The accumulation of fat around the middle can take on different forms depending on the cause: excess fats in the diet, water retention, etc. In order to make your weight loss more efficient, you need a specifically tailored diet based on your tummy shape. Read on to find out more!
1) Rounded tummy
This type of tummy tends to be flatter in the morning than in the afternoon. As the day goes on, the tummy swells up due to indigestion and the accumulation of gas.
This type of tummy affects overweight and slim women alike, because it is often linked to food intolerances, allergies, or if your diet is not varied enough, to the phenomenon of “lazy intestines”.
Your stomach has become used to eating the same foodstuffs too often. By eating the same thing for several days, you will find it more difficult to find out whether you have any food intolerances, such as to lactose, yeast, alcohol, wheat or gluten. If you have any doubts, arrange for testing and cut out certain foods in turn in order to determine which one(s) are causing bloating.
Once you have figured it out, you can eliminate these foodstuffs from your diet. Change your food habits, and be sure to eat a wholesome breakfast, including fruit and whole grain cereals.
A few recommendations to follow:
- Don’t eat too late in the evening.
- Drink plenty of water throughout the day.
- Add natural probiotics to your diet.
2) Post-pregnancy tummy
Women who have given birth in the past two years often have this type of tummy, especially if they have not done regular exercise during this period. The base of the abdomen is thus larger than the the upper part.
This is normal after pregnancy, as the uterus becomes heavier and has a tendency to descend a little. It can take from 6 weeks to 1 or 2 years for your tummy to be flat again, which can be achieved with a targeted diet and exercise programme.
After giving birth, it is generally recommended that you wait three months before going back to intense exercise. One or two months after giving birth you can also take fish oil supplements to help you burn fat and reduce the production of hormones that make you want to keep eating.
Good fats (from avocados, salmon, chia seeds, etc.) are also great sources of numerous nutrients that your body needs to fight fatigue and absorb vitamins.
Regular pelvic exercises can be done from when you give birth, for example, Kegel exercises. In the first few months, avoid sit-ups if your muscles have not yet recovered.
3) Fat at the base of the tummy
This type of tummy often occurs in people who always repeat the same sporting exercises. The body is slim, but we note a protrusion in the lower abdomen.
Avoid repeating exactly the same exercises every time you do sports, because you burn fat in the hips, legs and arms but not in the tummy. Change your exercise programme regularly: include a few sit ups but also arm flexes and resistance exercises.
Furthermore, a healthy diet is essential to eliminating fat pockets in the lower tummy. Go for green vegetables, whole grains and fruit.
4) Bloating in the upper abdomen
This type of tummy is characterised by long term prominent bloating in the area between the diaphragm and the bellybutton. There are two possible causes: an unhealthy diet, or the presence of cortisol, a hormone which causes fat to accumulate around the stomach.
Avoid consuming too much caffeine, eating too much fat, sugar and salt, and avoid eating too quickly or at irregular times. Try to eat at fixed times every day. You can also fight against fatigue by eating more dried fruit.
Don’t forget to exercise, choosing more relaxing than dynamic exercises (yoga, walking, etc.).