If you want a flat stomach and an enviable figure, watch out for the bad habits that come with a poor diet and a life without exercise.

Flat stomach and diet: what to avoid

Rushing

Eating whatever is to hand, perhaps in front of the television, is absolutely inadvisable, because you risk reaching for ready-made, convenient foods and lose all the pleasure that comes from taking your time over a meal, sitting at a properly laid table.

Crash diets

There are no "magic formulas" — not least because they never last. There are far too many crash diets that ultimately solve nothing; on the contrary, they often make things worse by throwing your metabolism into disarray.

The advice is to take care of yourself and give yourself more time to rediscover the pleasure of cooking and… eating. A little of everything should become the rule, but if we have a "belly" problem and want to tackle it as quickly as possible, it is enough to follow a few simple steps.

It is essential to limit bread and baked goods rich in yeast, along with milk and cheese, which ferment in the stomach, and cured meats. Cut out alcohol and too much coffee. Salt also needs to be kept in check: it retains fluids and does not support good circulation. The result is a feeling of bloating in the legs and stomach. And finally, it is best to avoid sweets.

Flat stomach: which diet to follow

The best choices are seasonal foods — fresh, nutrient-rich, to be savoured slowly; you feel full sooner and, above all, the bloating caused by poor digestion disappears.

Breakfast, lunch and dinner

Treat yourself to a substantial breakfast of plain whole-milk yogurt, cereals, honey, fruit, a few walnuts and a barley coffee or, better still, a green tea. Remember that morning is the most important part of the day, and a good start really does make a difference! A pasta-and-vegetable lunch: some carbohydrate energy to get through the rest of the day, and finally a light dinner based on protein (fish, meat, eggs or pulses) with cooked or raw vegetables.

Flat-stomach-friendly dressings

The dressings to favour are lemon and aromatic herbs, which stimulate digestion and
reduce intestinal fermentation, as well as, naturally, good extra-virgin olive oil.

Fruit should be eaten about an hour before a meal, and flaxseeds in yogurt, for example, can help support normal intestinal function.

You will find that your efforts will be rewarded: the first results will be visible after just one week, as the stomach deflates, giving a feeling of lightness and wellbeing throughout the body.

Exercises and sport for a flat stomach

When the warmer months arrive, it will not be so difficult to take a few extra steps, go for a run, organise a bike ride or a walk in the mountains. Physical activity, as we all know, is good for both mind and body.

Abdominals

Both upper abdominals and obliques are an excellent aid for toning the muscles. These are exercises that can be done comfortably at home on the living-room rug: from a supine position, hands behind the neck and legs slightly raised, try to lift the torso. Be careful, however, if you suffer from cervical problems: this exercise could actually be harmful.

Exercise bike

Recommended for those who have little time and want to minimise strain on the neck and back, the exercise bike is also an effective tool for reducing the waistline. Experts recommend 30-minute sessions at least four times a week.

Swimming

The ultimate all-round sport, swimming not only supports overall weight loss (if practised consistently!), but also promotes muscular and mental relaxation thanks to contact with the water.

Running

Running consistently tones the entire body, also reducing the stomach and producing overall weight loss and toning. According to experts, sprints are the most beneficial for the abdominals. Running is not recommended, however, for those who suffer from chronic back pain.

Pilates

Pilates is also a form of complete training that helps keep body and mind in balance through precise, very targeted movements. For this very reason, you should seek guidance from an experienced instructor, even for the various exercises recommended for toning the abdomen.

What if, despite everything, the stomach remains persistently bloated? Digestive problems? Yes, because behind abdominal bloating there is often irritable bowel syndrome, which can have psychosomatic or dietary origins.