Slow Down And Eat Less
Bolting your food is a sure way to become bloated and uncomfortable. If you eat quickly you will not chew thoroughly. That means large pieces of food in your stomach and intestines wont be digested properly instead they will become food for bad bacteria, yeast and fungi, which produce gasses that cause bloating. Ideally you would eat in a calm and relaxed manner. Try not to eat huge meals, particularly in the evening. As well as causing bloating, it will affect the quality of your sleep.
Add More Protein To Your Diet
Studies have shown that protein has positive effects on your appetite, which plays a role in weight loss. The macronutrient affects several hormones, ghrelin and GLP-1, that play a role in hunger and fullness. Eating protein can increase the feeling of fullness, reducing hunger and making you consume fewer calories. For instance, one study found that participants who increased their protein intake from 15 per cent to 30 per cent of calories ate 441 fewer calories per day. They also experienced significant weight loss by shedding 11 pounds over 12 weeks, on average, without conscious calorie restriction. So, eating protein-rich foods could be an effective way to lose weight fast without exercise or restricting taking any foods. Try adding lean protein such as fish, chicken breasts, Greek yogurt, lentils, quinoa and almonds to your diet for quick weight loss.
Make Fibre Your Best Friend
Anyone trying to shrink belly fat should include plenty of fibre-rich foods in their diet. Fibre not only helps you lose weight but also reduces your risk of certain health conditions. Consuming a diet high in fibre has been shown to increase satiety and help you feel fuller for longer. Studies have linked one particular type of dietary fibre to weight loss. The viscous dietary fibre-rich foods have been shown to help people lose weight as they increase fullness and reduce calorie intake.
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Support Healthy Belly Bacteria
There are healthy belly bacteria, and then there are bad belly bacteria, the later of which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterpartsthe kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kefir, kombucha, and bone broth. Read up on our master list of best probiotic foods for a healthy gut.
All Our Stomachs Are The Same Size Regardless Of How Much We Weigh
If eating less was all it took to shrink your stomach, it would follow that normal-weight people have smaller food pouches than people who are overweight or obese. But thats not the case, according to findings published in the journal Gastroenterology. Regardless of how much we weigh, everyones stomach is pretty much the same size.
If youre still skeptical, consider this: Your body was designed to take in enough calories to keep it running, even during times when food is scarce. So you better believe that its not going to shrink your stomach when you feed it less.
In fact, most of us tend to feel hungrier when we slash our caloric intake. Your body begins to think that youre starving. So you get multiple physiologic and hormonal responses to try to get you back to your weight, Dr. Kumar says. Your system gets flooded with the hunger hormone ghrelin, making food even harder to resist. At the same time, your body temperature and metabolic rate slow down in an attempt to conserve precious energy.
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Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
Dab A Spot Of Vanilla On Your Wrists To Limit Sugar
In a study done by St George’s Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.
Taylor & Colledge vanilla bean extract, £7.05,
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Dont Eat Anything Greasy
Foods that are high in grease or are really fatty, like a McDonalds breakfast, can cause gastrointestinal upset. While some fats are great for your gut, like omega-3s found in fish or nuts, these fats dont interact with your body the same way. Stuff like fast food often contains high levels of unhealthy fats like saturated and trans fatty acids that cause an inflammatory response in the body, meaning your body wants it out!
Sorry But Its A Myth That Your Stomach Can Shrink
Weve all heard that thing about how cutting back on calories causes your appetite to reset, and how over time, your elastic stomach actually shrinks down, so you fill up on smaller portions.
If it sounds ridiculous, thats because it kind of is, experts say. Yes, your belly does boast rubber band-like properties that allow it to change size, explains gastroenterologist Nitin Kumar, MD. For instance, the elasticity makes it easier to gorge when presented with a giant meal to help us avoid starving in times of famine.
As for the shrinkage? Your stomach is capable of quickly snapping back to normal size after a feast. But its not going to continue to get smallereven if you start eating much, much less, says Kumar.
