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How To Beat The Bloat For a Flatter Tummy

There are a number of causes for bloating and not being able to shift belly fat, so if you really want to have a flatter stomach and feel less bloated these are the 5 things you should do:

 

1. Watch your intake of your fave bevvies - If you start and end your day with caffeine and alcohol, you can irritate the gastrointestinal tract and interfere with digestion. Soft drinks are also big cuprits for a swollen bloated tummy as the bubbles release carbon dioxide which causes bloating. If you're after a flatter stomach, make water and herbal teas the only things you drink regularly throughout the day

 

2. Cut out fast food - If you overdo it on salty foods like crackers, chips, junk food and processed packaged foods, your stomach will pay the price. Sodium packed foods containing >300mg per 100g encourage your body to retain water and causes a sluggish digestion due to high amounts of salt and fat

 

3. Eat slowly - If you slow down your eating and avoid gulping air while you're eating in a rush, you will have positive effects on your digestion and bloat less. Put your fork down and chew your food at least 15 times before swallowing and don't drink throughout a meal as it also interferes with stomach acids and digestion. Best to save a drink until you have finished your meal.

 

4. Stop stressing out - Your body is smart and gives you enough energy to get up in the morning and to get through a workout, but when it's triggered by worries, anxiety and a crazy busy lifestyle, it messes up in your middle. Overproduction of stress hormones like cortisol is linked to abdominal weight gain 

 

5. Start getting enough zzzzzz's - If you struggle with getting enough sleep (around 7 hours a night of restful sleep), your body starts getting hungry to try and gain some energy from your lack of sleep. You will start eating more when you're tired so best to take a nap or try to unwind with exercise such as walks, yoga and bike rides as they will aid sleep and work your core keeping your tummy happy

 

These are the 10 best flat belly foods you should eat with regular exercise to lose belly fat:

 

1. Lemon - antioxidants and vitamins in lemons support detoxification and weight loss

2. Celery - you burn more calories munching on celery than what it contains as it is mostly water and a diuretic

3. Yoghurt - rich in protein, greek yoghurt contains active cultures that increase gut friendly bacteria

4. Eggs - The yol is packed with B12 for energy and protein to build muscle and keep you feeeling full

5. Avocado - Packed with anti-inflammatory fatty acids and potassium for reducing water retention

6. Cinnamon - This lovely spice boosts metabolism and aids digestion and even helps balance sugar cravings

7. Oats - Fibre filled superfood and a source of acid glutamine which is soothing to the digestive tract

8. Apple - An apple is high in fibre to keep and full and keeps you regular

9. Pineapple - Full of enzyme bromelain which helps digest food and avoid bloating

10. Raw nuts - Almonds, Brazil nuts and Cashews contain protein plus omega 3 fats which prompt cells to burn fat

 

If all else fails, it is a good idea to see your GP who can refer you to a accredited nutrtionist/dietician or gastrointerologist.

Hope this helps, 

Suzanne

Lifestylist Health & Wellness

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