Flat Stomach Secrets Slim in 3 Months Urdu tips
1. Avoid constipation.
Too little fiber, fluids, and physical activity can lead to constipation, which can cause bloating lead, says Jensen.
To avoid this, eat a diet rich in fiber (25 grams per day for women and 38 for men) in whole grains, fruits, vegetables, legumes, nuts and seeds. Also drink a lot (target 6-8 glasses per day) and aim for physical activity for at least 30 minutes, five times a week.
If you eat a high-fiber diets are gradually push the fiber level to ensure that you drink plenty of better tolerability.
2. Rule Out wheat allergies or lactose intolerance.
Food allergies and intolerances can cause bloating. But this must be confirmed by your doctor. Many people self diagnose these conditions and to eliminate unnecessary healthy dairy products and whole grains in their diet. If you suspect you have an allergy or intolerance, see your doctor for testing.
You can benefit from the reduction in the amount of the suspected food or eat it with other foods to benefit. In the case of milk, it can help, aged cheese and yogurt, choose the low in lactose.
3. Eating too quickly.
Eating quickly and not chew well air swallowing, leading to bloating can cause says Jackson Blatner dusk, RD, author of The Flexitarian Diet.
So slow down and enjoy your food. Meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can flatulence only by chewing your food to reduce more, says Blatner.
There is another advantage for slowing things down. If you take your time to thoroughly chew and enjoy your meals, your snack or meal more satisfying. And studies have shown that if you eat slowly, you may end up eating less.
4. Do not overdo non-carbonated beverages.
The fizz in carbonated drinks (even diet are) can cause gas trapped in the belly, so Blatner.
Instead, drink water flavored with lemon, lime or cucumber. Or just the number of carbonated drinks that you consume each day. Can try peppermint tea for a soothing drink that contribute to bloat.
5. Do not overdo gum.
Chewing gum can also swallow air, which can cause bloating.
If you have a gum habit of chewing gum with alternative sucking on a piece of candy or a healthy, high-fiber snacks such as fruits, vegetables and low-fat popcorn.
6. Watch out for the sugar-free foods.
“Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and beverages,” says Blatner. And that can lead to bloating.
Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and beverages per day.
7. Limit sodium.
Highly processed foods are usually high in sodium and low in fiber, both to be contributing to this feeling of fullness, says Jensen.
Get in the habit of reading food labels advises Blatner. When buying processed, canned or frozen foods, do not shoot more than 500 mg of sodium per serving in a product – or a total of 1500 to 2300 mg of sodium per day. Ensure say “very low sodium.” On labels that “sodium-free,” “low sodium,” or
8. Go Slow with beans and vegetables gassy.
If you do not use beans to eat, they can cause bloating feeling. Thus, the family of cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. That does not mean you should for this super-nutritious provide fiber-rich vegetables.
“Beans are not nervous,” says Blatner. “Just work them into your diet slowly until your body at the joints, which can initially cause gas.” Or you can download a anti-gas product that will help to reduce gas can take from beans or vegetables.
9. Eat smaller meals more frequently
Instead of three large meals a day, try eating smaller meals more often. You may charge by the bloating that often follows large meals to keep (think Thanksgiving). Frequent eating can also help control blood sugar and manage hunger.
So go for five to six small meals a day, but make sure that the amount of food and calories in proportion to your needs. To create a daily meal plan that contains the recommended amounts of all the essential nutrients can be found on the US Department of Agriculture, the MyPlate website.
10. Try to anti-flatulence food and drinks.
Some studies suggest that peppermint, ginger, pineapple, parsley and yogurt containing probiotics (“good” bacteria) can help reduce bloating.
“These are safe foods that are good for you, when properly used, so why not try to see them if they can help you de-bloat?” Blatner says.
A final word about stomach fat
Experts agree that you can not quickly skip meals or using laxatives or diuretics to help you de-bloat or lose weight.
If you are looking to flatten your belly in the long term, there is no substitute for losing a few pounds, says Jensen.
“For most of all, if you lose overall body fat, body fat belly preferably reduced,” he says. “Even when people lose weight differently, there is a little more in the abdominal region lost than anywhere else.”
Experts also say that doing ab exercises to get rid of the whole day of excess belly. While you can not necessarily reduce on site, you can use routines strengthen the abdominal muscles like Pilates and exercise ball workouts. And, stronger muscles can help your stomach appear flatter.
“Toning and strengthening the abdominal muscles can help you look less fat [and] improve your appearance, muscle tone and posture, which is also very good for your back,” says Jensen.
Michael Jensen, MD, professor of medicine, Mayo Clinic, Rochester, Minn.
Dawn Jackson Blatner, RD, author, The Flexitarian Diet; former spokeswoman, American Dietetic Association.