How To Reduce Upper Belly Fat
If you are too stressed about tis weight, it is best to consult a certified expert, but do understand that you cannot dream of an overnight miracle. Small steps likes these may be a way forward.
1. Drink Water
Drinking enough water regularly can keep a lot of lifestyle diseases at bay. Instead of reaching out for soda or energy drinks, drink plain water. It is known to cleanse our body and flush out all the toxins, keeping us hydrated and in shape. Health Practitioner, Nutritionist and certified Macrobiotic Health Coach, Shilpa Arora, says, âWater therapy magically melts stubborn fat. A tough dehydrated body will not burn calories efficiently. This potent drink in the morning will reboot your body and kick start weight loss. Try this innocent yet very effective treatment, with no side effects.â
Drinking enough water regularly can keep a lot of lifestyle diseases at bay.
2. Eat Foods That Beat Stress
3. Maintain A Healthy Diet
Having a healthy diet is also one of the major factors that can help you get back in shape.
4. Sleep At Least For Eight Hours
5. Exercise At Least Four Days A Week
Exercising is the best way to burn calories, build muscles and get rid of belly fat. We are not telling you itâs going to be easy, we are telling you itâs going to be worthwhile. Exercise for a minimum of 45 minutes, four days a week. You may consider hitting a gym, swimming, yoga, or simply brisk walking, the choice is yours!
Bloating: Gas Buildup In Your Stomach And Intestines
When gas doesn’t pass through belching or flatulence, it can build up in the stomach and intestines and lead to bloating. With bloating, you may also have abdominal pain that can vary from mild and dull to sharp and intense. Passing gas or having a bowel movement may relieve the pain.
Bloating may be related to:
- Eating fatty foods, which can delay stomach emptying and make you feel uncomfortably full
- Drinking carbonated beverages or eating gassy foods
- Eating too quickly, drinking through a straw, chewing gum or sucking on candies, resulting in swallowing air
- Stress or anxiety
- A gastrointestinal infection, blockage or disease
- Irritable bowel syndrome, a condition characterized by abdominal pain or cramping and changes in bowel function
- Conditions such as celiac disease or lactose intolerance in which the intestines aren’t able to digest and absorb certain components of food
To reduce bloating, it may help to avoid or reduce the amount of gas-producing foods you eat. Many carbohydrates cause gas, and the following items are common culprits:
- Fruits, such as apples, peaches and pears
- Hard candy
- Sugar alcohols found in sugar-free foods
- Whole-grain foods
What Can Be Done About Feeling Full Without Eating
To try and avoid the occurrence of this feeling, and the underlying condition that may be causing it, there are certain steps you can take.
- Ensuring to eat a healthy and balanced diet will help in many cases, ensuring to chew your food properly before swallowing, and eating slowly, avoiding swallowing air when swallowing food , and eating a series of small meals throughout the day, as opposed to eating large meals.
- Things to avoid include alcohol, cigarettes, spicy foods, excessive amounts of teas or coffee, carbonated beverages , and lying flat or sleeping immediately after a meal.
If your symptoms do not dissipate even after trying the lifestyle changes noted above, then you should pay a visit to your doctor to identify what is causing your problem. Proper diagnosis can then help to determine proper treatment of the underlying health condition. Diagnosis methods may include an upper gastrointestinal endoscopy, or a barium meal x-ray.
Eat Fewer Refined Carbohydrates
Reducing your carb intake in general is a great way of losing fat, including abdominal fat.
You dont have to follow a strict low carb diet though.
Research suggests that its only a high intake of refined carbs thats associated with excess belly fat.
Simply cutting out refined carbohydrates and replacing them with healthy carbs like whole grains, legumes and vegetables – reduces belly fat and increases your metabolism.
The omega-3 fatty acids found in salmon can significantly reduce abdominal fat
What Is Stomach Bloating
What is stomach bloating a sign of? Can it point to an underlying health condition?
Luckily, in many cases, it isnt anything to be alarmed about. It can usually be cleared up by making some simple changes to your diet and routine, although not always.
For many people, the cause of excessive gas in the intestines boils down to:
- Inadequate protein digestion
- Inability to break down sugar and carbohydrates fully
- Imbalances in gut bacteria
Stomach bloating can however sometimes signify serious health problems lurking below the surface. For example, its one of the most common candida symptoms and also tends to develop when from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, gut troubles and inflammatory bowel disease.
