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Category Archives: How to Get a Flat Stomach

Tips to Prevent Stomach Bloating

We all know that the best way to a flat belly is by burning calories and fat through cardio, especially interval training. Bloating, on the other hand, is its own beast, and nothing kills a day at the beach than feeling super bloated.

Luckily, there are easy ways to reduce bloating so that you can show off that tummy you’ve been working so hard to get. Check out these easy ways reduce bloating for bikini season:

  • Stay away from salt. Too much sodium is not only bad for your heart, it will cause you to retain water and feel bloated.
  • Drink water. Being dehydrated is a sure way to cause you to retain water, so be sure you drink enough water to keep your body hydrated.
  • Limit gassy foods. Some foods (such as lentils, artichokes, wheat bran, carbonated drinks, and more) create more gases in your body than others, so you may want to limit them if you’re about to suit up.

There are three more, so read more.

  • Eat fiber. Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you’re not accustomed to eating enough fiber, then slowly add more and more fiber to your diet; go too fast, and you’ll feel even more bloated than before. Also make sure to drink plenty of water with all the fiber.
  • Eat more slowly. One small cause of bloating could be that you’re swallowing too much air when you’re scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat and really chew your food. Remember what mom said: close your mouth when you chew.
  • Get tropical. Eating pineapple can ease bloating too.This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat. Skip dessert and nosh on some pineapple instead.

Remember, good posture will help you rock your bikini, too. Have a great tip to prevent bloating? Share it in the comments section below.

 

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10 Tips To Prevent Stomach Bloat For a Flatter Tummy

10 tips to prevent stomach bloat

You’d love to have a flat belly for the party tonight, but thanks to one too many sodas or that basket of tortilla chips, zipping your pants is a real struggle. Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily.

We’re not talking about extra pounds of stomach fat here, but the temporary abdominal distention that plagues most everyone from time to time. Unless your stomach bloating is because of a medical condition, such as liver or heart disease, the only real cause is intestinal gas – not “water weight,” says Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic.

It is a myth that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first,” Jensen says. “Instead, you would see it in your feet or ankles as long as you are upright.”

So what causes gas to accumulate and wreak havoc on how you feel and look? Experts say there are several causes, from food intolerances to constipation.

 Flat Belly Tip No. 1: Avoid Constipation.

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating, Jensen says.

To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.

If you’re eating a low-fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance.

Flat Belly Tip No. 2: Rule Out Wheat Allergies or Lactose Intolerance.

Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.

You may benefit from reducing the amount of the suspected food and/or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.

Flat Belly Tip No. 3: Don’t Eat Too Fast.

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, a spokesperson for the American Dietetic Association.

So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more, Blatner says.

There’s another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Flat Belly Tip No. 4: Don’t Overdo Carbonated Drinks.

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Blatner says.

Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.

Flat Belly Tip No. 5: Don’t Overdo Chewing Gum.

Chewing gum can also lead to swallowing air, which can cause bloating.

If you’ve got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.

Flat Belly Tip No. 6: Watch Out for Sugar-Free Foods.

“Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks,” which can lead to bloating, Blatner says.

Experts recommend consuming no more than 2-3 servings per day of artificially sweetened foods and drinks.

Flat Belly Tip No. 7: Limit Sodium.

Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling, Jensen says.

Get in the habit of reading food labels, Blatner advises. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product — or a total of 2,300 mg of sodium per day. Look for labels that say “sodium free,” ” low sodium,” or “very low sodium.”

Flat Belly Tip No. 8: Go Slow with Beans and Gassy Vegetables.

If you’re not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower.

That doesn’t mean you should give up on these super-nutritious, high-fiber vegetables.

“Don’t be nervous about beans,” Blatner says. “Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas.”

Or, you can take an anti-gas product, which can help reduce gas from beans or vegetables.

Flat Belly Tip No. 9: Eat Smaller Meals More Often

Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.

So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture’s “mypyramid” web site.

Flat Belly Tip No. 10: Try Anti-Bloating Foods and Drinks.

A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating.

“These are safe foods that are good for you when used appropriately, so why not try them and see if they help you de-bloat?” says Blatner, author of The Flexitarian Diet.

A Final Word About Stomach Fat

Experts agree that laxatives, water pills, fasting, and skipping meals are not recommended, either to help you de-bloat or lose weight.

If you’re looking to flatten your belly for the long term, there’s no substitute for losing a few pounds, Jensen says.

“For most everyone, when you lose total body fat, your body reduces belly fat preferentially,” he says. “Even though people lose weight differently, there is a little more lost in the abdominal region than elsewhere.”

Experts also say that doing ab exercises all day long won’t get rid of the excess belly. Although you can’t necessarily spot reduce, you can strengthen abdominal muscles with routines like Pilates and exercise ball workouts. And, stronger muscles can help your belly 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,” Jensen says.

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The Flat Belly Diet

 

The Flat Belly Diet promises a flat belly and weight loss of up to 15 pounds in 32 days. “A flat belly is about food & attitude … not a single crunch required,” it boasts on its cover.

