Are You Ashamed of Your Bloated Belly? Find Out How to Prevent it

Bloated stomach is a major problem for many people, and this phenomenon often leads to avoid wearing tight clothing in order to cover the belly. But this condition can very easily be solved with the help of several simple rules.

Drink Smart
The liver processes alcohol before carbohydrates and proteins, and even the mere presence of alcohol in the body slows down fat burning. Once a day you can treat yourself to one cup, but don’t overdo it and stick to just one glass.

Do not Starve
Consuming low amounts of food will force your body to starvation mode, which will provoke the fat deposit necessary for energy instead of burning that same fat, which will in turn lead to a bloated stomach.

Eat Whole Grains
Studies have shown that eating whole grains instead of refined leads to greater fat loss. However, scientists have come to know that a diet which includes three servings of whole grains and less than one serving of refined carbs a day results in 10 percent less body fat.

Work Out
Exercise carefully and make sure you work every muscle in the body. When performing abs exercises, don’t forget the waist area.

Drink Green
Numerous studies show that antioxidants in green tea can stimulate the metabolism, in particular targeting the abdominal fat. You don’t need to drink liters of green tea a day; a small amount will be very beneficial too.

Lack of sleep slows the metabolism, and according to researches sleep-deprived people have higher amount of fat cells that are resistant to insulin, which can lead to weight gain.

Let Spices be Your Allies
Ginger, mint and chamomile will help digestion and reduce bloating. If you’re not a fan of herbal teas, eat pineapple. Pineapple contains bromelain, enzyme that namely has an equal effect.

Avoid Sugar
The average American consumes about 20 teaspoons of sugar on a daily basis, and part of that amount is hidden in processed foods as fruit yoghurt, frozen meals, ketchup and salad sauces. Twenty spoons adds up to 325 empty calories per day, and the production of insulin increases the intake of sugar, which can slow down your metabolism and make it harder to burn this empty calories.

Simplify Dinner
For dinner try to eat only protein and leafy green vegetables and skip desserts and snacks in order to avoid water retention when you wake up, especially during the holidays when you go to the beach.

Increase the Intake of Potassium
Your body may start to retain water due to an imbalance in the amount of sodium and potassium. Besides controlling the amount of sodium, eating a diet rich in potassium will maintain the balance and prevent the stomach bloating. Try to include in your every day menu a medium baked potato without the bark, half a cup of beans, one cup of cooked spinach and one cup of peas.

Yoghurts and Probiotics
If you disturb the natural balance of bacteria in the stomach, that can slow down the digestion and cause bloating. Live active cultures in yoghurt and probiotic drinks can help rebalance those levels.

Avoid Fried Foods
The fat from fried foods is digested more slowly, causing the feeling of heaviness and bloatedness.

Intensify the Training
Include high intensity interval training in your fitness routine, in order to burn more calories in shorter time. In addition, the more intense exercises, the more calories you’ll burn after working out.

Healthy Fats
Monounsaturated fats, like those found in olives, walnuts, almonds and avocados increase fat oxidation, particularly in the abdomen area. Furthermore, these foods will help you to stick to a healthy diet and to add a healthy taste to your food. However, bear in mind that these fats have a high percentage of calories, so they should be consumed in no more than two or three meals a day.

Too much carbohydrates cause water retention in metabolism, and too much water can cause a feeling of bloatedness. But that doesn’t mean you should completely avoid carbs – opt for complex ones, which contain more starch and fiber such as sweet potatoes, brown rice, beans, oats, leafy vegetables and asparagus that are digested more slowly. However, limit daily intake to 200-300 grams.

Reduce Salt Intake
Your body requires sodium to function properly, but too high levels of sodium in blood may result in retention of water in the intestine. Therefore use less salt, avoid processed and pre-prepared foods, and try to eat as much homemade food as possible. Experts recommend intake of no more than 2,400 milligrams of sodium per day.