Other potential causes of bloating can include:
- Irritable bowel syndrome, especially if youre constipated
- Digestive disorders like Crohns disease or ulcerative colitis
- Fluid retention
- Hormonal changes
- Certain types of cancer
Many different things can affect gut health, the ability to metabolize food properly and the bodys way of naturally eliminating waste. Because so many different factors can contribute to stomach bloating including some that seem totally unrelated, like sleep or stress its possible to become bloated any time of the day or month.
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Hold Off On Drinking Alcohol
Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.
“Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow downwhich results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.
How To Reduce Bloating
The best bloated stomach remedies depend on whats causing your bloating. Common causes include trapped wind, indigestion, food intolerances, irritable bowel syndrome , constipation and hormonal changes like the menopause. Read more about the causes of a bloated stomach.
Find below the many self-care measures you can try at home to relieve bloating.
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Behaviors Food Choices And Activity
Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air. Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air.
Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.
People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation.
Get More Active Every Day
Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.
It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.
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Bloating: Causes And Prevention Tips
How often do you hear yourself or friends complain about bloating? We often just say we’re bloated when we feel full, but for many women, the problem relates to a chronic underlying condition. If you feel bloated often, you may have a condition like irritable bowel syndrome , which affects up to 24 of women.
Here are some common causes of bloating and tips on preventing this uncomfortable condition.
Youre Drinking Too Much Alcohol
Can one too many pintsreally earn you a beer belly? Well, yes. As you gulp down your drink, your body turns the alcohol into acetate, which your body cant store. It becomes your primary energy source, and the proteins, carbs and fats swirling around your digestive system are converted to fat by default.
Factor in the excess calories from your drinks with the gut-busting kebab you pick up on the way home and suddenly youre looking at excess fat storage.
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The Best Way To Burn Belly Fat If Youre Over 40
One thing to note if youâre a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.
Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isnât the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue thatâll support your metabolism as you age.
âYou cant spot-reduce fat,â says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. âIncreasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.â
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Why Is Belly Fat So Hard To Shift
Belly fat is tricky to shift because there are so many factors influencing it. For example, where you gain fat will be influenced by your genes, your age and even your weight at birth, with smaller babiesgaining more belly fat later in life. If youre female and child-free then youre less likely to develop high levels of visceral fat than if you are a mum.
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But Watch Out For These Red Flags
If you’re worried about bloating, you should definitely go see your doctor to check if it’s a symptom for something serious. “Red flag symptoms that should prompt a medical evaluation would be if you’ve seen any red blood in your stool and/or if you’re losing weight without trying. Not like one or two pounds but 5% of your body weight. If you lost that much and you’re not trying to lose weight, that’s a red flag.” Kunkel says. “Others include if you’re having vomiting unexplained or vomiting that doesn’t go away, or if you have a low blood count. And lastly, I’d say if there’s a strong family history of cancer in the digestive tract, also to seek medical attention.”
Home Remedies: Gas Belching And Bloating
Bloating, burping and passing gas are natural and are usually caused by swallowed air or the breakdown of food through digestion. You may experience gas and gas pains only occasionally or repeatedly in a single day. When gas and gas pains interfere with your daily activities, there may be something wrong. Find out how to reduce or avoid gas and gas pains, and when you may need to see your doctor.
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Take A Break From Feasting
When you’ve stuffed yourself to the point of stomach discomfort, it is time to take a break from eating and drinking for at least a few hours. This gives your stomach a chance to empty. The amount of time needed to completely empty your stomach significantly increases if you have eaten a large amount of high-fat foods.
It’s best to also eschew smoking and chewing gum to avoid swallowing air, further distending your already bloated stomach. When you feel up to eating again, try sticking to light low-fat fare, such a small bowl of clear soup and a cup of tea or coffee.
Eating Leads To A Feeling Of Satiety A Pleasant Sensation Of Satisfaction And Reduction Of Hunger Feeling Full After Eating A Heavy Meal Is A Normal Physiological Response To A Large Quantity Of Food After All Who Can Resist That Lemon Meringue Pie On The Menu After Scarfing Down A Delicious Pasta Dish
Since the walls of the stomach are composed of smooth muscle tissue, an expansion beyond the stomachs normal volume capacity may cause a feeling of distention and discomfort in the upper abdominal region.
