A more comfortable stomach: diet, habits and exercise

To start with, nobody likes hearing it, but there is no secret: a little dietary tweaking is needed, because even with all the exercise in the world, those extra pounds around the middle will not budge without changing what you eat.

Sometimes it is simply a few foods set aside that make all the difference: some people notice less bloating when they cut back on certain foods, with no promises and no set timeframe. This is not about cutting out everything you love, just dropping two or three regulars.

So, as you start your new eating plan, prioritise fibre-rich foods — vegetables, nuts and dried fruit in small quantities, wholegrains — which help keep the digestive system moving.

Cut back on fatty and sugary foods: pastries, all kinds of doughnuts and cheeseburgers which, as you well know, only add to the extra padding.

When it comes to the enemies of a flat stomach, fizzy drinks come top of the list: full of sugar and gas, they can work against a flatter stomach on their own. Also avoid white bread (choose wholemeal instead), and do not over-salt your food, as salt encourages water retention.

Skip little snacks between meals, and choose steam cooking: it helps limit bloating and preserves the minerals and vitamins in your food.

It is also worth knowing that some simple tricks can help flatten a stomach that is sometimes bloated because of everyday bad habits:

Choose trousers and skirts that do not pinch your waist: when your stomach is squeezed, breathing and digestion are hampered, and your tummy swells.

Breathe, stand tall and engage your abs when you are walking down the street or whenever you remember, to tone your stomach and stretch your muscles.

Use a body scrub on your stomach and hips about twice a week, rubbing gently in circular motions.

After your bath, massage and even knead your stomach with argan oil or sweet almond oil: blood circulation will be stimulated, the skin left suppler and deliciously nourished — and that moment is a little pleasure in itself.

Drink water regularly, and adjust the amount according to your thirst, activity level and the climate. As for added sugars, snacks, very salty dishes and alcohol, we limit without demonising: one richer dinner will not ruin a week. A large glass of water when you wake up, a water bottle on your desk, and the habit soon sticks.

If you want, you can use a slimming cream on your stomach — but on its own it will not do much: these creams are meant to complement a balanced diet or physical activity. Plant-derived caffeine is the most common active ingredient, but the effect remains cosmetic. A label such as Cosmos Organic certifies a minimum threshold of organic ingredients and a formulation charter: useful for the skin, not for your waistline.

To your new eating plan and flat-stomach habits, add a pinch of exercise, combining cardio and strength training:

Strengthening your abs helps tone the abdominal wall, but it is not enough to get rid of fat in one spot; overall physical activity and a balanced diet matter more.

To begin with, your abs play an essential role: they support your internal organs, ease strain on the spine and support the abdominal wall. Strong abs are therefore doubly effective and good for your body.

You do not need to do 600 sit-ups a day for your efforts to pay off: consistency matters more than the length of your sessions.

So each day, do about twenty minutes of abdominal work, changing position: lying on your back with your knees drawn towards your chest; feet flat on the floor as you lift your upper body, hands supporting the back of your neck; or back and neck on the floor as you lift your pelvis and bring your knees towards your chest, hands on the floor.

Stick with it. These sessions can improve tone and strengthen the abdominal wall, without promising a flatter stomach on their own.

And to your strength sessions, add some cardio, to get the blood flowing and increase your daily energy expenditure: brisk walking, cycling, swimming, dancing, skipping. Everyday movement counts too — taking the stairs, walking instead of driving, getting up regularly between two hours at your desk. Twice a week is enough to start, depending on your preferences.

The stomach is one of the hardest parts of the body to tone, and it often shows a few curves: two or three extra kilos, too little strength training, a pregnancy… and it is the first place to feel the effects of excess and quieter periods. But it is never too late to make a little effort and start a flat-stomach programme, with noticeable progress and renewed energy. So, let us go.

Budget

In practice, expect around £7–13 for a body scrub, £8–17 for a 50 ml argan or sweet almond oil, and £13–34 for a slimming cream from a natural or pharmacy brand — knowing that it is never the deciding factor. For exercise, an exercise mat for home costs around £13–25, a better-quality yoga mat is more like £34–51, and a gym membership is most often £17–51 per month depending on the city and package. Drop-in group classes are around £8–17 per session: a good way to try before committing for the year.

Sources

• Santé publique France, 'Physical activity and sedentary behaviour': benchmarks and recommendations for adults.
• World Health Organization (WHO), global recommendations on physical activity for health (150 to 300 minutes of moderate activity per week for adults).
• ANSES, opinions and intake guidelines on dietary fibre for adults.
• French National Nutrition and Health Programme (PNNS): guidelines on salt, sugars and sugary drinks.

Food supplements do not replace a varied, balanced diet and a healthy lifestyle.