Skip: Sugary Coffee Drinks
Why it beats belly bloat: That saccharine latte might give you a boost, but its not doing your belly any favors. Some coffee drinks can be sweetened with high fructose corn syrup or agave nectar, which both contain fructose, Largeman-Roth says. But large amounts of fructose can be tough to digest, resulting in gas and bloating.
Do this instead: Trade the fancy drink for a simple, sugar-free pick-me-up like green tea, Largeman-Roth recommends. These healthy Starbucks drinks make great options too. Or make your own low-sugar coffee drink at home, like this Lightened-Up Mocha Latte.
Fruit Juice & Fresh Juices
Glasses of fruit juice and fresh juice can be very high calorically. If you think that 1 small glass of OJ can often contain the juice from 10 oranges , then 1 small glass of juice can easily be 620 calories its crazy!
» While freshly squeezed or pressed juices are at least still quite nutrient dense, store bought juices are often seriously lacking in nutrients.
» Store bought juices, whether they are bottled or boxed are usually pasteurised and are often made from concentrates they also usually contain added sugar and preservatives.
» Pasteurisation is the process in which fruit juices are heated at a very high temperature to kill bacteria which can cause the juice to go bad within a few days . Unfortunately, during this process the juice actually loses most of its nutrients the results are that you are usually left with a nutrient-lacking, high calorie drink that is basically just sugar water.
» Juices made from concentrates or that have been reconstituted are the worst kinds of juices to drink. To make concentrate, the water is removed from juice to make is more easily packaged & more transportable it is then re-added later to make juice once again . During this process, almost all nutrients are lost and what is left is basically flavoured syrup.
The Causes Of Bloating
A bloated stomach may result from consuming food or beverages too quickly, chewing gum, sucking on hard candy, drinking carbonated drinks or choosing foods such as beans, cruciferous vegetables and some fruits and whole grains. If youve recently upped your fiber intake significantly, you may experience temporary bloating as you body adjusts. A meal high in sodium can cause bloating as can excess lactose from dairy or gluten from wheat, if you have a sensitivity to either.
Bloating is also most prominent at certain times of a womens menstrual cycle. In rare cases, bloating indicates a medical condition such as rapid gastric emptying that should be addressed by a doctor. Eating too quickly, being stressed and smoking also cause the digestive distresses of gas and bloating.
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Skip: Candy And Bubbly Drinks
Why it beats belly bloat: Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air. The bubbles in carbonated drinks can puff you out, too.
Do this instead:“When eating, chew slowly with your mouth closed,” says Bonci. Trade carbonated drinks for flat ones like water or unsweetened iced tea, and lose the gum and candies.
Foods To Avoid For A Flat Stomach
- Apples, pears and mangoes: these fruits contain a lot of fructose, which can exacerbate bloating in people who have a tendency towards irritable bowel symptoms. Theyre fine if you dont have this digestive problem though.
- Windy veg like Brussels sprouts, cabbage, chickpeas garlic and onions: These all contain fermentable carbohydrates, which though good for us, can make some people gassy.
- Sugar-free chewing gum: This can sometimes cause problems with bloating due to the sweeteners sorbitol and mannitol, which are processed by gas-producing bacteria in the bowel.
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Other Ways To Soothe An Upset Stomach
If you have a stomach virus, focus on preventing dehydration by drinking plenty of fluids. Getting enough rest can help your recovery.
Over-the-counter medications are also available to alleviate your symptoms. These include anti-diarrheal medications, antiemetics , and pain relievers. Prescription medications are also available to help you manage severe symptoms.², ²
What Is The Best Diet To Follow For Weight Loss
According to research, the Mediterranean diet may aid in weight loss and promote better control of blood glucose levels. It also reduces the risk of depression, stroke and Alzheimerâs disease and levels of inflammation . The Mediterranean diet focuses on
- Olive oil, which is rich in healthy omega-3 fatty acids
- Occasional poultry, eggs, red meat and glass of wine
- Cheese and yogurt in moderation
Example of Mediterranean diet plan:
- Breakfast: Smoked salmon or a slice of whole-grain toast with half of a mashed avocado.
- Lunch: Gazpacho soup or a spiced lentil salad.
- Dinner: Penne pasta with roasted cherry tomatoes, olives, capers and pine nuts.
Having a glass of wine in moderation is fine. Poultry, eggs, red meat, cheese and yogurt may be added to the diet once a week. People should enjoy food and wine in moderation when socializing with friends and family during meals as part of the prescription.
Mediterranean diet is considered is recommended for
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What Foods To Avoid
1. Limit Consumption Of Carbs
Limited carbs consumption has great health benefits and is especially effective for weight loss. You can replace refined carbs with unprocessed, whole-food carbs. This way, you will not only feel better, but it will also help you get rid of the abdominal fat.
Limit your consumption of added sugar. Instead of drinking soda, try coffee, tea, beverages with artificial sweeteners or water . A good substitution for sugar-rich desserts is fruits, berries, and nuts.
