The (real) tips for having a flat stomach

What you must remember : 

• The stomach is constantly changing and its appearance varies throughout the day. A stomach on an empty stomach will not be the same as one after a meal, which is in full digestion.
  
  
• Know that each belly is unique, so it is not interesting to compare yourself to others.
  
  
• Improving your lifestyle by implementing new habits can help you achieve your flat stomach goal.

Our attention is often focused on our stomach. We wish it were more like this, and less like that. Know that each belly is unique, so there is no point in comparing yourself to others. It is normal to find yourself with a small stomach during the day. The stomach is constantly changing and its appearance varies throughout the day. A stomach on an empty stomach will not be the same as one after a meal, which is in full digestion. And that's normal! If you want to feel more toned, have a flat stomach and improve your intestinal health, in this article we have put together 8 (real) tips for adopting better lifestyle habits, thus bringing you closer to your flat stomach goal. And it's not just a question of aesthetics, reducing abdominal fat also means reducing cardiovascular risks.

1 – Adopt good eating habits

Having a flat stomach can be promoted by adopting good eating habits, making sure to vary our diet and balance it throughout the day so that it provides everything our body needs in order to function optimally. Obviously, it is advisable to consume fruits, vegetables, cereals, legumes and lean meat, while avoiding ultra-processed industrial foods which contain many additives harmful to health. For you, we have put together 4 habits to implement in your daily life:

• Identify foods you have trouble digesting and limit them: Every body is unique and reacts differently to foods. Some of them can cause bloating or digestive discomfort. Take the time to evaluate your feelings after meals and identify those that cause you digestive problems. Limit or avoid these foods to promote harmonious digestion and a flatter stomach.

• Limit your salt intake: Salt can be a real enemy. Excessive salt intake can lead to water retention, which makes you feel bloated and makes your belly look bloated. To limit this, try reducing your salt intake by avoiding processed foods and cooking at home with herbs and spices to enhance the taste.

• Don't force yourself to finish your plate: Even though it may seem rude, not forcing yourself to finish your plate when you're no longer hungry is an excellent habit to adopt. Listening to your body and paying attention to these feelings of hunger/fullness helps you avoid eating too much. We have devoted an article to this approach: intuitive eating .

• Consume detox foods to benefit your body: Certain foods are known for their detoxifying properties, helping to eliminate toxins and promote healthy digestion. Among them, we find fresh vegetables and fruits from organic farming which are rich in fiber and antioxidants, seeds and nuts, lean proteins such as fish and legumes. If you are short of detox recipe ideas , do not hesitate to consult our article dedicated to this subject.

2 – Hydrate regularly and sufficiently

Staying hydrated regularly and sufficiently has many benefits. This facilitates the elimination of toxins accumulated within our body, improves the digestion process (goodbye to slow transit), stimulates metabolism and prevents water retention. Make sure to drink at least 1.5 to 2L of water per day to keep your body functioning optimally, have a flat stomach and better overall health. So remember to take your water bottle with you everywhere, so there are no more excuses for not hydrating yourself all day ! If you can't drink a lot of water, don't hesitate to make infusions or teas, which can help you drink more and vary the tastes a little.

3 - Take care of your stomach using food supplements

Taking food supplements to take care of your stomach can be very useful for reducing your stomach bloating by improving your general intestinal health. Indeed, an unbalanced microbiota, difficult digestion or even a period of constipation are not conducive to the famous flat stomach. Helping you with natural food supplements can only be beneficial for you. At DIJO, we have developed probiotics and food supplements targeting very specific stomach problems.

First of all, know that a flat stomach is synonymous with a healthy stomach. This is why our 5-day reset as well as our Top Stomach pack can help you achieve your goal. This pack combines 3 products, Essential Probiotics, Glutamine and Liver Detox to help you get your stomach back in top shape.

• Our 5-day reset is an essential product which will allow you to firstly reduce bloating, flatulence and gas and thus instantly regain a flat stomach.
  Indeed, thanks to its high active content and its short duration, this product will provide you with rapid and effective relief. To prolong its effects, it is advisable to carry out a top belly pack treatment afterwards to strengthen your flora or relieve specific digestive symptoms.

• Essential probiotics : a treatment which aims to repopulate your intestines with good bacteria and strengthen your intestinal microbiota. These quality bacteria contribute to better digestion and better fermentation of food. If you are prone to bloating, we recommend a 3-month treatment to restore balance in depth.

• Glutamine : By acting as fuel for certain players present in the intestinal wall, this amino acid ensures its proper functioning and fights against intestinal porosity. Our DIJO glutamine cure contains 3g of L-glutamine, to relieve leaky intestines and ensure the integrity of the intestinal barrier.
  
  
  

• Liver detox : This product contains plants, such as milk thistle and rosemary, known to support the liver and strengthen the body. Undertaking this detox treatment will allow you to stimulate the elimination of toxins accumulated within your body and will help you have a flat stomach.
  
  
  
  In other words, this is the ideal pack to get you off to a good start.
  

