If the belly bulge is sapping your confidence, don’t despair. The reason for your puffy midsection may well be bloat, not fat. That’s because one of the worst culprits for this problem - a slow digestive system - is common among many in this day and age. However, research now suggests you can get your digestion moving and beat bloat with a few lifestyle tweaks. Put all of these ideas into effect right now, and you should be flatter, sexier, and fitting comfortably into your clothes in less than a week.
Two types of Fiber
Constipation distends your belly, and one easy way to get rid of it is by starting each morning with a breakfast cereal that guarantees your body a daily dose of fiber. This gets the digestive system moving within a day or so and keeps it that way. Based on a recent study, the scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination. The result? You look and feel lighter.
Suggestion: Half a cup of Albran or wheatbix and a tea spoon of psyllium husks.
Potassium-rich foods
Foods such as bananas and potatoes help your body get rid of excess water weight, minimizing your middle. The extra fluid is typically present because the two main minerals that control the amount of water in your body - potassium and sodium - have gotten out of balance. When your sodium level is too high, your tissues hold on to fluid. You can restore your sodium-potassium equilibrium by increasing your potassium. To do this, you need to eat about 4 1/2 cups of produce daily, including the especially rich sources that are mentioned below. As you rebalance your system, you’ll flush out the extra sodium along with the water.
Suggestion: 1 small boiled potato, 1 medium banana, 1 handful of papaya, half a cup of edamame, half a cup of spinach or a large orange.
Yogurt with probiotics
Research reveals that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria, otherwise known as probiotics, can help. Though researchers don’t fully understand the mechanism, a study in the Journal of the American Dietetic Association found that the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, thereby relieving constipation.
Suggestion: a daily small container of low-fat or fat-free yogurt containing probiotics.
Water
Drinking enough liquid supports the other ways you’re trying to flatten your tummy. For example, when there’s enough fluid present in your system, the dual-fiber cereal you have eaten is better able to pull liquid into your lower intestine and ease constipation. How much fluid do you need? Getting rid of bloat means being well hydrated, so aim for at least 8 glasses of liquid each day, plus plenty of fluid-rich foods, such as fruits and vegetables.
Natalie is the founder of THE ART OF BODY - a health services company in Bali that features personal training, pilates and physio. As a health consultant with years of experience in Canada and USA, she currently lives as a personal trainer in Bali. For further inquiries please visit : www.theartofbody.com or e-mail : ns@theartofbody.com or 081 2389 0999.