Alcohol is quite rich in calories, so it is better to reduce the consumption of alcohol or stop drinking it at all.
4. Limit Dairy Products, Meat, And Poultry
Limit saturated fat which can be found in meat and high-fat dairy products, such as cheese and butter. It is better to stick to low-fat dairy products and lean meat and poultry in limited amounts , .
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Cut Calories But Not Too Much
Typically, if youre looking to lose weight, you may need to monitor your calorie intake.
One popular approach is to reduce your daily intake by 500750 calories, which can help you lose approximately 12 pounds per week .
That being said, restricting your calorie intake too much can be counterproductive and harmful to your health.
Eating too few calories can cause a , or the number of calories you burn on a daily basis .
Furthermore, consuming too few calories each day is associated with several side effects, including fatigue, headaches, nausea, dizziness, and irritability .
Eating too few calories may slow your metabolism and cause negative health effects. Therefore, it is important not to restrict calories too much or for too long.
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Eat A Healthy Diet By Avoiding Certain Foods
Avoid liquid calories, found in sugary beverages: Most sugary drinks are high in calories and simple carbs.
If you have had a high-calorie intake through beverages, an easy way to take in fewer calories is to cut empty calories. And you can find those in alcoholic drinks, this is how you get that beer belly.
Limit refined carbohydrates: instead of white bread or bagels, go for complex carbs like sweet potatoes and other vegetables.
Complex carbs, like non-starchy vegetables, help but with insulin sensitivity, high blood sugar, and insulin resistance.
A good idea is to consider a dietitian, an R.D. for a personalized meal plan.
Cut Back On Refined Carbs And Sugars
The first item on the list is omitting or at the very least cutting way back on refined carbohydrates and processed sugars. Refined sugar is linked with increased body fat, and particularly with dangerous visceral fat.
Processed sugars and refined carbs lurk in commercially prepared baked goods like cookies and cakes, candy, sodas, fruit juices and anything else made with white flour and white sugar. The simple truth is that its impossible to exercise your way to a tight stomach if you continuing eating these types of foods.
If cooking at home is new or feels overwhelming, I highly recommend that my clients invest in an Instant Pot Ultra, as this makes meal prep incredibly quick and simple.
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Foods That Flatten Your Belly In Just 15 Days
Does having a pot belly makes you unpleasant and unattractive. There are many reasons for a pot belly, one of the common reason is the presence of gas in the abdomen. Bloating and gas makes your tummy to swell abnormally.
Gas accumulated in the stomach does not only cause it to protrude outwards but also causes a feeling of discomfort. You can easily figure out that your belly is swollen not due to the excessive fat but only because of gas.
The good news is that, you can easily get a flat belly within just a matter of a few days. So get ready to wear your favourite tight dress which you are currently embarrassed to wear because of the belly fat.
There are some of the foods that can flatten your belly as they help to remove all gases and treat the bloating. Take a look at these natural foods to flatten your tummy. Try out these home remedies to flatten belly:
Causes Of Mental Issues In Women
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With menopause, you start to notice something occurring. The fat that used to migrate toward your hips and thighs takes a detour, settling now in your belly. Whats to blame?
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Lowering estrogen levels reports ACE Fitness. Combine this with a natural loss of muscle mass that occurs as you age, and you may find you carry more of a spare tire than you did in your younger years.
However, women over 60 can still sport a flat stomach by eating right and exercising regularly. While specific ab exercises can help keep the ab muscles from going flaccid, they wont independently flatten a rounded tummy.
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Add More Cardio To Your Routine
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health.
Additionally, studies have shown that its very effective at strengthening your midsection and reducing belly fat (
For best results, add other nutrient-dense, fiber-rich ingredients to your protein shake, such as spinach, kale, or berries.
Protein shakes are an easy way to add extra protein to your diet. Increasing your protein intake may help maintain lean body mass, reduce your appetite, and decrease visceral fat.
Eating On An Upset Stomach
An upset stomach is a common problem that affects children and adults alike. Eating foods that do not agree with you can cause discomfort. So can food poisoning or a stomach bug.¹,²
Symptoms may include nausea, vomiting, diarrhea, or abdominal pain. Fortunately, symptoms usually resolve on their own and do not last long. However, if symptoms persist, it could be a sign of a long-term health condition, such as irritable bowel syndrome or food intolerances.¹,²
If you are experiencing nausea or vomiting, it is best to wait before trying solid food. Instead, drink small amounts of clear liquids, such as water or electrolyte drinks, or suck on ice pops until nausea subsides.³
Once you’re able to try solid foods, the last thing you want to do is eat something that makes you feel worse. Some foods can irritate the stomach, while others can help.
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How To Flatten Your Stomach According To Experts
If you fall into the group of people that may have an easier time getting a flat stomach in a safe way there are a few things that come together to make the taut tummy youre searching for. Wondering what the best flat stomach diet and flat stomach exercises are? Experts share their six best tips, below.
