You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums. Hold the hot sauce If you love four-alarm food, lay off the Tabasco, barbecue sauce, and garlic for a few days while de-bloating.
Spicy foods stimulate the release of stomach acid, causing irritation. Give dishes a flavor boost with in-season fresh or dried herbs such as dill, basil, mint, sage, tarragon, and rosemary. You can also use curry powder or lemon or lime juice—all perfect with fish or chicken. Also, steer clear of black pepper, nutmeg, cloves, chili powder, onions, mustard, horseradish, and acidic foods such as catsup, tomato sauce, and vinegar.
Ditch diet foods Avoid low-calorie or low-carb products containing sugar alcohols, which go by the names xylitol or maltitol and cause gas, bloating, and worst—diarrhea. Instead, satisfy your sweet tooth by using a little maple syrup on your morning oatmeal or yogurt snack. Do some activity every day A study from Spain's Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating.
That's because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Take a short walk after meals or pedal lightly on a bike at the gym to help relieve bloat. Need more inspiration to work out?
Check out these 17 ways exercise does your body good. Weight Loss. Although neither is great, visceral fat is particularly dangerous as it secretes compounds that increase body inflammation and risk of disease.
You lose both types of belly fat in the same way you lose any body fat — with moderate calorie reductions and increased physical movement. Cutting back on gas-producing foods , including onions, brussels sprouts, beans, raisins, apricots, bran and leeks, can help reduce uncomfortable abdominal pressure and bloat.
Also avoid the sugar alcohols of sorbitol and mannitol found in some sugar-free candies and gum, as well as soda and fruit juice. Reduce your intake of refined carbohydrates, such as white bread, sugary sweets and white rice. These processed carbohydrates cause spikes in your insulin level, which encourages your body to store excess sodium increasing your fluid volume and making you feel bloated. Sodium-saturated foods, especially restaurant meals and canned soups, also encourage bloat, so avoid them for the two weeks prior to your flat-belly debut.
If you're looking to lose belly fat, reduce your calorie intake below what you burn. A safe rate of weight loss is 1 to 2 pounds per week, though you might lose a little more in these first couple of weeks due to water loss. This requires you consume to 1, calories fewer than you use every day. A woman should eat at least 1, calories daily and a man 1, calories. Eating fewer in an attempt to lose pounds quicker slows down your metabolism and skimps on important nutrients.
Losing weight doesn't guarantee a flat belly, either. You can be of a healthy weight and still have a small pooch due to past pregnancies, hormones or genetics. Two weeks gives you time to get a flatter belly, but probably not one that will get you hired as a swimsuit model. This doesn't mean you should abandon your efforts to eat more healthfully and move more.
Just be realistic and proud of what you can achieve in two weeks so you keep up the work for the long term. What you drink also affects the shape of your stomach. Two weeks gives you enough time to address any fluid imbalances that are contributing to a less-than-flat stomach. Another study suggested that standing may improve your breathing, compared to sitting Although this may seem like a minor alteration, it may strengthen your midsection and is worth a try.
Doing exercises while standing instead of sitting may burn more calories, activate your muscles more and improve oxygenation and breathing ability. Apple cider vinegar is linked to several impressive health benefits , most of which are mainly attributed to its content of acetic acid.
Several animal studies have suggested that acetic acid may reduce body fat accumulation 57 , 58 , Although human studies are somewhat lacking in this area, one study in obese men showed that taking one tablespoon of apple cider vinegar each day for 12 weeks reduced their waistlines by 0. Shop for apple cider vinegar online. Apple cider vinegar is mainly made up of acetic acid, a compound that may reduce body fat accumulation.
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health. Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection 61 , In fact, walking briskly for 30—40 minutes about 7, steps per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline Walking for 30 minutes daily may slim your waistline and prevent the accumulation of dangerous tummy fat.
Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories. It is also very easy to drink large quantities at a time, resulting in an abundance of empty calories. These drinks are also generally loaded with fructose , which has been linked directly to belly fat gain 67 , 68 , The single best dietary advice you can give someone is to base their diet around eating more whole, single-ingredient foods.
This makes it very difficult to overconsume these foods, some of which even have their own benefits for preventing weight gain 70 , Try to eat plenty of whole grains, nuts, legumes, fruits, vegetables, dairy, fish and unprocessed meat. There are at least three ways in which water may help you achieve a flat stomach. First, it may help with weight loss by temporarily increasing your metabolic rate. In fact, drinking water may increase your total energy expenditure by up to calories per day 72 , Third, it may help relieve constipation and reduce belly bloating 77 , 78 , Drinking water may increase your metabolic rate, make you feel fuller and help relieve constipation, all of which may help you achieve your goal of a flatter stomach.
Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger 80 , It involves slowing down, eating without distraction, focusing on your physical hunger cues and eating only until you feel full Most studies agree that mindful eating helps you lose weight by changing your eating behavior and reducing stress-related behavior, such as stress eating and binge eating 82 , 83 , Also, it is more likely to help you keep the weight off in the long term, as it focuses on changing your behavior.
That reduces the risk of stress eating and binging. The biggest source of gas in the diet is carbonated beverages such as soda. The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause stomach distention or bloating. This can also happen when you chew gum , drink through a straw or talk while eating. Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach.
One popular way to do high-intensity training is to perform intervals of very intense activity, such as sprinting, rowing or jumping, with short breaks in between. High-intensity training has been shown to have superior effects on fat burning, compared to other types of exercises, and is especially effective for slimming the waistline 89 , 90 , High-intensity training increases fat burning and metabolic rate, even long after your workout is over.
It is especially effective for slimming the waistline. Stress and anxiety are very common, and most people experience them at some point in their lives. Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place 92 , Also, stress triggers the body to produce cortisol, a stress hormone. It has been known to increase appetite and lead specifically to belly fat storage 94 , 95 , This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain Stress triggers the production of cortisol, which increases appetite and drives belly fat storage.
Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80— burned calories per day 98 , High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss 30 , , , Furthermore, studies have observed that people who eat more protein have slimmer waistlines than those with lower protein intakes 32 , 34 , How much protein you need depends on many factors, such as your age, gender and activity level.
This can easily be achieved by incorporating a protein source in every meal. High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates. There are several ways to do this, but the most popular and effective ones are counting calories , keeping a food diary and taking pictures of your food , , , This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.
Studies generally agree that people who track their food intake are more likely to reach their weight loss goals Here are five free apps or websites that allow you to easily track your nutrient and calorie intake. Tracking your food intake once in a while may help you lose weight by making you more aware of your calorie intake. Eggs are healthy, high in protein and have a few unique weight loss properties.
A large egg is very nutritious and contains only about 77 calories An egg breakfast has also been shown to significantly reduce calorie intake for the next 24 hours, automatically and without effort , Moreover, eggs have been shown to be more effective at reducing waist size than other foods with the same calorie content , Eggs have well-established weight loss properties and may be more effective at reducing waist circumference than other foods when matched for calories.
Getting a sufficient amount of good sleep is very important for weight loss. Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain , Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects Those who sleep too little are much more likely to gain weight and have increased waist circumference, compared to normal sleepers.
Intermittent fasting is an eating method in which you rotate between eating and fasting for specific amounts of time. The most popular intermittent fasting approaches are doing a hour fast two to four times per week or a fast, where you restrict your eating window to eight hours each day, often between lunch and dinner.
0コメント