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Find Out If You Have An Allergy Or Intolerance
Eating a food that does not agree with you is the quickest way to become bloated. The most common offending foods are dairy products, wheat, gluten, soy and eggs. Sometime fermentable carbohydrates called FODMAPs can be an issue. Any food has the potential to cause a problem though. Trying to find the problem food on your own can be like finding your way through a maze, therefore we recommend you see a naturopath or nutritionist to guide you through an elimination diet.
Don’t Be Afraid To Instagram Your Meals
Your friends and family may roll their eyes when you whip out your phone to Instagram your meals, but what they see as an annoying habit might actually be improving your health. An analysis of “attentive eating” studies in The American Journal of Clinical Nutrition found those who recall their last meal as being filling and satisfying tended to eat less at their next meal, thus keeping their bellies flatter. So if you have trouble remembering what you had for dinner last night, try Instagramming your meals in an effort to feel content the next time you sit down to break bread.
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Put Your Fork Down Between Bites
It takes twenty minutes for your stomach to tell your brain that it’s had enough, so if you eat slowly chances are you will consume less and see your belly shrink. A study in BMJ Open found that slow and normal-speed eaters were less likely to be obese than fast eaters! A simple trick to slow your pace: Place your fork down on the plate after each bite.
Reduce Your Intake Of Inflammatory Foods
The foods we consume can cause inflammation within our bodies, which can then contribute to lower belly fat. Some foods that promote inflammation include the saturated fats found in meat and dairy products, processed food, fast food, fried food, palm oil, and more.
“Saturated and trans fats damage blood vessel walls, which triggers the immune response associated with inflammation and encourages blood fats, like cholesterol, to stick and become imbedded in the artery wall leading to atherosclerosis, the underlying cause of heart disease, stroke, and even some forms of dementia,” explains Elizabeth Somer, a registered dietitian and Medical Advisory Board Member at Persona Nutrition.
But we have some good newsthere are many foods that can help inhibit inflammation, like the fats in fish oils, nuts and flaxseed , olive oil, many fruits and vegetables, mushrooms, nuts, soy, whole grains, tea, and spices like turmeric and ginger.
“Cutting back on calories and increasing exercise will shrink your waistline, including the dangerous visceral fat around the middle, especially if you’re overweight,” Somer says. To lower inflammation and reduce belly fat, “focus on unprocessed foods, such as colorful fruits and vegetables, 100% whole grains, nuts and seeds, legumes, fatty fish such as salmon, and low-fat milk products. Then watch portions and exercise daily.”
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The Bottom Line: You Shouldnt Slash Calories To Shrink Your Stomach
Thats a long-winded, science-y way of saying this: Drastically cutting your portions not only wont shrink your stomachitll probably backfire. And if you managed to lose any weight, youll likely regain the pounds with interest, Dr. Kumar says.
None of this is to say that losing weight is impossible. But in order to do it successfully, you need to cut back on food graduallyso your body doesnt suddenly freak out and think that its never getting food again. That means instead of embarking on a crash diet, try cutting back by just 100 or 200 calories a day, Dr. Kumar says. Its enough to help you lose weight slowly and sustainably, but not so much that your body mistakenly thinks that youre starving. Need some direction? Here are 100 simple ways to cut 100 calories or more.
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Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
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Your Stomach Bulge Might Be An Enlarged Uterus A Symptom Of Fibroids
We encourage you to visit your doctor at the appearance of any new, unexplained abdominal bulge. As discussed above, a swollen stomach may indicate an enlarged uterus, which is a common fibroid symptom.
If you believe your stomach swelling or bloating may be due to fibroids, make sure to keep an eye out for additional fibroid symptoms:
- Heavy and prolonged menstruation between or during your periods
- Anemia, which can lead to fatigue
- Pain in your pelvis or lower back
- Increased menstrual cramping
- Frequent urination
- Constipation and/or bloating
If you notice any of the above issues, please contact your doctor as soon as possible. You should be aware that not all women with fibroids experience symptoms. You should also know that the size, location, and number of fibroids can determine your overall symptom severity.
Still not sure whether fibroids are a possibility? Explore our online symptoms checker. In general, we recommend that when fibroid symptoms affect your career, social life, self-esteem, or relationships, it is probably time to look into treatment.
