How to get a Flat Stomach | Flat Stomach Tips | Tips for Flat Stomach
Every person loves to have a perfect flat stomach! But in reality very few people do. In fact in most cases, there is always a slight to a very obvious bump on people’s tummy that is basically the result of one’s incorrect lifestyle
We’re not talking about extra pounds of stomach fat here, but the temporary abdominal distention that plagues most everyone from time to time. Unless your stomach bloating is because of a medical condition, such as liver or heart disease, the only real cause is intestinal gas – not “water weight,” says Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic.
“It is a myth that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first,” Jensen says. “Instead, you would see it in your feet or ankles as long as you are upright.”
TIPS FOR A FLAT STOMACH
1: Avoid Constipation.
To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.
2: Rule Out Wheat Allergies or Lactose Intolerance.
Food allergies and intolerances can cause gas and bloating.Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, consult your doctor for tests.
3: Don’t Eat Too Fast.
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.
So don’t eat fast but eat slowly and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, so that you can decrease bloating just by chewing your food more and more.
4: Don’t Overdo Carbonated Drinks.
Keep a tab on how many soft drinks you are having each day or week. If you must, then you can choose to have flavored water as substitute.
Don’t consume any fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.
Instead of fizzy drinks (carbonated drinks), drink water flavored with lemon, lime, or cucumber. Or try some peppermint tea for a soothing beverage that may help reduce bloat.
5: Don’t Overdo Chewing Gum.
Chewing gum also lead to swallowing air and which can cause bloating.
If you’ve got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.
6: Watch Out for Sugar-Free Foods.
Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks,” which can lead to bloating.
7: Limit Sodium.
Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling.
8: Go Slow with Beans and Gassy Vegetables.
If you’re not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower.
“Don’t be nervous about beans, work them into your diet slowly until your body adjusts to the compounds that can initially cause gas.”
9: Eat Smaller Meals More Often.
Instead of three big meals per day, try eating smaller meals more often i.e take five to six small meals per day. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.
10: Try Anti-Bloating Foods and Drinks.
peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (”good” bacteria) may help reduce bloating.