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How To Reduce My Stomach

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How To Reduce Fat On Your Stomach

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What Causes Bloating In The Stomach

Now there are quite a few reasons why you could be getting a bloated stomach. But at the end of the day, it usually comes from holding water and intolerances to the foods youre eating. The root causes of your bloated belly are your gut health and the reactions you have to certain foods.

Poor gut health can lead to Irritable Bowel Syndrome . Having IBS can lead to uncomfortable bloating that makes you look and feel horrible . Your body produces excessive gas making your stomach pop out to look bigger than it is. Getting your gut health fixed will be of the utmost importance to fixing your bloated belly.

Stress can also cause gas and bloating . Most people have abdominal pains when they feel stressed. Your digestive system is controlled by your nervous system . This is why stress can make your stomach upset. If youre stressed out then your body releases hormones like cortisol that promotes holding onto water weight . And if you have IBS then stress can make your bloating even worse. Everybody hates a stress belly!

Food intolerances can also lead to a bloated stomach . If youre allergic to a certain food then your body will have trouble digesting it. This could also trigger inflammation that will cause you to bloat and gain weight . Just because you dont have an overwhelming allergic reaction to eating certain foods doesnt mean your body isnt somewhat intolerant to it.

Taking a probiotic can do wonders for improving your gut health and rebalancing your microbiome.

Keep In Mind That Hormones Play A Role

If you’re struggling to lose lower belly fat, underlying hormone imbalances could be playing a role, explains Maritza Worthington, a functional nutritionist who specializes in digestive and hormone health. “In my experience, the top two culprits behind stubborn belly fat have to do with either excess cortisol or estrogen dominance,” she says. “Typically hormone imbalance issues dont happen overnight, and are the result of insulin resistance, malnutrition, lack of exercise and a high stress lifestyle.”

Worthington shares a few pointers:

  • Eat regularly and skip the fastingthe body actually stores more belly fat when skipping meals. “This could be because the body experiences higher cortisol/stress from starvation, and as a coping mechanism stores more belly fat , not knowing when the next meal will come,” she says.
  • Focus on balanced meals and avoid eating protein or carbs alone. “Theres a reason why your body uses macronutrientsprotein, carbs, & fatsfor optimal fuel. And skipping one of these macronutrients can actually work against your metabolism.”

Also Check: How To Work On Stomach Fat

Drink A Glass Of Water Before Eating A Meal

Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.

Stainless steel water bottle, £7.79, eBay


Ways To Reduce Acidity In The Stomach

6 exercises to reduce belly fat naturally at home

Although there are quite a few over-the-counter and prescription drugs used for relieving stomach acidity, acid reflux disease can be treated by diet and lifestyle changes. Sometimes, they involve eating some foods that reduce acidity in the stomach.

The following are some of the most potent natural ways to reduce acidity in the stomach:

Also Check: Can Lupus Affect Your Stomach

What Causes Stomach Growling

As the trapped air and gas from your food are pushed through the intestinal tract, the pressure causes the air to gurgle and rumble, much like air in water pipes in a house.

Because the intestines are hollow, we can hear the growling through our bodies. The volume and intensity of a growling stomach depend on how much gas is trapped in the intestines. If youre wondering how to stop stomach growling after eating, then follow some of these simple tips.

Exercises To Lose Belly Fat In Women

Women are built for child-bearing which makes us fat-storing machines. Fast and furious efforts to lose belly fat are often not sustainable and can lead to health issues, eating disorders, and the loss of precious muscle.

In order for women to lose belly fat and body weight safely, they must commit to a long-term program that combines simple exercises with a healthy diet.

Losing one to two pounds per week is a safe and realistic goal. It will also help prevent type 2 diabetes, heart disease, and cancer.

Plus, belly fat is unsightly and makes your clothes fit tight and uncomfortable. There are two types of fat :

  • the soft fat that makes you look pudgy and
  • the visceral fat that causes your body to release cortisol, the stress hormone and other compounds that increase inflammation throughout your body.

The first fat you lose when you start an exercise program is visceral fat, however the subcutaneous fat may take a little longer to lose, so be patient.

For women, here are 6 exercises to consider in order to lose belly fat:

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Sedentary Lifestyle And Physical Inactivity

A sedentary lifestyle is one of the biggest risk factors for negative health events. It involves prolonged sitting throughout the day .

Even if a person is physically active, meaning they engage in physical labor or exercise, prolonged sitting may increase the risk of negative health events and weight gain (

47 ).

In one study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent regaining visceral fat, while those who did not exercise had a 2538% increase in belly fat .

Another study showed that those who sat for over 8 hours each day had a 62% increased risk of obesity compared with those who sat for less than 4 hours each day .

Its recommended that most adults aim for at least 150 minutes of moderate aerobic physical activity each week and engage in regular resistance training.

Further, try to limit sedentary behaviors and prolonged sitting. If sitting is part of your work, try to incorporate standing breaks every 3090 minutes by standing for 510 minutes or taking a quick walk around your office, home or neighborhood.


A sedentary lifestyle and physical inactivity are associated with a number of health risks, including weight gain and increased abdominal fat. Aim for at least 150 minutes of moderate to vigorous physical activity each week.

How To Lose Belly Fat Without Exercise

What is Belly Fat and How to Reduce it ?

January 13, 2020 By Dr. Erik Soine

Losing weight is almost always associated with exercising, and thats certainly no less the case when it comes to losing belly fat. But if you want to lose that belly fat without exercising and you still want to do it safely and effectively, what do you do? Fortunately, if you wonder how to lose belly fat without exerciseor without chemicals or surgery either, for that matterthere are many safe and effective options available to you.

