If you’ve ever felt gassy, crampy, or bloated after dairy, you may be one of 30 to 50 million Americans with lactose intolerance. This occurs in people whose bodies lacks the ability to break down and digest the sugar in milk, resulting in digestive issues like gas, bloating, cramping, and diarrhea. Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose. Dr. Wolf recommends soy milk as a dairy alternative but warns that some people experience gas and bloating from soybeans as well.
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
If your belly bulges after a high-carb meal like pasta, complex carbohydrate-rich foods may be the cause of your bloat, says Jackie Wolf, MD, author of A Woman’s Guide to a Healthy Stomach. Most starches, including potatoes, corn, pasta, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that doesn’t cause gas, so have a ½-cup serving of brown rice (which has more fiber) if you want carbs with dinners.
Including fibrous foods in your diet could also help you lose weight because it keeps you feeling full for longer. According to researchers at the Wake Forest Baptist Medical Center, every 10-gram increase of soluble fibre on a daily basis leads up to 3.7 per cent decrease in visceral fat, over a period of five years. If you are active and exercise regularly, the results will be faster and more effective.
Fennel, peppermint, and ginger have all been shown in research studies to have calming effects on the belly. They work by enhancing digestive enzymes so your food gets moved through your system faster. And faster-moving food means a flatter tummy. In addition, peppermint reduces cramping and gas, ginger helps with nausea and inflammation, and fennel is a diuretic to help you stop retaining water.
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.
It has been shown to reduce the craving by up 60%, boost metabolism by 80 to 100 calories per day and help you to eat up to 440 calories per day. if your goal is weight loss and lose belly fat in a week, then adding protein is the single most effective change you can do to your diet. It will not only help you to lose weight but it will also help you to avoid regaining weight if you ever decide to abandon your weight loss effort.
It has been shown to reduce the craving by up 60%, boost metabolism by 80 to 100 calories per day and help you to eat up to 440 calories per day. if your goal is weight loss and lose belly fat in a week, then adding protein is the single most effective change you can do to your diet. It will not only help you to lose weight but it will also help you to avoid regaining weight if you ever decide to abandon your weight loss effort.
Fibrous foods are as close to a “miracle belly flattening pill” as we have. Fruits, vegetables, and whole grains, particularly those high in soluble fiber, have been proven to reduce fat around your midsection. In addition, these foods fill you up so you eat less, flattening your stomach over time. Try one of these 5 easy ways to turn off your fat genes and keep the weight off for good.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.
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