1. Eating Smaller Portions More Often
Instead of eating 3 full meals and overloading your digestive system, you should switch to eating smaller portions about 2 to 3 hours apart. Benefits would be less expansion of your belly and a supercharged metabolism which will burn up more fat.
2. Reduce Intake Of High-Fibre Foods
Sometimes most of us become victims of bloating, which causes a huge belly bulge. Bloating can be avoided by limiting the intake of bloat-causing high fibre foods, which include: broccoli, cauliflower, spinach etc. These high- fibre vegetables are good for the body, but lethal to your body shape. We would suggest that you eliminate them from your diet during this week as they cause gas and bloating. However, you may gradually re-introduce them into your diet after a week.
3. Regulate Intake Of Raw Fruits And Veggies
Don’t eat too many raw vegetables and fruits at one go. Better eat them in smaller portions spread throughout the day as they cause your stomach to stretch.
4. Cut Back On Dairy
Dairy products, especially in lactose intolerant people, cause uncomfortable gas conditions and bloating. This happens because they have difficulty digesting ‘lactose’, the sugar found in dairy. So, have yoghurt and stick to smaller portions of milk and its products. It will also be great for your shape if you eat milk products along with other foods.
5. Eat More Potassium-Rich Foods
High potassium foods like bananas, papaya, mango, and yoghurt have a number of bloat-reducing benefits. This is because potassium is a natural diuretic that helps reduce water retention and puffiness.
6. Eat More Nuts
Nuts can help to keep your tummy taut. Research shows that people who eat nuts twice a week are much less likely to gain weight than those who don’t.
7. Drink More Water
Water is great for health, but it’s even better when you are trying to lose weight and flatten your stomach. This is because when you drink enough water, you are actually helping your system to maintain proper water balance which helps in reducing water retention, a major cause of bloated bellies. Water also makes us feel full and reduces overeating.
8. Green Tea Helps
Green tea comes packed with antioxidants called ‘catechins’ which are known to reduce belly fat. We suggest that you binge on green tea before your workout.
9. Start Your Day With A Smoothie
Smoothies are a great way to stay healthy and hydrated. They are easy to make and one of the best ways to start your day. Have watermelon smoothie, as this fruit is rich in an amino acid called ‘arginine’ that is known to decrease body fat and increase lean muscle mass. A pineapple smoothie piles you up with ‘bromelain’, an enzyme that helps break down protein and banishes bloating.
10. Make Ginger Your Friend
Ginger not only helps calm your intestines and reduces bloating, but is also an excellent remedy for gas. You can take ginger by grating it and having it with your green tea, or you can boil small pieces of the root in water to make ginger tea. Peppermint works fine to fight bloat.
11. Stay Away From Carbonated Drinks
Carbonated beverages contain gas and hence after consuming them, you end up naturally with more gas in your GI tract, leading to bloating.