Read Also: Can Stomach Cancer Be Treated

Ramp Up Your Cardio Exercise

You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.

What Causes Excessive Gas In The Stomach

The most common way for gas to enter your digestive tract is through swallowing air. We all swallow air when were eating or drinking, but we tend to swallow even more when we chew gum, drink fizzy drinks or eat too fast. If you dont burp this gas out, it will move into your intestines and through to your bowels.

Another serious cause is bacteria and yeast in your large intestine. Your large intestine is where carbohydrates such as sugars, starches and fiber are broken down. Its also where microorganisms like bacteria and yeast reside both good and bad. The good bacteria work to break down those undigested carbohydrates in a process called fermentation. However, some types of bacteria may lead excess gas and bloating.

When you have excess bacteria in the gut, the gas they produce can build up and lead to small intestinal bacterial overgrowth . These bacteria also convert foods like sugars and carbohydrates in large amounts that are irritating or toxic to cells of the intestinal tract.

Dysbiosis can also be caused by Candida yeast overgrowth in the gut. Although a small amount of Candida yeast is normal, it can grow out of control and prevent your healthy bacteria from doing their job properly.

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How To Reduce Gas In Stomach

If you find that you regularly suffer from gas, its important to examine what youre eating.

However, there can be other causes, such as gastrointestinal infection, dysbiosis and even psychological influences such as stress. In other cases, it may simply be that you havent been active enough for the gas to move through your body as it normally would. This can occur with long-distance travel or sitting at a desk all day.

Fortunately, there are lots of ways to reduce that gas naturally.

Herere 7 home remedies to help you get rid of gas in stomach:

Decrease Your Calorie Intake

Pin on How to Lose Weight Fast Without Exercise at Home

If youre going to have any chance at flattening your tummy, you must reduce your calories.

There are three different ways you can reduce your calorie intake. Those three options are to eat less, move more, or a combination of the two. Doing a combination of eating less and moving more can make this process a lot easier.

Reducing your calories by 500 1000 per day could help you lose 1-2 lbs a week .

According to the Center For Disease Control and Prevention, people who lose weight gradually are usually more successful at maintaining weight loss .

To keep track of your calories, log your meals in an app like MyFitnessPal.

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Avoid Eating After Dinner

Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.

Exercising To Flatten Your Stomach

  • 1Go with cardio. Nothing beats aerobic exercise in the battle against belly fat. A study by Duke University found that aerobic exercise was the most effective way to burn deep, visceral belly fat and that aerobic workouts burn 67% more calories than resistance training or a regimen that combines cardio and resistance.XResearch source
  • The Department of Health and Human Services recommends that healthy adults get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity spread throughout the week. Activity sessions can broken up throughout the day but should be at least 10 minutes long. If you’re looking to lose weight, you’ll have to increase the intensity, the duration or both.
  • You can’t spot-reduce fat away from a certain area, so you don’t have to worry about only doing exercises that tone your stomach. Instead, pay close attention to your diet and try to follow a balanced workout plan that works your body evenly.XExpert Source
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    Lifestyle Changing How To Reduce Tummy Fat:

    This is a common factor where your lifestyle defines your beauty and healthcare issue. Hitting the club every other Friday and drinking like a fish, might be your solace to not eating food for the entire week, but the Friday night beers have already made up for your difficult weekday diet. If you starve yourself the entire week and gobble what you get on the weekend, it will be of no help to you. A good weeks salad might wash down with the football night beer crates, and that tight little black dress would show off your thunder thighs and it wouldnt be as impressive as Beyonce

    Change your lifestyle into a healthier one. If you want to lose that tummy fat, then the first step to that is to stop drinking. Drinking also makes the body lazy . It has many other side effects apart from increasing body fat. If you dont stop the frequent consumption of liquor, then the diets and exercises wont that useful.

    Avoid Foods That Cause Intolerance

    How Do I Reduce My Belly Fat Quickly?

    If you have a sensitivity to a certain food, like dairy, wheat, or eggs, then eating those foods will cause your stomach and intestines to react. Not only will it increase the amount of stomach growling after eating, but it can lead to health problems.

    Eating foods your body is intolerant to causes irritation and inflammation of the stomach and intestines and makes it hard to process food. If you continue to eat food your body is sensitive to, you can develop conditions like irritable bowel syndrome and leaky gut, which can interrupt your daily activities.

    Its not easy to avoid certain foods in todays world of busy schedules. If your stomach wont stop growling, keep a food diary. If youre experiencing frequent bowel problems, bring your food diary to your medical professional. They may be able to point out some food sensitivity concerns. Common sensitivities include lactose, gluten, soy, fish, and eggs. If you notice that some foods seem to be the cause of excessive borborygmus, mention them to your doctor.

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    How To Lose Belly Fat

    This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 14 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 16 testimonials and 93% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 959,182 times.

    Belly fat can be unsightly and hard to get rid of, but it is an issue of more than just appearance. Carrying excessive weight in your midsection is risky, especially for men. A larger waist circumference puts you at a higher risk for a variety of chronic diseases including: diabetes, heart disease, sleep apnea and even certain cancers . You can reduce the amount of belly fat and the risks it poses by losing weight. Make a few dietary and lifestyle changes to help lose weight and support a healthy lifestyle.

    Try Apple Cider Vinegar

    Apple cider vinegar is one of the most popular weight loss aids out there.

    According to studies, apple cider vinegar may help improve metabolism, suppress appetite, and reduce fat storage .

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