Eat Real And Eat Clean
Eating clean, real food means eating foods that are unprocessed and pure, says Hayim. When we eat clean, we eat food that can be processed more quickly and more efficiently. We also avoid a ton of sodium that is added to preserve shelf life, and we become more aware of sauces, dressings, and the like that tack on calories, fat, and added sugar.
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Combine A Whole Foods Diet With Resistance Exercise
Its not a trick but it works like magic. If you stick to whole foods, avoid grains, sugar and dairy, add in a regular resistance routine, and have a little patience, losing lower abdominal fat will come, says nutritionist Jay Cowin, NNCP, RNT, director of formulations for Asystem. The right fuels at the right time coupled with resistance routines can have amazing effects on body composition.
Go Without Processed Grains
Processed grains, like white bread and pasta, take less time to digest and are quickly converted into sugar and eventually fat.
“By frequently eating highly processed grain products, even in moderate amounts, you will be signaling to your body to store the high levels of sugar as fat,” Quebbemann says.
What the research says: A 2010 study found that people who limit refined grains and eat more whole grains have lower levels of visceral fat, which is located around abdominal organs.
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Our Absolute Top 10 Foods For Flatter Stomachs
Theres a lot of buzz at the moment around research into foods that can help you eat your way to a flatter stomach.
Its a tempting proposition when it comes to menu choices, but are the promises of these smart foods too good to be true?
The bottom line is that loosing fat from your tummy area and getting a flatter stomach takes a multi-pronged approach.
Youll need an active lifestyle and the right exercise programme to burn calories, strengthen your core and strengthen your abdominal muscles.
And youll need the right nutritional approach. That means a healthy diet that includes a range of beneficial foods. It also means doing your best to avoid some foods you already know will make the battle for a flatter stomach a tougher one!
Fill Half Of Your Plate With Veggies
Shoot for at least half of each plate filled with veggies. Fruit can definitely be a regular in your diet as well, but try to make your veggie to fruit ratio heavier on the veggies. Vegetables provide the raw nutritional materials to a lean and healthy body, not to mention their high fiber content helps to keep you full and control cravings.
Be especially sure to include dark, leafy greens every day such as kale, chard, arugula, lettuce, spinach, bok choy and more. Alongside these super-greens, add in a colorful variety of veggies every day. The brighter the colors, the more antioxidants your body is benefiting from.
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Peanuts & Peanut Butter
Besides for making a delicious spread or dip, peanuts also pack in a belly-fat-blasting effect. Genistein, a compound that acts on obesity genes and reduces your body’s ability to store fat, is present in this versatile nut. What’s more, peanuts are brimming with polyunsaturated fats, which have been shown to “turn on” genes in visceral fat that are linked to reduced fat storage and improved sugar metabolism in the body, according to an Uppsala University study.
Flat Stomach Foods: What To Eat
These flat tummy foods can help in your quest to get a slim-line stomach…
Theres no quick fix for lasting weight loss. That said, certain flat stomach foods can help beat the bloat, banish cravings and boost your metabolism.
So, if a key concern of yours is how to lose weight on your stomach, work the below foods into your healthy eating program. Of course, diet alone isn’t enough to get a flat stomach – you’ll also need to take regular exercise. Check out our list of the best exercises for weight loss for fat-blasting workouts, and also our article on the best workouts for abs for moves that will specifically target your midriff. You could also attempt our 30-day flat stomach workout plan.
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Break Up With Sweetened Beverages
As we alluded to earlier, one of the best moves you can make to significantly reduce your belly size is to stop drinking sugar-sweetened beverages like soda, juices and fruit punch, and sweet iced tea. “Sweet drinks are silent killers that cause weight gain, especially the more dangerous belly fat, while putting you at higher risk of heart disease, diabetes, fatty liver disease, stroke, and Alzheimer’s disease,” says Dr. Jampolis.
She recommends replacing SSBs with water or green tea. “Studies have shown that a type of antioxidant found in green tea called EGCG can aid in fat-burning during exercise, improve the body’s response to insulin and reduce belly fat,” says Jampolis.
Limit Your Intake Of Added Sugar
Added sugar has been linked to many chronic conditions, including heart disease, type 2 diabetes, and fatty liver disease .
Its recommended to limit added sugar intake to less than 10% of total daily calories. On a 2,000-calorie diet, this translates to about 200 calories, or 12 teaspoons per day .
However, most people exceed this amount, and adults in the United States consume an average of 17 teaspoons of added sugar daily .
Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages (
Whats more, one review of 13 studies also found that MCTs were more effective at reducing body weight, total body fat, and belly fat compared with long-chain triglycerides .
Keep in mind that MCT oil is still high in calories, much like other types of fat. Therefore, its important not to just add MCT oil to your diet, but rather replace other sources of fat with it.
Replacing other fats in your diet with MCT oil could boost energy expenditure and increase feelings of fullness. Some studies also show that MCT oil may be more effective at reducing waist circumference and body weight compared with other types of fat.
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