• Easy digestion : in addition, this product combines compounds selected for their beneficial effects on the digestive system. It should not be taken as a cure, but occasionally, after a hearty meal (like an overdose of raclette), after ingesting a food that you have difficulty digesting, or quite simply when you feel heaviness coming on. the tip of their noses. We advise you to take 2 to 4 capsules after a meal, depending on how you feel.

• Light transit : a product to be taken occasionally to relieve both occasional and chronic constipation. It facilitates digestion, improves sluggish transits and maintains digestive comfort. In case of chronic constipation, we advise you to take a 5-day course, taking 2 capsules after one of the meals of the day, then again occasionally.

4 – Exercise regularly

We are often trapped in a sedentary lifestyle, spending long hours sitting at work or school. To counter this trend, integrating regular exercise into our daily lives is essential. Small changes, like taking the stairs instead of the elevator or walking instead of taking the car, can already make a difference. In addition, practicing a sport that does us good, both physically and mentally, is an excellent option. Physical activity boosts metabolism and promotes fat burning, which can contribute to a flat stomach. However, it is important to keep in mind that it does not target weight loss in a specific area, but acts globally on the entire body. In terms of exercise, we advise you to do core training, which is particularly effective for obtaining a flat stomach, because it strengthens the abdominal muscles and activates the deep muscles, thus creating a solid foundation for a toned stomach.

5 - Learn to regulate your daily stress

You may not know it, but your stress can have a significant impact on your stomach. First of all, stress is responsible for an increase in the production of cortisol, the stress hormone, which can be associated with weight gain, and in particular with an accumulation of fat in the abdominal area. Additionally, stress can influence our eating behaviors and slow down digestion, contributing to weight gain in this region. But do not panic ! There is no shortage of solutions to help you regulate your daily stress: meditation, yoga, cardiac coherence... This will help you have a flat stomach !

6 – Practice the stomach vacuum technique

Still little known to everyone, stomach vacuum, also called “false thoracic inspiration”, is a breathing technique to strengthen the abdominal muscles. Unlike the “classic” exercises that we are used to doing to work the rectus muscles (the famous chocolate bars), this method allows us to work the transverse muscles. This hypopressive exercise works the muscles located deep in the abdominal wall and contributes to the flat stomach effect, without exerting pressure on the perineum. This is because by strengthening these deep muscles, it creates a natural sheath that supports your internal organs and pulls the internal muscles closer to the spine. This helps to flatten the abdominal region and slim your waist. By regularly practicing this technique, you also improve your posture by strengthening the muscles that support the spine, thus promoting this flat stomach effect. This gentle breathing method is effective but, be careful, it must be done correctly!

For beginners : 

1. Starting position: Lie on your back with your knees bent and your feet flat on the floor shoulder-width apart. Place your arms alongside your body.
2. Inhale: Take a deep breath through your nose to fill your lungs, and be sure to engage the perineum at the end of this breath (as if you were holding back from going to the bathroom).
3. Exhalation: Slowly exhale all the air from your lungs by exhaling through your mouth and maintaining the contraction.
4. Maintenance: Once you no longer have any air, practice false inspiration (no air comes in) while pulling in your stomach. Your belly button should come closer to your spine. Hold the contraction
5. Release: Gradually, release the contraction and inhale normally.
6. Repetitions: Perform 5 to 10 repetitions, gradually increasing the hold time as you gain abdominal strength. To be effective, practice 2 to 3 times per week minimum.

For more advanced levels:

Once you are comfortable, you can do this exercise in a sitting or standing position. The most difficult way of this exercise is done on all fours, because it also requires fighting against gravity.

Our advice: It is recommended to exercise on an empty stomach or some time after meals, as this can cause discomfort during exercise and disrupt digestion.

7 – Treat yourself to a belly massage

In itself, massage does not allow you to have a flat stomach (don't forget a healthy lifestyle!). However, having a belly massage can provide some benefits to help achieve a flat stomach. In fact, it helps stimulate blood and lymphatic circulation in the abdominal region, improve digestion and reduce bloating, which promotes better digestive functioning and a feeling of lightness. But then, what types of belly massage should you turn to? There are several that can help improve digestion and reduce bloating. We give you some examples:

• Lymphatic massage: It aims to stimulate the lymphatic system, which plays a vital role in eliminating toxins and waste from the body. This type of massage involves gentle, rhythmic movements aimed at draining lymph and reducing swelling due to fluid retention.

• Abdominal massage: Mainly focused on the stomach region, this massage can include different movements (kneading, pressure, smoothing, etc.) to stimulate blood and lymphatic circulation in the abdominal region, relax the muscles and relieve tension. It may be beneficial for improving digestion, reducing bloating, and promoting regular bowel function.

• Swedish Massage: This massage uses movements such as effleurage, kneading, friction, percussion and stretching to relieve muscle tension, improve circulation and promote overall relaxation. Although not specifically focused on the stomach, some practitioners may include gentle abdominal massage movements in the session.

• Shiatsu massage: This Japanese massage technique uses pressure on specific points on the body along the energy meridians. In the stomach, shiatsu can target acupressure points linked to digestion and the body's energy balance.

8 – Make sure you get restful sleep