Beat the bloat and achieve a flat stomach – Get summer ready
What is bloating / bloat
Bloating often occurs after an indulgent weekend or during festive seasons, where larger amounts of eating and drinking take place. Most of us have experienced the feeling of being bloated, when your tummy is stretched and uncomfortable.
What causes bloating?
Bloating can be due to an underlying condition, such as:
Coeliac disease is a common digestive condition where your intestine can’t absorb gluten found in wheat, barley and rye.
Irritable bowel syndrome and bloating
People with irritable bowel syndrome often complain of bloating, especially in the evening.
What food should be avoided?
Bloating can also be due to food intolerances. The main offenders are wheat or gluten and dairy products. Cut down on foods known to cause wind and bloating, such as: beans, Rice, broccoli, cabbage, sprouts and cauliflower.
The best approach if you have a food intolerance is to eat less of the culprit food or cut it out completely. Here are a few tips on beating the blot and achieving a flatter stomach.
Healthy digestion leads to a healthier flatter stomach. Bacterial cultures can provide our digestive system with extra sources of the types of bacteria naturally found in our gut. Probiotics are live bacteria and yeasts promoted as having various health benefits. They’re usually added to yoghurts or taken as food supplements, and are often described as “good” or “friendly” bacteria.
It is widely known that exercise can help to reduce body fat. Protein is a vital component in helping to optimise the results gained from a healthy diet and regular exercise. For example protein world shakes.
3. Resistance training best the bloat
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. Resistance training can be highly beneficial if done correctly.
4. Apple cider vinegar bloat busting drink
Apple cider vinegar is usually taken in drink form: one to two teaspoons in eight ounces water. Honey and lemon can be added to Improve the taste. This drink is proven to help towards a flatter stomach.
5. Cut back on alcohol
Shock horror beer actually causes a beer belly. When you drink alcohol you body does temporarily stop burning fat. Consequently everything from your late-night kebab to your greasy fry-up the next morning, is going straight on the belly. Try non alcohol such as shloer.
Drink more water you’ll feel more energetic, have greater concentration and be able to train harder. Drinking more water will keep you feeling full too. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
7. Eat more eggs
Eggs are a very good source of inexpensive, high quality protein. Over half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
8. Avoid sugary drinks
Carbonation comes from gas blended with water, so when we drink carbonated drinks, gas gets caught in the stomach. The result is a swollen bloated stomach. Stay away from artificial sugar drinks, which could arguably result to more bloat than regular soda. Similarly avoid excessive sweets and chocolate.
9. Raw vegetables
Lightly cooked vegetables offer much the same nutritional benefits as the raw version. However cooked vegetables take up much less room in your gastrointestinal tract. Eating cooked vegetables will allow you to meet your nutrient needs without expanding your gastrointestinal tract with raw foods.
10. Reduce salt
Water is attracted to sodium. So when you take in higher than usual amounts of sodium in the form of salty foods, you’ll temporarily retain more fluid. Which contributes to a sluggish feeling. The results are a puffy appearance and extra water weight