Written in the first person by Liz Vaccariello, editor in chief of Prevention, along with Cynthia Sass, MPH, RD, nutrition director at Prevention, it is targeted to the millions of Americans who want to notch off a few inches or more off their waistline. After all, who doesn’t want a trimmer belly?

The basic Flat Belly Diet plan is a 1,600-calorie Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, seeds, lean protein, and very little red meat (once a month).

According to the authors, the secret ingredient in the Flat Belly Diet that whittles away belly fat is the addition of a monounsaturated fat, or MUFA, at every meal. MUFAs are found in olives, avocados, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils. “Research shows that MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at meals and snacks it is easier to stick with the plan and lose belly fat,” explains co-author Sass.

Before starting on the 28-day plan, dieters go on a 1,200- to1400-calorie, four-day anti-bloat jump-start period designed to reduce bloating and get dieters in the mind-set of a healthier eating plan. During the jump-start, dieters drink 2 liters of daily “sassy water, “a blend of spices, herbs, citrus, and cucumber. “We tested the diet plan on 11 volunteers and they told us the flavored water reduced bloating, constipation, helped them feel better and get rid of that sluggish feeling,” explains Sass.

There’s a lot of girlfriend-sounding advice from journalist Vaccariello, who is not a medical professional, along with more credible “notes from our nutritionist” that feature registered dietitian Sass. Success stories of the 11-member test panel are sprinkled throughout the book.

Exercise is optional but encouraged. An entire chapter is devoted to the flat belly workout with diagrams of exercises, walking plans, and a 28-day workout plan.

The Flat Belly Diet: What You Can Eat

Whether you are a vegetarian or a meat eater, have food allergies, or are lactose intolerant, this plan can be adapted to meet your individual needs. The plan calls for four, 400-calorie meals spaced every four hours, and each meal includes a MUFA.

Dieters don’t count calories. Instead, they choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners and snack packs. Food lists with portion sizes and calories allow flexibility in creating snack packs and can be used whenever you need it most. Eighty recipes are included with nutrient analysis of calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium and fiber.

Sample Anti-Bloat Menu

Breakfast: 1 cup Rice Krispies, 1 cup soy milk,
Lunch: 3 oz chunk light tuna in water, 1 bowl of salad
Dinner: 3 oz chicken breast, 1 cup mushrooms sautéed in 1 teaspoon olive oil, 1/2 cup brown rice
Snack: Florida smoothie (1 mango, 2. oranges, and 1 tablespoon flaxseed) 1 liters water

Sample Flat Belly Menu

Breakfast: Apple almond oatmeal
Lunch: Pesto turkey and cheese sandwich on whole-grain English muffin with lettuce & tomato and 1 cup grape tomatoes
Dinner: 3 oz grilled salmon with 2 tablespoons almonds, 1 ½ cup green beans
Snack: 1/4 cup hummus with 2 tablespoons pine nuts and 1 cup red pepper strips

Calories of meals and snacks during the diet phase are controlled at 400, but the other nutrients can vary. “You can get up to 40% of your calories from fat if you choose the higher fat menu items,” says Sass, which exceeds the National Institutes of Health recommendation of 20%-35% of calories.

On the web site, individuals can alter the calorie levels from a low of 1,200 to a high of 2,000 by modifying the snack. Dieters can also send email questions to the authors.

The Flat Belly Diet: How It Works

The premise of the Flat Belly Diet is that if you trim calories to 1,600 per day, add a MUFA at every meal, eat every four hours, and get regular exercise (although this is optional) you will lose weight and belly fat.

Chances are you will lose belly fat on the Flat Belly Diet, but not because of the MUFAs. When you lose weight, you are more likely to lose it in your midsection regardless of the type of weight loss plan, experts say. The plan promotes a lifestyle of overall healthy eating, weight control, stress reduction, and exercise that could be sustained beyond the 32 days. Log onto flatbelly.com for added support, motivation, additional menu plans and the option to print shopping lists or track nutritional intake. For people who skip meals or don’t eat breakfast, the structure of the diet can help change bad habits into good ones.

Rosenbloom says, “To keep your belly in check, remember the acronym SED: Strength training to preserve muscle mass, Exercise aerobically to burn fat, and your Diet should be healthy, calorie-controlled, and include heart-healthy fats.”

Flat Belly Diet: Food for Thought

You can lose weight on The Flat Belly Diet plan, but don’t be fooled into thinking MUFAs have magic belly-flattening nutrients capable of melting away belly fat.

It is a calorie-controlled, Mediterranean-style diet plan that can help you lose weight in a safe and effective manner. The Mediterranean diet has been proven to be a nutritious and healthy plant-based plan that is good for your heart and overall health.

What will melt body fat, including belly fat, is losing weight on a well-balanced plan like this one or any other healthy, calorie-controlled eating plan.

By Kathleen M. Zelman, MPH

Click here to learn more about how to obtain a flat belly or go to this link http://www.celestialhealing.net/weightmanagpage.htm

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