Losing some extra weight around your midsection is always tough. One of the most frustrating aspects of beginning a weight loss journey is the constant battle with bloating.
Even when you are able to lose some weight or a few inches on your waist, you won't be able to tell if you're waking up feeling bloated or even constipated every day.
You know what we mean - the type of bloating that makes putting on a pair of jeans a struggle. That’s the last thing you want to deal with when you’re in the middle of a diet.
If you often feel bloated or backed up, it might feel like there's nothing you can do to get your body under control. But, luckily, that’s not true.
In fact, we have 11 proven ways for you to beat the bloat and get that flat belly you’ve been working toward.
We all know that processed foods, refined carbohydrates and added sugar are a huge contributor to bloating and weight around the mid-section. However, if you're in the midst of a diet, you may be surprised to learn that even some of the healthy foods you're eating could be the culprit of your bloating issues.
If your microbiome is not used to it yet, healthy foods like beans, broccoli, cauliflower, brown rice, oats, and even apples can actually contribute to bloating. While all of these foods are healthy, our bodies can sometimes have trouble breaking them down, which can lead to bloating.
Additionally, food allergies and intolerances are often the sources of bloating and gas. Everyone is different, and every body reacts to foods in different ways. Figuring out which food items are causing issues for you can be time-consuming, but this process is worth the effort. Consider introducing the foods slowly back into your system, and consider the possibility of broad-spectrum digestive enzymes to help break down some of the more problematic foods for you.
To figure out a diet that works best for you and your body, the elimination diet is the way to go. This diet works just like it sounds. The key is to eliminate specific items from your diet to identify which foods or ingredients are causing issues for you.
It’s important to stick to an elimination diet for at least three weeks, and then you can start slowly reintroducing foods to your diet.
Eating more fiber, in general, is a great idea, but soluble fiber is especially important. Why is this? Soluble fiber slows down food as it passes through your digestive tract and also absorbs a lot of water.
The presence of extra fiber delays the emptying of your stomach, so you feel full for a longer period of time. Plus, soluble fiber can limit the number of calories your body can absorb from the food you eat, so fat is less likely to collect around your organs.
This helps keep your waist size down and even helps reduce the risk of several diseases. A recent study found that increasing your fiber intake can help stave off fat gain around your waist by 3.7% over a period of five years.
How can you ensure you get enough fiber? Our Pineapple Chia Cleanse is packed with all the fiber you need, acting as your daily mini-cleanse to combat bloating and keep your cravings under control.
This one shouldn't come as much of a surprise. We all know that cutting calories is essential to inducing weight loss. However, cutting calories too much can actually be a mistake.
If you cut your calorie intake by too much, it can cause your metabolism to slow quite a bit. In other words, the number of calories you burn each day will decrease greatly.
Consuming just 1,100 calories in a day may slow your metabolism twice as much as consuming 1,500 calories in a day. Plus, your decreased metabolism may continue even if you return to normal.
Probiotics are live bacteria that play a role in weight maintenance. The body's composition of gut bacteria can vary greatly depending on your weight. Regularly consuming prebiotics and probiotics is often necessary to make a shift toward more beneficial gut flora.
Having the proper balance of bacteria in your gut can reduce weight gain and the accumulation of excess fat in your abdomen. Prebiotics like Pineapple Chia Cleanse rebalance your microbiome and help set the stage for probiotics to flourish in your gut.
Make sure to regularly consume foods that contain probiotics. These foods include yogurt, kimchi, pickles, kefir, and tempeh.
It's easy to overlook calories that come in liquid form. Make sure to avoid sodas, energy drinks, alcohol, and fruit juices that are full of liquid calories and sugar. Our brains don’t often register these drinks in the same manner as solid foods. Doing this too often will lead to weight gain.
Also make sure to watch out for carbonated beverages. The bubbles in these drinks escape from the liquid once in your stomach, which leads to bloating.
Instead, drink water. Water is ideal for helping you achieve a flat belly. Not only does water help increase your metabolism, but drinking it before meals can help you feel fuller so you don't eat as much. Water is also great for relieving constipation and bloating in the belly.
Fatty fish might not sound healthy, but it's actually a great source of protein and long-chain omega-3 fatty acids. Eating fatty fish once or even twice each week can be great for your health.
Omega-3 fatty acids are believed to reduce fat in your liver and abdomen as a whole, which can help you achieve a flatter belly. If you can't stomach fish on a regular basis, you can always try fish oil supplements instead.
It's important to make sure you're getting enough protein in your diet, and protein shakes are an easy way to make that happen. Protein is known for reducing your appetite, boosting your metabolism, and even helping with fat loss in the belly.
Research shows that adding protein shakes to a diet is very effective when it comes to reducing your waist size.
If you're looking to get nature's perfect dose of protein on a daily basis, look no further than our Vegan Vanilla Proteini. Smooth and delicious, this superfood blend features over 10 different plant-based sources of protein that activate your daily detox and powers your day.
Diet alone isn't going to get you a flat belly. The most effective way to improve your health and reach weight loss goals is to combine effective exercises with your diet. However, you don't necessarily have to join a gym to get the health benefits of regular exercise.
Regular walks are proven to reduce overall body fat as well as fat in the abdomen. Walking at a steady pace for at least 30 minutes each day is all you need to get that slimmer waist.
If you want to add other exercises to your daily routine, consider performing them while standing instead of sitting or using machines where you sit. Standing uses more muscles, so you spend more energy as you exercise.
Single-ingredient foods, also known as whole foods, should be the basis of your entire diet. Whole foods are packed with the nutrients, vitamins, minerals, fiber, and water your body needs on a daily basis.
It's very hard to overeat if you're eating these foods. Make sure your diet consists of plenty of vegetables, fruits, nuts, whole grains, and legumes.
If you struggle to get enough veggies on a daily basis, look no further than our award-winning Organic Pressed Greens. Each glass is like an organic farmer's market featuring over 20 superfoods and ingredients for optimal health. Our greens are filled with delicious hints of real pineapple, apple, carrots, and citrus - flavors we know you'll love!
Abdominal exercises, like crunches, are great for improving your health and keeping your belly flat. The more you strengthen your abdomen, the better your posture will be - so you can stand tall and appear more confident. Additionally, core exercises that strengthen your muscles will keep your belly tight and lean.
Eating quickly often results in eating too much. The concept of mindful eating is designed to help you focus on how your body feels as you eat, ensuring that you don't overeat.
To eat mindfully, you must cut out distractions, slow down, and focus on the hunger cues your body is giving you. Only eat until you are full. Mindful eating has helped plenty of people lose weight by changing their eating behaviors and sometimes even alleviating stress-related eating.
Since mindful eating focuses on changing your behavior, you’re much more likely to keep the weight off in the long term.
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