If You Eat Too Little Will You Not Lose Weight Suffer With A Bloated Stomach? 10 Ways To Have a Flat Belly

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Suffer With A Bloated Stomach? 10 Ways To Have a Flat Belly

A bloated stomach is something you can avoid quite easily, as long as that bloating isn’t from extra pounds or is the result of a medical condition (liver or heart disease for example). The way to do this is to avoid accumulating gas in the abdomen or intestines, as this will lead to the uncomfortable feeling and horrible looking bloating.

It’s actually a well-established myth that stomach bloating is the result of fluid buildup, called water weight. This is not true at all. Indeed, the abdomen is not where fluids will first accumulate in a healthy individual—they would be noticed in the feet and ankles for anyone who is standing.

So if it’s not water, what’s causing the gas to build up in your belly and impacting how you look and feel? Here are ten likely hints that could explain that bloated belly.

1. Constipation: insufficient fiber, fluid and activity can lead to constipation and this causes bloating. Eat a high-fiber diet (25 grams per day for women; 38 for men) from whole grains, fruits and vegetables, legumes, nuts and seeds. You’ll also need to make sure you’re getting enough fluids – aim for 6-8 glasses a day. Be active for at least 30 minutes a day, five days a week.

2. Food allergies/intolerances: it can cause both gas and bloating and can be confirmed by a visit to the doctor. Resist the temptation to self-diagnose and then cut healthy dairy and whole grains out of your diet when it’s not necessary. You can reduce the amount of the suspect food, or eat it with other foods, or try aged cheeses and yogurts as they are low in lactose to see how your body responds.

3. Eating Too Fast: that’s what mom always warned you about… you eat too fast and swallow air and that leads to swelling. You need to slow down, chew well and enjoy your meals. A meal should last at least half an hour and remember that digestion starts in the mouth. So, try to reduce bloating by chewing your food better…just like your mom told you to.

4. Limit Fizzy Drinks: as the sparkling wine in those tasty sodas and other beverages can cause gas to become trapped in the stomach. Try lemon, lime, or cucumber flavored water instead. If you must have those fizzy drinks, at least cut down on the number you have per day and try other beverages – peppermint tea for a healthy and relaxing change.

5. Do not chew too much gum: as this can cause you to swallow air, which leads to swelling. If you have a strong gum habit, alternate a piece of gum with sucking on a mint or hard candy. A healthy, high-fiber snack is also a good choice.

6. Look For Sugar-Free Foods: as these can cause you to get too much sugar alcohol in those artificially sweetened foods and drinks, this can lead to bloating. You want to limit the consumption of artificially sweetened foods/drinks to no more than 2 or 3 servings per day.

7. Limit Sodium: highly processed foods are high in sodium and low in fiber, both of which can contribute to feeling (and looking) bloated. You need to start reading food labels and shooting for no more than 500 mg of sodium per serving in any processed, canned or frozen food. You want to keep your total sodium intake at 2,300 mg per day.

8. Go Easy On Foods That Produce Gas: there are certain foods, like beans and members of the cruciferous family of vegetables, that if you’re not used to eating can cause that bloated, gassy discomfort. Slowly incorporate these good-for-you foods into your diet, or try taking an anti-gas product as directed when you plan to eat them.

9. Eat Smaller Meals, Less Often: this alternative meal plan can help you get rid of the bloated feeling that occurs after a big meal. Eating more often can also help keep your blood sugar stable and manage hunger. Just make sure the amount of food and calories are in line with what you need, and don’t make more meals, bigger meals.

10. Try Anti-Puffiness Foods/Drinks: as some studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts that contain probiotics (good bacteria) might help reduce bloating.

You understand that spot exercises will help your belly appear flatter, but that’s because you’re toning and strengthening your abs, not because doing a specific ab exercise worked wonders. Pilates and exercise ball workouts are some of the best ab workouts we know of.

Experts agree that laxatives, water pills, and fasting aren’t the way to get rid of a bloated stomach or lose weight. Shedding even a few pounds will help your belly look (and feel) leaner, because for nearly everyone who is losing body fat it’s usually from the belly area more than from other parts of the body. This goes for every body type and type of weight loss.

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