Belly bloat is something which affects the majority of people at some point or another. We all find it rather unsightly and it can get to the point where you wear baggy clothes just so that people can’t see your belly sticking out!
Bloating is often just a result of some not-so-healthy lifestyle choices – things which can be easily rectified. Often times, it’s our antics in the evenings and weekends which lead to that puffy-looking belly!
Luckily for us, this weight gain is usually a temporary issue and if we make the right choices, we can get rid of it in less than a week.
If you follow the information given in this article, that uncomfortable bump will disappear and belly bloat will be a thing of the past!
Steer clear of dairy products
It’s not uncommon to feel bloated and gassy after eating dairy foods. If you experience these symptoms, you could be one of the 50 million Americans that are lactose intolerant!
The reason people suffer from these effects is that their bodies lack the ability to properly digest the sugar in milk, which leads to all kinda of digestive issues such as gas, bloating and even diarrhoea (no thanks!).
I would recommend you try out some foods with less lactose, such as yoghurt, or even try out some lactose-free products, for example, almond milk.
Eat fruits which are easier to digest
Try choosing your fruit choices based on the difficulty (or ease) of digesting them. Fruits such as berries, grapes and oranges contain a more equal balance of fructose and glucose, which makes them easier to digest.
Fruits which contain mostly fructose such as apples and pears can be quite hard to digest for some people. Small portions of dried fruits are also easily digested such as dried plums, apricots or raisins.
Steer clear of the beer
Alcohol is one of the main culprits when it comes to all kinds of stomach issues and it’ll drastically reduce your belly bloat if you cut it out for a while.
When you drink alcohol, as I’m sure you know, you become pretty dehydrated. This severely hinders your body’s ability to get rid of all the waste that you’re putting into it – which is probably quite a lot if you’ve been hitting the town every weekend and ending the night with a kebab!
Eliminate alcohol from your diet for a little while and increase your water intake – you’ll be shocked at what this alone can do for your belly bloat.
Drop your carbohydrate intake
A high intake of carbs can often cause noticeable bloating, especially around the midsection. If you bring down your carbohydrate intake a little, your body will actually be able to use them all up rather than storing the excess as body fat.
This also leads to less water retention within the body, which also causes a ‘fattening’ kind of effect.
A great way to cut down on your carbs would be to have a fat/protein-only breakfast (e.g eggs and avocado), or snacking on low-carb foods such as seeds, nuts or slices of lean chicken or turkey.
The carbs you do eat, pick them wisely
I’m not telling you to quit carbs altogether (although a ketogenic diet is very effective for fat loss) but be sure to pick your food choices carefully.
It’s often the heavy, starchy carbs like pasta, potatoes and wheat which cause the belly bloat we all know and hate. Try to stick with healthier options like brown rice and oats if you want to eliminate this problem.
Take it easy on the hot sauces
This sounds like a bit of a crazy one, but spicy foods actually cause the stomach to produce excess amounts of acid, thus causing irritation.
Try using dry herbs such as sage, mint or basil in order to keep belly bloat to a minimum and ensure that tummy looks nice and flat.
Curry powder (the non-spicy kind) and lemon/lime juice also taste great with your salad, fish or chicken dishes.
Also stay away from tomato sauce and vinegar as they’re very acidic, along with mustard, black pepper, nutmeg and chili powder.
Be sure to exercise regularly
I don’t mean to state the obvious, but exercise is great for making your stomach flatter. Not just for the obvious fat loss reasons, but also because it alleviates the buildup of gas in your gut.
Increasing your heart rate and breathing somewhat heavily naturally stimulates the intestinal muscles, which prevents constipation and speeds up the digestion process.
It doesn’t need to be super intense exercise, even a 30-minute walk in the morning or 20 minutes of steady bike riding will reduce belly bloat significantly.
Follow a goal-specific program
This is by far the most effective solution if you’re trying to reduce belly bloat and drop your overall body fat. A good program will encompass all of the above, making it ten times easier to eliminate the effects of bloating and digestive problems.
If you’re looking for a step-by-step plan which will help you lose weight as quickly as possible in a healthy manner (no starving yourself – the diet consists of 3-4 meals per day), you should really consider taking a look at our 30-Day Weight Loss Challenge.
It’s a month-long weight loss program we’ve put together using the most effective weight loss methods (from both science and personal experience), specifically designed to help you shift between 10-20 pounds of body fat in 30 days – all for less than the price of ONE personal training session.
However – we don’t want somebody’s money if they’re not completely satisfied with the result. For this reason, we offer a 30-day money back guarantee to anybody who follows the program and doesn’t get the desired result. If you follow the program for 30 days and you haven’t lost more than 10 pounds, just drop us an email and we’ll be more than happy to offer you a full refund.
We’ve eliminated all the risk, so the only way you can possibly lose out is by not getting involved. Besides, you won’t want a refund when you see the kind of results it’ll bring you – trust me!
To get started with the challenge, or to find out more information, you can check it out here.
I hope this article has helped and that you’ve gained some insight on the subject of belly bloat. Go ahead and implement some of these tips into your daily routine and watch how quickly you can get rid of that bump!
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I appreciate your time, see you in the next article!
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