What is most worse, think a situation, you have a nice dress to wear, but when you tried to wear you are able to zip it up because you have a bloated belly.
There are several reasons which cause bloated belly and it include
- Eating fatty foods
Yes, overeating and fatty foods can cause bloated belly and this is an issue among women, especially when they want to wear a nice dress.
In this post, we have listed some things that you can do or avoid in order not to have bloated belly
You can tackle the bloated tummy or tummy flab is two-fold
First we start with Diet and we include 11 tips in Diet which helps you to deal with Bloated Belly
1. Include Fiber in your Diet
When your pipes are clogged, bloating is bound to happen and too little fiber may be the culprit. Get things running smoothly by eating foods high in fiber like whole grains, fruits, vegetables, legumes, nuts, and seeds. Women should aim for 25 grams of fiber per day while men should aim for 38 grams.
2. Eat more potassium
Consuming a lot of salt is bad for you. However, if you eat just as much potassium-rich foods (think asparagus, citrus fruits, melons, tomatoes, bananas) it counters some of the side effects of salt.
3. Drink 8 glasses of liquid every day
Water helps flush waste out of your system and it keeps your digestive system going. Coffee is also good–as long as it’s black, as it has the added bonus of contracting your colon, helping you to go.
Start the morning with a big glass of lemon water to set a healthy tone for your day.
4. Drink peppermint tea
Tea helps to alleviate gas by relaxing the digestive tract and boosting normal peristalsis.
5. Stop drinking carbonated drinks
The gas in these drinks, even diet ones, trap gas in your belly. Replace them with flavored water using a lemon, lime, or cucumber.
6. Don’t eat too fast
Eating quickly can cause air swallowing–which leads to bloating. Keep in mind that digestion starts in the mouth, and chewing your food more can go a long way in this department.
Slowing down your chew time will not only help stop the intake of excess air, but the well-chewed food is easier for digestion which means less gas and bloating, too.
7. Stop chewing gum
This leads to swallowing air, which can cause bloating. If you have the need to be chewing something, try sucking on a piece of hard candy or eat lower-fat popcorn.
8. Skip The Sodium
Simply put, sodium is killing your waistline. Since sodium causes your body to retain fluid, you’re left feeling bloated, puffy, and uncomfortable.
The recommended daily amount of sodium is 1,500 grams, but the average American consumes 3,400 grams. That’s more than double! Instead of flavoring your food with salt, use herbs, fresh ground pepper, cayenne pepper, or salsa. But more importantly, beware of sodium lurking in surprising places.
It’s clear that chips and fast-food fries are sodium bombs, but did you know condiments, salad dressings, bread, canned goods, lunch meats, cheese, cereal, soup, and pasta sauce are dripping in sodium? When buying processed, canned or frozen foods, make sure there’s no more than 500 mg of sodium per serving.
9. Bloat-Fighting Food
You already know that beans, beans, the musical fruit might not be the best food in the battle of the bloat, but what foods are a good choice? Start with probiotics. Yogurt, kefir, sauerkraut, kimchi, and kombucha will stimulate your digestive juices and enzymes and help reduce bloat.
Foods rich in potassium like bananas, kiwis, avocados, and pistachios can help prevent water retention and bloating caused by sodium. Ginger, peppermint tea, cucumbers, asparagus, and parsley are also powerhouse bloat-fighting foods!
10. Munch on MUFAs
Fat is not foe. Fat is the friend. Studies have shown that monounsaturated fatty acids (MUFAs) may target belly fat. Nuts, seeds, olive oil, olives, avocados, and dark chocolate all make the cut. Aim to have at least one MUFA in every meal!
11. Aim To Eat Clean
Fresh fruits and vegetables, lean proteins, and unprocessed complex carbohydrates. Skip the artificially flavored, the boxed, the packaged, and anything with an ingredient you can’t pronounce.
Eating clean helps your body run more efficiently and keeps your metabolism revved which is crucial for burning fat and getting a flat stomach.
In Second fold we include some Exercises which helps you to deal with Bloated Belly
To flatten your stomach, you need to work all four main abdominal muscles often.
- The rectus abdominal runs vertically and is the muscle used to flex the core.
- The transverse abdominals is a deep muscle that runs horizontally around your body that stabilizes your low back and low abs, a common “trouble spot” for women.
- The external and internal obliques run diagonally on the sides of your torso and help you turn side-to-side.
You should be working your abs three to four days a week. These workouts will challenge all four core muscles
1. Oblique Crunch with Long Legs
3. Russian Twist
4. Medicine Ball High To Low Chop
5. Side Plank Lift and Lower
6. Plank to Single Arm Reach
7. Plank to Balance Plank
8. Side Plank Crunch
9. Reverse Plank
10. Cross Body Plank
Now you have enough flat belly tips to fit on all 10 fingers! When are you going to put them into practice? Soon you will the your desired result. So, what you are waiting now? Start from today and see the result.
Also, Share with your friends and tell us what you feel in comments.