

  • salty,
  • high-fat,
  • smoked.



An increase in the abdominal circumference can be caused by:

  • inflammatory diseases of the genital organs,
  • large tumors of the ovaries and/or uterus.

The most common symptoms of such diseases are:

  1. excessive amount and unusual nature of vaginal discharge,
  2. intermenstrual bleeding,
  3. menstrual irregularity,
  4. pain in the abdomen and/or lower back.

What to do:

Visit your gynecologist twice a year. Very often, gynecological diseases occur asymptomatically.

intermenstrual bleeding


Disturbances in the activity of the gastrointestinal tract can be both functional (some organ malfunction), and organic (the anatomy is broken). Functional disorders include:

  • decreased intestinal motility, when the resulting gases and undigested food remains are poorly excreted,
  • alteration of the acidity in the stomach or duodenum, which leads to excessive gas production.

The organic gastrointestinal tract disorders that are capable of affecting the volume of our stomach are:

  • gastritis,
  • inflammatory diseases of the liver and pancreas.

In all the above cases, bloating manifests on a regular basis and does not subside even with a change in diet, defecation pattern alters, body weight increases or decreases, and pain in the abdominal region appears.

What to do:

Consult a physician. He will collect your anamnesis and may additionally refer you for:

  • biochemical blood test,
  • common stool test,
  • ultrasound of the abdominal cavity.

These are required to check the functions of the pancreas, gallbladder and liver. In some cases, it is recommended to do a fibrogastroscopy of the duodenum and stomach to study the mucous of these organs.

ultrasound of the abdominal cavity