Belly Bloat? Ways To Beat It.

                                             

We all find it hard to squeeze into skinny jeans at times, no matter how much you suck in your stomach. Over indulging in pounded yam my personal favourite, deserts and whatever tickles your fancy. Oh, you know its probably over 1000 calories but you tell yourself otherwise or probably don't even care. You’re not alone. Up to 25 percent of healthy adults experience regular bloating due to various reasons. Bloating doesn’t have just one cause, says Jacqueline Wolfe, MD, an associate professor of medicine at Harvard Medical School, and author of A Woman's Guide to a Healthy Stomach. From your emotions and eating habits to the bacteria that call your gut home can balloon your waistline. Luckily, there are some simple steps that can help you quickly deflate.

 

Having a “fat” day? The last thing you should do is skip your sweat session. During and following your workout, gas passes more easily through the digestive system, according to Spanish researchers. Let the gas out, and you’ll kick the bloating, too. “Most bloating isn’t about the existence of gas, but the fact that gas is trapped in one spot of the small intestines, making your abdominal region distend,” Wolfe says. And, in case you need some motivation to hold that plank position longer, it turns out that core work can keep bloat away. People with six-pack abs suffer from far less bloating than do people with less-than-defined ones, according to London researchers. Why? Strong abdominal muscles inhibit gas from pushing outward.

 

 

You might think that more liquids equal more belly volume, but as long as you aren’t drinking water by the barrel, staying hydrated will keep you svelte, according to Wolfe. Why? When you are dehydrated, your body thinks you’re trying to cross a desert with an itty-bitty canteen. To fill up its reserves, it stores water between cells and in the fat cells, causing all-over bloating, she says. What’s more, dehydration can cause your digestive system to slow to a halt, resulting in constipation and a distended abdomen. Shoot for eight glasses a day. Bonus benefit: Drinking water regularly can help curb food cravings

 

Sugar-free doesn’t mean belly-friendly. Many sugar-free beverages, candies, and gums contain the sweeteners sorbitol, xylitol, and mannitol, which are difficult to digest and can trigger the production of hydrogen gas in the small intestines, causing severe bloating, Wolfe says. The Food and Drug Administration requires products that may result in a daily consumption of 50 grams of sorbitol to include a warning label that they “may have a laxative effect.” Still, as little as 10 grams of sorbitol can trigger stomach trouble, says Wolfe. One stick of sugar-free gum typically contains about 1.25 grams

“Not chewing with your mouth open goes far beyond good manners,” says Chokhavatia. “Swallowing air can cause bloating.” Mixed in with your food, air pockets travel through your digestive system and can cause bloating and gas. It’s estimated that most people ingest 30 milliliters of air with each swallow. But that doesn’t mean you’re destined to have a belly full of air. By drinking with a straw, staying mum when your mouth is full, and avoiding chewing gum, you can limit the amount of air you mistakenly swallow, according to Chokhavatia

Reducing your sodium levels isn’t just about what you don’t eat. It’s also about what you do eat. Bananas, papayas, kiwis, strawberries, spinach, beets, and broccoli contain potassium, which acts as a diuretic, driving water molecules out of fat cells and increasing the amount of sodium in your urine, says Chokhavatia. While an over-the-counter diuretic might seem like an easy fix instead of eating right, many can cause low levels of potassium, exacerbating bloat over the long term, according to Mayo Clinic.

 

 

 

Fiber is famous for a reason: It helps you poop. Since constipation is bloat’s best friend, fiber can cut your chances of swelling up. Don’t buy into the fiber craze in processed food, however. Many manufacturers add fiber in the form of inulin, which is difficult to digest, Chokhavatia says. A 2010 study from the University of Minnesota in Saint Paul found that people who eat 10 grams of inulin at one time suffer significantly more gas and bloating than those who eat less. Your belly’s best bet is to get fiber from fruits, veggies, and whole grains, and it’s a great idea to cut back on packaged foods that list chicory root or inulin as an ingredient.

I have been so lazy with working out recently and my size 8 body has gradually turned into a over healthly size 10 which i'm not very happy with, shopping for new clothes and all. Everyone else seems quite happy for me saying I now look my age. Yeah right. It's not really about the size for me I guess, more about this tummy bulge and these hips. I really need to get rid of it. A lot of african women have got the same problem. I know I can do it and I will. Maybe i`ll start tomorrow, i`ve got an all you can eat african buffet booked for today. *Wink*. Seriously.

  Hope this helps to beat the bulge.