Symptoms of fullness after meals can include:
- Epigastric discomfort or soreness
- Fatigue and/or sluggishness
In some individuals, however, a feeling of fullness may occur after eating only a small amount of food. Specifically, those who have gastroparesis suffer from delayed emptying of stomach contents, whereby food exits the stomach at an abnormally slow pace or stops moving completely.
With this condition, some of the following symptoms may be present:
- Early and uncomfortable fullness during a meal
- Burning and/or pain in the upper abdomen
- Sensation of tightness in the stomach and/or chest and neck area
- Abdominal bloating
- Vomiting of undigested food, even well after the meal
A more common condition causing fullness after meals is gastroesophageal reflux disease . GERD is a chronic digestive disease involving an inappropriate closure of the lower esophageal sphincter the bundle of muscles where the esophagus meets the stomach. When this sphincter is closed, it prevents acidic stomach contents from splashing up into the esophagus. In people with GERD, however, this sphincter remains too relaxed, leading to characteristic heartburn, pain, abdominal fullness, and occasionally vomiting after meals.
How To Prevent Bloating
You can reduce the possibility that you will feel bloated by being careful about what you eat. Avoid foods that tend to make you bloated. Make sure you chew slowly and thoroughly to make digestion easier.
Sitting up straight or taking a walk after eating can also help with digestion. These can reduce bloating by preventing your body from producing excess gas.
If youre not sure whats causing your bloating, talk to your doctor. They might suggest an elimination diet, in which you remove bloat-causing foods. These might include dairy products, certain grains, and/or certain sweeteners.
Options For Early Satiety
Several options exist for people with early satiety. The writers of a September 2012 paper in âDiabetes, Metabolic Syndrome and Obesityâ suggested eating frequent, small meals featuring abundant liquids. Such meals should contain low fiber and low fat. You also should avoid eating bezoar-forming foods like fruit pith, seeds or pits. These foods can form a ball-like mass in your stomach which slows down the digestive process.
Changing your chewing habits can help as well. For example, you should more thoroughly chew your food. The authors of a June 2014 report in the âJournal of the Academy of Nutrition and Dieteticsâ tested 45 healthy adults and found that the more you chew, the less you eat. Doubling the number of chews should decrease your food intake by almost 15 percent. Making this change will let you avoid early satiety and symptoms like bloating.
Nutritional supplements can help too. The writers of a July 2015 article in âGut and Liverâ tested 16 healthy volunteers and showed that âlipaseâ supplements decreased fullness. This enzyme breaks down 5 to 10 percent of dietary fat. Lipase decreases fullness, but it doesn’t address the nausea often associated with early satiety. Fortunately, the authors of a July 2012 review in âSupportive Care in Cancerâ showed that taking 1 gram of ginger each day helps prevent nausea.
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How To Get Rid Of Bloating: 8 Steps
May 26, 2022
Stomach bloating is so common these days that its been called an epidemic. If you frequently deal with distention, digestive discomfort and a bloated stomach, you probably want to know: Why do I feel bloated all the time?
With most peoples poor diets, high levels of stress, need for daily medications and exposure to various pollutants, its no wonder they suffer some sort of bloating more days than not.
While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be an even bigger deal than you think. Below well look closer at reasons you may deal with an inflated belly, plus discuss bloated stomach remedies, such as foods to focus on and those to avoid.
Lose Belly Fat Fast: The Smarter Way To A Flatter Stomach
Its the first place that excess weight shows up and the most visible.
A paunch spilling over the top of your jeans is never a good look – but its also the most dangerous type of fat for your health too. This visceral fat increases your risk of heart disease and diabetes.
And while losing stubborn belly fat isnt easy, its not impossible either.
Read on for the quickest, smartest way to trim down and get you a flat stomach again.
If youve put on a few pounds recently the likelihood is its in your abdominal region, just because men tend to hold onto weight there the most.
And no matter how hard you work on your abs youll never be able to show them off if theyre hidden under a layer of fat.
Couple this with prioritizing exercise, improving your sleep and reducing your stress levels, and youll soon have a washboard stomach again.
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