Travelsblog
TRAVELS

How to score a flat belly

Having a bulging midsection is a very common annoyance both men and women complain of. In certain instances, weight loss and losing body fat is the plan of action to get rid of the belly fat, yet there are times where excess bloating and gas are the cause of the bulge. Where do we start?

photo: styleconfidence.blogspot.com

If excess body fat is the cause then there really is no magic to it
. Changing your lifestyle to include a well-balanced diet, which is portion controlled and filled with good, fresh produce and void of processed foods is the first step. Next, you will need to commit to a regular exercise regimen that includes both aerobic and anaerobic exercises. Think cardio, weight training, HIIT and strengthening your core with workouts such as yoga and pilates. Now, there are certain foods that are likely to contribute to the bulge such as beer, carbonated drinks and sodium (i.e. salt). Consuming a large amount of salt can cause water retention, in turn, leaving you with a feeling of puffiness and discomfort. To cut down on table salt, switch to a whole array of herbs and spices that add more flavour to your meal sans the bloat, for example – adding basil, rosemary, oregano, cumin and thyme to name a few. Finally, keep in mind that there is no such thing as “fat-burners” or miraculous foods that can burn your belly fat. This is simply part of a marketing craze supporting fad-diets.

photo: www.manhattanbeachdds.com

Now if your bulging stomach is due to bloating and excess gas then here are a few things to consider.  Constipation, food intolerances and some gas-causing foods can lead to uncomfortable digestive symptoms and a belly bulge.

photo:  www.webmd.com

Now if your bulging stomach is due to bloating and excess gas then here are a few things to consider.  Constipation, food intolerances and some gas-causing foods can lead to uncomfortable digestive symptoms and a belly bulge.

 


photo: english.mastakongo.com

Moving on to a suspected intolerance…Some people blame bloating to a food intolerance, which is usually tricky to diagnose because symptoms can be so wide, ranging from bloating, constipation, diarrhoea to headaches, fluid retention & fatigue.  Common food intolerances include intolerances to dairy, wheat, sulphites, salycylates, amines & fructose to name a few. Contrary to the practice of alternative or natural therapy clinics, there are no blood tests that reliably identify food intolerances. Such tests are inaccurate, often indicating a very long list of problem foods to be avoided. These lists make it difficult to manage a healthy, balanced and enjoyable diet.

If you do suspect a food intolerance, then keep a food and symptom diary for a few days and contact your GP or dietitian for further advice.
photo: www.return2health.net

Onto common gas-causing foods…The following foods are common culprits of bloating and so be slightly cautious.  Some of these foods are high in fibre and are advised to be included as part of a high fibre diet, however, you can limit how much you consume if you get a reaction:

  • Apples
  • Beans, brussel sprouts
  • Broccoli
  • Bananas
  • Cauliflower, cabbage, carrots, celery, capsicum
  • Dried fruit
  • Eggplant
  • Garlic
  • Onions
  • Raisins
  • photo: www.inno-at.eu

    In summary, finding out the cause of a distended belly is the first step to a flatter stomach. If you want to feel sexier and more comfortable in your clothes, then seek the support you need from an accredited dietitian and avoid following miraculous fads with false promises of a flatter belly!


    Sandra Mikhail is an accredited practising dietitian from Australia, a nutrition columnist as well as the founder and author of Nutrition A-Z www.nutrition-az.com. She holds a Bachelor of Nutrition and Dietetics (Monash University, Australia), a Master of Advanced Studies in Nutrition and Health (ETHZ) and is a member of the Dietitians Association of Australia. Being a globe-trotting dietitian, she has extensive experience in clinical practice, nutrition consulting and health promotion, working in Australia, Dubai and Switzerland.

     

     

 

 

 

 

 

 

 











 

Comments

  • I simply couldn't go away your site before suggesting that I extremely enjoyed the usual information an individual supply for your visitors? Is going to be back steadily in order to check out new posts
    17.10.2015 22:54:40 Reply

Post a Comment

CALENDAR
 
SUBSCRIBE
Name

 
FIND US ON