10 Tips for Flat Belly: How to Overcome Bloating
10 Tips for Flat Belly: How to Overcome Bloating
You feel your stomach is getting fat? Here’s how you can de-bloat to look and feel better.
You’d love to have a flat belly for the party tonight, but thanks to one too many drinks or that basket of French fries, zipping your pants is really difficult. Abdominal bloating not only looks bad, but can cause physical discomfort. Is there any good news? Experts say stomach bloating is a condition you can avoid quite easily.
We’re not talking about extra pounds of stomach fat here, but the temporary abdominal bloating that troubles most everyone from time to time. Unless your stomach bloating is because of a medical condition, such as liver or heart disease, the only real cause is intestinal gas – not “water weight” .
Whether you want to shed weight, boost your energy level, or eat for better health, find useful tips to help you achieve your goals.
It is a fair story that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first, Instead, you would see it in your feet or ankles as long as you are upright.
So what causes gas to accumulate and wreak havoc on how you feel and look? Experts say there are some causes from food intolerances to constipation.
Flat Belly Tip No. 1: Avoid Constipation.
Too little fiber, fluids, and physical activity can cause constipation, and this can lead to bloating.
To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, vegetables, fruits, legumes, nuts, and seeds. Also, drink plenty of fluids (for 6-8 glasses a day) and do physical activity for at least 30 minutes, five times a week.
If you’re eating a low-fiber diet, gradually raise the fiber level, making sure you also drink plenty of fluids for better tolerance.
Flat Belly Tip No. 2: Eliminate Wheat Allergies or Lactose Intolerance.
We know that food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily exclude healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for advice.
You may benefit from reducing the amount of the suspected food and/or eating it with other foods.
Flat Belly Tip No. 3: Don’t Eat Too Fast.
Eating quickly and not chewing your food well can result in air swallowing that causes bloating. So please slow down and enjoy your food. Your meals should last at least 30 minutes. Also, remember that digestion begins in the mouth, and you can decrease bloating just by chewing your food more.
There’s another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your food becomes more satisfying. And studies have shown that if you chew more thoroughly, you may end up eating less.
Flat Belly Tip No. 4: Take less Carbonated Drinks.
Studies have shown that the fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.
On the contrary, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks. Try some peppermint tea for a soothing beverage that may help decrease bloat.
Flat Belly Tip No. 5:Don’t Over Chew Gum
Over chewing gum can also result in swallowing air, which can cause bloating.
If you’ve got a gum habit, instead chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables.
Flat Belly Tip No. 6: Watch Out for Sugar-Free Foods.
Many of the patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks, which can lead to bloating.
Experts suggest taking no more than 2-3 servings per day of sweetened foods and drinks.
Flat Belly Tip No. 7: Limit Sodium.
Experts say that highly processed foods are apt to high in sodium and low in fiber, both of which can lead to that bloated feeling
When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product — or a total of 2,300 mg of sodium per day. Get in the habit of reading food labels. Look for labels that say “sodium free,” “low sodium,” or “very low sodium.”
Flat Belly Tip No. 8: Go Slow with Beans and Gassy Vegetables.
If you’re not used to eating beans, you can work them into your diet slowly until your body adjusts to the compounds that can initially cause gas.
Or, you can take an anti-gas product, which can help reduce gas from beans or vegetables.
Flat Belly Tip No. 9: Having Smaller Meals More Often
Instead of three big meals per day, try having smaller meals more often. This can let you free of the bloated feeling that often follows large meals. Eating more frequently can also help us manage blood sugar and deal with hunger.
So try five to six small meals each day, but be sure the quantity of food and calories are proportionate to your needs. To make a daily meal plan that includes the suggested amounts of all major nutrients, visit the U.S. Department of Agriculture’s “mypyramid” web site.
Flat Belly Tip No. 10: Take Anti-Bloating Foods and Drinks.
A few studies show that peppermint tea, ginger, pineapple, parsley, and yogurts containing “good” bacteria may help people reduce bloating.
Experts say that these are safe foods that are good for you when used appropriately, so why not try them and see if they help you de-bloat?
A Final Word about Stomach Fat
Experts believe that laxatives, water pills, fasting, and skipping meals are not recommended, either to help you de-bloat or lose weight.
If you’re planning to flatten your belly for the long term, there’s no substitute for losing a few pounds.
For most everyone, when you lose weight, your body reduces belly fat preferentially, Even though people lose body fat differently, there is a little more lost in the abdominal region than elsewhere.
Experts also suggest that doing ab exercises all day long won’t get rid of the excess belly. Although you can’t necessarily spot reduce, you can strengthen abdominal muscles with routines like exercise ball workouts. And, stronger muscles can help your belly be flatter.
Strengthening the abdominal muscles can help you look less fat and improve your appearance, muscle tone, and posture. And it is also very good for your back.
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