8 Tips for a Flatter Belly


How to get a Flatter Belly

Whew! There is nothing worse than feeling bloated.  Well, maybe there is, but it does rank right up there in the top 10. Right?  Suffering with undiagnosed food intolerances can leave your belly expanded and in pain.  Most people suffer from bloating in one way or another.  In some instances, this can be a daily occurrence.  When you feel bloated the rest of your body feels horrible, and it is hard to stay motivated to exercise when you feel like that.

If you are someone who suffers from bloating…..here are 8 tips to help beat the bloat and start you on the road to have a Flat or Flatter Belly.

1.        Get checked for food intolerance’s.  If you are someone that bloats regularly, then it might be worth testing and finding out if you have food intolerances.  For me, when I cut Gluten and Dairy the bloat went away.  Now….just because that was the cause for me, doesn’t mean it will be for everyone.  Everybody responds differently to different foods.  The most effective test for food intolerance is “The Allergy Elimination Diet”.  There are blood tests that are also good, and pricey.  Ask us for a copy of the Allergy Elimination Diet…..it’s free.

2.       Stay Hydrated.  If you are dehydrated and drink water, then your body will want to hold onto that water leading to fluid retention and feeling bloated.  It’s so important to stay hydrated throughout the day and drink regularly. Try and do half your bodyweight in ounces. If you are working out and exercising, then the water you intake for this is not a part of your daily ounce intake.

3.       Drink apple cider vinegar before meals for digestion.  Sometimes bloating occurs due to poor digestion from the foods we eat.  There are some tips to help improve digestion, and one of these is to have apple cider vinegar before each meal.  Take 1 Tablespoon of vinegar-either mixed in water or down like a shot. If you absolutely cannot stand the vinegar, you can try substituting with 1 Tablespoon of lemon juice.

4.       Chew your food.  We are all in a hurry these days, and thus we do not chew our food properly.  This can cause air to get trapped and then your digestive system to bloat.  Try to get yourself in the habit of slowing down and chewing well.  This really does help your body with the digestion process.

5.       Take probiotics. Sometimes bloating can come from an imbalance of good or bad bacteria in your gut, especially if you have been on antibiotics. When the gut bacteria are imbalanced then it can lead to all sorts of digestive problems and bloating. Either taking a probiotic daily or ingesting fermented foods (probiotic foods) can help restore the balance and get rid of the bloat. (Ask us about how to make your own probiotic foods.)

6.       Eat dark leafy greens. Some vegetables like Cabbage, Brussel Sprouts and Broccoli can cause some bloating.  You can ferment them, or eat a smaller portion to take away the bloat.  However, dark leafy greens have the opposite effect.  They are water dense, high in fiber and help reduce water retention. So fill your plate with Lettuces, Kale, Mustard and Collard Greens, Spinach, Swiss Chard etc., etc. etc. and eat them up.

7.       Check your protein powders. There are many protein powders – even good ones- that can cause major tummy upset. Sometimes protein powders can be made with soy or whey-which can be gas inducing and be intolerant to your system.  There are also all sorts of other fillers and additives that can cause a reaction in people. So test yourself to see if you are intolerant to the protein powder, and try and stick to a nice clean protein that has no nasty additives.

8.       Drink Herbal Teas. There are a lot of herbal teas that can help with digestion and bloating.  Peppermint and Chamomile are both great teas for reducing inflammation and helping with your digestives system.  Ginger tea or adding in the fresh root to your herbal tea can also help.

So many people go for years suffering from bloating and think that it’s normal, because they are so used to it.  You shouldn’t have to live every day with being bloated. If you do have a serious problem with it, get it checked out and try these tips.

 

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