Top 10 Tips to a Flat-Belly
"Oh, I am so bloated?" Women are often complaining of bloating, sluggish
fullness and constipation.
Check out these simple solutions to help a slow-moving GI tract:
Do not skip meals; pack your snacks
When we start eating, the very act of chewing kick starts our digestive juices,
in the form of enzymes, into action. Digestive enzymes are responsible for
digesting our food along the entire length of our digestive tract. When we skip
a meal, these digestive enzymes are not produced in sufficient quantities which
can then lead to poor digestion and trigger bloating. Besides, missing results
in overeating later in the day when the stomach is even less active. Travel with
snacks like a piece of fruit to avoid going for long periods of time without
Eat small and frequently
Eating mini meals every three to four hours will keep you from getting hungry
while also giving your stomach adequate time to empty in between meals. If you
skip a meal and approach your next meal feeling ravenous, you are likely to
overeat which can then lead to a feeling of fullness and bloating. You are also
more inclined to eat rapidly to satisfy your hunger pains, which can make it
more challenging to listen to your body’s fullness and satiety messages.
Eating little and often keeps you going and energized and prevents you from
having to loosen your belt afterward. Eating is supposed to make you feel good,
not exhausted! Try taking your usual and
divide it into two servings a few hours apart.
Eat out early
If you're going to eat out, make it lunch or brunch rather than dinner.
When you load up late at night, you are bound to wake up feeling all puffy-like
in the morning. You spend the night retaining water and wake up feeling like a
sponge. So if one of your meals is big, make it lunch. Then you have time to
work it off!
Impose a dinner curfew
Stomach contractility [one of the first stages of digestion] decreases markedly
Avoid Sleeping with a full stomach
Wait four hours after eating to exercise or lie down. This will ensure you're
not jogging or sleeping with a full .
Go for a walk
Some gentle exercise following a meal will help to release trapped air in your
GI tract. Consider a 10 minute stroll to the shop if you feel bloated after a
meal; you should notice a difference! You don't have to go hitting the pavement.
Just grab the dog and go! Every little bit helps.
Limit intake of fatty foods
High-fat, high-sugar foods take longer for your stomach to digest and thus your
stomach is fuller for a longer period of time. Watch out for foods with a high content,
such as meat, cheese and cream sauces, which slow down stomach emptying.
Split up your fibre
Avoid eating a large amount of at
one time, which can lead to a full stomach and abdominal discomfort. Instead of
going from two servings a day to nine, try adding an extra vegetable serving
each week to give your intestinal tract time to adjust to the new fiber load. In
most cases, you'll experience less bloating problems if you give the intestinal
bacteria living in your gut time to adjust to your new diet.
Do not gulp
Hydration is important for keeping the products of digestion moving, but don't
chug large amounts of fluid. Sip throughout the day instead. Drink liquids in
between rather than during meals to avoid overfilling the stomach. Also, the
more gulps of air you take in with that food or drink, the more that has to get
processed in your body. It has to get rid of it somehow, so it turns into
bloating and gas.
It is important to note that as everyone is unique, different approaches may
work for different individuals. A helpful solution for most of us is to eat
small, regular well balanced meals which will also support energy levels and
mood, as well as reduce digestive problems such as bloating.
Dated 23 January 2014