You'd love to have a smooth belly for the party tonight, but thanks to a good soda or that basket of fries, shock your pants is a real fight. Abdominal swelling not only seems bad, but can also cause physical discomfort. Good news? Experts say that the stomach swelling is a condition that you can avoid fairly ease.
We are not talking about extra pounds of stomach fat here. We are talking about the temporary abdominal distension that Prague most of all from time to time. Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic, says, unless the swelling of the stomach is caused by a medical condition, such as liver or heart disease, the only real cause is intestinal gas - no " Water".
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So, what causes gas to accumulate and cause damage about how you feel and it seems? Here are the answers from the experts and their stomach slimming advice.
1 Week Belly Fat Loss - 10 Flat Belly Tips: How to Beat Bloating
Very little fiber, fluids and physical activity can lead to constipation, which can result in swelling, Jensen says.
To avoid this, eat a high fiber diet (25 grams per day for women and 38 for men) of whole grains, fruits, vegetables, vegetables, nuts and seeds. In addition, drink many liquids (aim for 6-8 glasses per day) and aim at physical activity for at least 30 minutes, five times a week.
If you are eating a low fiber diet, gradually hit the fiber level, making sure to drink many fluids for better tolerance.
. Food allergies and intolerances can cause gas and swelling. But these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate dairy and integral and healthy grains from their diets. If you suspect that you have an allergy or intolerance, consult your doctor for testing.
You can benefit from reducing the amount of suspicious foods or eating it with other foods. In the case of dairy products, it can help choose aged cheeses and yogurts, which are lower in lactose.
Eat quickly and do not chew your food well can cause swallowing air that takes swelling, says Dawn Jackson Blatner, Rd, author of the flexical diet.
So decelerate and enjoy your food. Your meals should last for at least 30 minutes. Also, keep in mind that digestion starts in the mouth and you can lower swelling just chewing your food more, says Blatner.
There is another benefit to slow things down. When you take away your time to chew and sample your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.
A fizz in carbonated beverages (even diet) can cause gas to get stuck in your belly, says Blatner.
Instead, drink water with taste with lemon, lemon or cucumber. Or just reduce the number of effervescent drinks you consume each day. Try some mint tea for a soothing drink that can help reduce swelling.
If you have a habit of gum, alternative chewing chewing gum with sucking a piece of sweet hard or eating a healthy snack and high fiber, such as fruits, vegetables or lower popcorn.
Many of my patients suffer from swelling because they consume very sugar alcohol in artificially sweetened foods and drinks, "says Blatner. and this can lead to swelling.
Experts recommend consuming more than 2 or 3 portions of artificially sugary foods and drinks per day.
Highly processed foods tend to be sodium and low in fiber, both can contribute to this swollen feeling, says Jensen.
Get the habit of reading food labels, Blatner advises. When buying processed foods, canned or frozen, shoot no more than 500 mg of sodium per service in any product - or a total of 1,500 to 2,300 mg of sodium per day. Look for labels that say "sodium free", "low sodium" or "very low sodium".
If you are not accustomed to eating beans, they can cause this sense of Gassy. Then, the family crucifera of vegetables such as broccoli, Brussels cabbage and cauliflower.
This does not mean that you should give up on these super-nutritious and high fiber vegetables.
"Do not be nervous about beans," says Blatner. "I only worked them in their diet slowly until their body is adjusted to the compounds that can cause gas."
or, you can make an anti-gas product, which can help reduce beans or vegetables.
instead of three large meals a day, try to eat smaller meals more often. This can keep you free of swollen feeling that frequently follows large meals (think of Thanksgiving). Eating more often can also help control blood sugar and manage hunger.
Then go to five to six small meals every day, but make sure that the amount of food and calories are proportional to your needs. To create a daily meal plan that includes the recommended values of all major nutrients, visit the U.Site Department website. The MyLarge of the Agriculture Department.
Some studies suggest that mint tea, ginger, pineapple, salsa and yogurts containing probiotics ("good" bacteria) can help reduce swelling.
"These are safe foods that are good for you when used properly, so why not try them and see if they help you de-bloat?" Blatner says.
Experts agree that you should not fast, ignore meals, or use laxatives or water pills to help you defolate or lose weight.
If you are looking to flatten your belly for the long run, there is no substitute to lose a few pounds, says Jensen.
"For most of all, when you lose full body fat, your body reduces belly fat preferably," he says. "Even if people lose weight differently, there are a little more lost in the abdominal region than somewhere else."
Experts also say that doing AB exercises throughout the day will not get rid of excess belly. Although you can not necessarily identify the reduction, you can strengthen the abdominal muscles with routines like pilates and exercise ball exercises. And, the stronger muscles can help your belly appearing plus flat.
"Toning and strengthening of abdominal muscles can help you look less fat [and] improve your appearance, muscle tone and posture, which is also very good for your back," says Jensen.
