Want a ‘magic hat trick’ to looking slimmer, fast? Getting rid of belly bloat can reveal the shape and definition you didn’t even know you had. And, since summer is coming, there’s never been a better time to de-puff the pooch.
Abdominal bloating is a condition in which the stomach feels full and looks, well, big! But how do you begin to banish the bloat? Follow these three steps for a real tummy transformation:
To whittle away inches from your waist, start with a diet that includes these belly-melting components:
A diet of low-fiber, high sugar foods can send insulin levels skyrocketing, resulting in the storage of calories as fat. Tweak your diet by filling up on fiber-rich foods that will not only decrease bloating, but also increase the feeling of fullness, help the body's elimination process, and reduce digestive discomfort.
There’s a reason why the high-fat ketogenic diet is so popular. It works. The key is to opt for healthy monounsaturated fat. Add olives, olive oil, nuts, and avocados to your meals. In addition to keeping your stomach slim, healthy fats coat the stomach and allow for easy digestion.
In addition to good fats and fiber, a good belly-melting plan includes lots of water. Cut out carbonated beverages, which release carbon dioxide into the gastrointestinal tract and cause belly bloat. Also, drinking too much alcohol can dehydrate you, resulting in fluid retention. Water flushes toxins out of the body and acts as a diuretic to flatten a distended stomach. Opt for warm or room-temperature water and add lemon for a flavor kick.
A common mistake is focusing on crunches and sit-ups. Working the abs in isolation isn’t going to burn too many calories. A sufficient caloric burn is necessary to blast any fat covering your ab muscles. Instead, focus on total-body exercises. Try cardio workouts two to three days per week, and moderate to high-intensity resistance training two or three days per week.
If you sit on a plane frequently or sit at your desk all day, make sure to get up and move your legs or take the stairs every hour.
When you’re trying to blast belly flab, it’s also a good idea to look at your lifestyle and make changes where they’re needed. Stress and lack of sleep can affect bloating, so make sure to get enough rest every night and erase any anxiety with meditation, yoga, or a warm bath. Keep your salt intake to a minimum and choose fresh food over processed.
If your belly bloating and discomfort doesn’t respond to these tips -- and it's becoming a deeper problem -- consult a physician.
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