Can I Get A Flat Stomach After A Hysterectomy
I have been told by friends that because I had a hysterectomy that I will not be able to obtain a flat stomach as they cut the muscles for this surgical procedure. Is this true?
Many people complain about weight gain after a hysterectomy, attributing it to the surgical procedure. Whether your stomach appears flabby after your hysterectomy may depend on the type of hysterectomy you needed and surgical technique used to perform it. The surgeon may have performed the hysterectomy entirely through the vagina, known as a Total Vaginal Hysterectomy or TVH. He may have made small incisions with the assistance of a laparoscope to remove the uterus and cervix. In this case, he may not have incised abdominal muscles that would leave a scar.
If the hysterectomy was performed by cutting abdominal muscles to remove the uterus, he would have made an incision about eight inches long in the lower abdomen or stomach area. An abdominal hysterectomy would leave a scar that might make your stomach appear flabby and looking a little like a pouch.
Hysterectomies can be a little difficult for women to cope with because they usually take place at the time a womans metabolism begins to slow down. This often happens in mid-life, when women may develop issues like cervical cancer or uterine fibroids that cause pain and other problems.
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Break Your Fast With Protein
Once you have awakened your digestion, start your day of eating with a burst of protein. We all get distracted or busy through the day, but a high-protein start will prevent surprise mid-morning or early afternoon energy crashes that leave us reaching for sugar, caffeine or a carbohydrate load for a quick boost. Add a morning protein shake or smoothie or a breakfast of eggs and nut butter waffles. The goal: dont leave the house without first loading up on at least 15 grams of protein.
Tips To Help You Shrink Your Appetite:
1. Eat several small meals throughout the day instead of eating large meals.
This will help to train your stomach to increase the feeling of satisfaction and fullness with small meals. This will also help keep your blood sugar levels steady, which reduces the cravings for sweets or carbohydrates.
2. Try different aids that can help you.
You can experiment with intermittent fasting. You can eat 0 calorie foods. Or you can try using an appetite suppressant, but only if everything else fails to help you.
3. Drink water before a meal.
This will help to stretch the stomach and will increase the feeling of fullness before you start eating.
4. Eat a nutrient filled diet.
Eat meals with many healthy options that include proteins, healthy fats such as nuts and avocados. The cells in the lining of your stomach recognize them as being beneficial to the body and will less likely increase the hunger hormones.
5. When you get a craving, wait for at least 10 to 15 minutes before eating.
Sometimes it just takes a little time and patience to help yourself avoid an unhealthy decision. Test your cravings by giving. them time, if its just a craving after 15 minutes it will fade. If you are really hungry you will know, and you can manage to not eat for 15 minutes.
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Aubrey Bailey Pt Dpt Cf
Common and usually benign, uterine fibroids can wreak havoc on your comfort and, sometimes, your health. They’re a combination of muscle cells and other tissue that grow around the uterus.
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The tumors themselves aren’t harmful, but can grow large from the size of a pea to a melon according to the Illinois Department of Public Health and make life seriously uncomfortable. In some cases, the complications they cause can negatively affect a woman’s ability to get pregnant or the course of her pregnancy.
Your doctor will help you determine the best course of action to deal with your fibrosis. You can certainly use exercise to help you lose weight and flatten your stomach if your fibroids are small and not causing bloating, stomach swelling or weight gain. But if you have particularly large fibroids, they cannot be shrunk with exercise.
Exercise helps alleviate symptoms associated with fibroids, such as lower abdominal pain and cramping during periods. You can also lose weight by exercising every day and eating a portion-controlled, mostly whole-foods diet.
So How Do I Reduce My Belly Fat
If you want to reduce your belly fat, youll need to burn more calories than you consume, and eat the right kinds of food. Here are my suggestions on what to eat.
- Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals.
- Have some reduced-fat diary or soya drinks fortified in calcium.
- Eat more beans, pulses, fish and eggs.
- Eat small amounts of unsaturated oil.
- Drink six to eight glasses of water each day.
- Avoid adding salt or sugar to your meals.
And finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them. Be aware that low-fat options might have high amounts of added sugar in them.
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