Summer is almost here, and people are already hitting the beach or planning a beach trip. However, it can be a little disheartening to sport a beach body bloated with water weight.

Most people tend to gain a few pounds of water weight during the hotter months, making it even more challenging to achieve a slimmer beach body. Fortunately, there are plenty of ways to de-bloat, soak up the sun, and achieve a flatter tummy.

Eat well for a flatter tummy

The first step to achieving a flatter tummy is eating well. Start by avoiding processed foods, sugar, and refined carbohydrates. These foods tend to cause bloating and inflammation, leading to weight gain.

Instead, choose whole foods such as fruits, veggies, and lean protein. These foods help reduce inflammation, improve digestion, and provide your body with the essential nutrients it needs to function effectively.

Additionally, they help you feel full and satisfied, preventing overeating.

You should also drink plenty of water and other low-calorie beverages such as herbal tea to stay hydrated and flush out toxins. Avoid sugary drinks and alcohol, which tend to cause bloating.

Exercise for a flatter tummy

Exercise is another critical element in achieving a flatter tummy. Exercise helps increase muscle tone, burn calories, and improve overall health, making it an essential part of any beach body plan. You don’t have to go to a gym to exercise.

Outdoor activities such as swimming, hiking, and jogging can do the trick. Yet, if you prefer to exercise at home, consider adding exercises such as crunches, planks, and bicycles to your routine.

Take time to de-stress

Stress is a significant contributor to weight gain and bloating. When you’re under stress, the body releases cortisol, a hormone that leads to belly fat.

To reduce stress, consider practicing relaxation techniques such as yoga, meditation, or deep breathing. These techniques help lower cortisol levels, reduce anxiety, and improve overall wellbeing.

Limit salt intake

Salt is notorious for causing water retention which leads to bloating. Therefore, you should limit your sodium intake by avoiding processed foods, canned goods, and fast food.

Instead, cook your meals from scratch, and add healthier alternatives to flavor your food such as herbs, spices, and lemon juice.

Eat more fiber

Fiber is essential in improving digestion, reducing bloating, and helping you feel fuller for longer. Some fiber-rich foods include vegetables, fruits, whole grains, and legumes. Aim to consume at least 25-30 grams of fiber per day.

However, be sure to increase your intake gradually to avoid digestive discomfort.

Avoid carbonated drinks

Carbonated drinks, particularly soda, are significant contributors to bloating. The gas in the drink can lead to bowel distension, causing discomfort and bloating.

Therefore, it’s best to avoid carbonated beverages and replace them with water or other low-calorie drinks.

Soak up the sun

In addition to improving your diet and exercise regime, taking time to relax and soak up the sun can help improve your overall well-being. The sun is a major source of vitamin D, which is essential for strong bones and improved metabolism.

However, remember to apply sunscreen to protect your skin from harmful UV rays.

Get enough sleep

Sleep is invaluable in maintaining a healthy weight, improving digestion, and reducing stress levels. Lack of sleep leads to hormonal imbalances, which can cause weight gain and bloating.

Therefore, aim to get at least 7-8 hours of quality sleep every night.

Stay active throughout the day

Being sedentary for a prolonged period can cause stiffness in the body and lead to bloating. Therefore, aim to stay active throughout the day by taking short breaks every hour to stretch or move around.

You can also consider investing in a standing desk or taking regular walks throughout the day.