Belly bloat. Most women have experienced it at one time or another, even if they don’t need to lose weight. I know I have. It is so frustrating to feel big around the middle or know that your pants are tight because you are bloated. If you are tired of belly bloat, try some of these suggestions to banish the bloat and maybe lose a few pounds at the same time.
Banishing belly bloating is a multi-faceted issue. There is no one magic remedy to feeling and looking bloated.
As an aside, there is a difference between feeling bloated and carrying excess weight around your middle. If you need to lose weight, you cannot simply follow these tips and wake up one morning with a perfectly flat tummy. That type of transformation takes all over weight loss and dedicated exercise. I know, that’s probably not what you wanted to hear.
In any case, you can banish belly bloating by focusing on four areas:
Foods You Eat
The foods you eat have a tremendous impact on bloating. Think about it. When you eat a restaurant meal or large quantities of processed foods don’t you often feel bloated afterward?
You might think it is because you ate too much, and that is definitely a contributing factor. However, these types of foods are also typically high in sodium. Many restaurant meals have over 2,000 mg of sodium. Even a healthier option like Panera’s low-fat vegetarian black bean soup has 1,120 mg of sodium. Sodium causes bloating because of water retention. To combat this, reduce how much you eat out, check the nutrition labels on processed foods you consume, and keep track of how much salt you add to home-cooked meals.
Other foods affecting bloating include those with wheat or gluten, extremely spicy foods, and foods that contribute to constipation, such as low fiber or sugar-filled foods. Choose foods your body can easily digest, such as high-fiber fruits and vegetables and foods with a high water content.
To further eliminate belly bloating, talk to your doctor about medical conditions or medications you take that can cause bloating. Your doctor may test you for lactose intolerance, gluten sensitivity, celiac disease, or other conditions. If you test positive for one of these and begin avoiding foods containing lactose or gluten, you will find your belly shrinks and your bloating is relieved.
Other medical conditions sometimes causing belly bloating include irritable bowel syndrome, gastroesophageal reflux disease, some tumors, and in rare cases, ovarian cancer.
Drinks You Consume
I used to love sodas of all kinds until I realized they were not good for my health. The sugar content in regular sodas and the artificial sweeteners in diet sodas were equally bad for me. You may be surprised that both regular and diet carbonated beverages contribute to belly bloating. The little bubbles that make the drinks fizzy put air in your belly when you drink the liquid. Excess air can lead to a bloated feeling. The fix for this one is easy: quit drinking carbonated beverages.
Good choices for relieving belly bloating include water with lemon juice, green tea, plain water, and green smoothies.
Degree Of Activity
Sitting around on the couch all day is not good for your digestion. When you eat, your body immediately begins breaking down the food into the nutrients it needs. When you sit down right after you eat, you are not giving your body any help in moving the food through your system. Relieve belly bloating by moving around after you eat, staying upright at least 60 minutes after you consume any food, and getting some form of dedicated exercise every day.