Friday, 1 November 2013

How to Banish Bloating for a Flat Stomach with Healthy Eating

We all know we should incorporate more healthy foods into our diets, but if you knew just what a difference healthy eating could make in helping you get a flat stomach, you would probably feel much more inclined to change your diet for the better.
Here’s a few simple ways you can help reduce bloating and get that flat stomach you desire:


Avoid over-eating

The obvious one!  Over-eating can cause bloating and weight-gain, as well as a host of health problems in the long run.  If you want a flat stomach, try to eat sensible sized meals, whilst incorporating lean meats, low-fat dairy, and more fruits and vegetables into your diet.  Some people find it better to eat 4 or 5 smaller meals throughout the day rather than 3 big meals.

Eat and chew your food more slowly

Make sure you don’t rush eating.  Chew your food slowly and thoroughly.  Properly chewed food will aid the digestion process through the body and will therefore help to avoid bloating.  The action of eating slowly also gives your body time to realise when it is full and so helps to avoid over-eating.

Lower your intake of sodium (salt)

Too much sodium (salt) will be counter-productive in trying to get a flat stomach.  This is because sodium (salt) causes your body to retain water and will therefore add to your bloated stomach.  Try cutting down on your intake of sodium (salt) or try switching to sea salt which is lower in sodium.

Be aware of the amount of salt that is added to convenience foods or pre-packaged foods.  You’ll be surprised at just how much salt is added to some of these foods.  If you have the time, it is better to prepare your own meals, as you can control how much salt is added.

Eat whole grains

To help banish bloating and get a flat stomach, look for cereals and breads etc that contain 100% WHOLE GRAINS.  Whole grains help to keep you fuller for longer so will help you to avoid eating more than you need or snacking in between meals.

Lower your carbohydrate intake

Your body uses carbohydrates as fuel (energy).  If you eat too much carbohydrate and your body doesn’t need to use it as energy, it will be stored as fat.  Lowering your carbohydrate intake will help to avoid weight-gain and help you get a flat stomach.

Lower your sugar intake

If you can lower your sugar intake, you will be lowering your insulin levels.  This will lead to a higher production of glucagon which helps to burn fat as energy.  Burning the fat as energy will help to get you that flat stomach!

Avoid fried and spicy foods

Fried and spicy foods can irritate the gut by stimulating the release of stomach acids which can cause bloating.

Avoid gassy foods

Gassy foods such as beans and cabbage are well known to create wind and bloating.

Avoid chewing gum

The act of chewing gum causes you to swallow air which can get stuck in your digestive tract, causing your stomach to bloat out.

Avoid eating late at night

Try to avoid eating late at night, especially 2-3 hours before you go to bed.  You are much more likely to store calories when you are less active and your body slows down when you are sleeping.  So if you eat at this time of night, your body won’t digest the food properly and this will lead to bloating, heart burn and other digestive disorders.

Drink plenty of water

Try to avoid sugared, fizzy and alcoholic drinks, which are well-known to cause bloating.  If you want that flat stomach, try drinking more water.

Some people may consider water to be boring, but if you knew how much it helped to reduce bloating, you’d feel much more inclined to drink it!  Drinking water helps to keep your stomach flat by flushing out toxins and keeping your bowels regular.

Combine healthy eating with exercise for added benefits

Why not try combining a healthy diet with a few exercises to help you get that flat stomach.  You don't have to do back-breaking vigorous exercises.  Gentle exercises like Yoga or Pilates, said to be favored by Kate Middleton to help her snap back into shape after the birth of baby Prince George, can help you get a flat stomach too.





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N.B.  It's always advisable to consult your doctor or health care professional before undertaking any new diet or exercise regime.

Prices/discounts indicated are correct at time of writing/publishing.  E&OE.





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