When To Contact A Doctor With Concerns About Bloat Or Abdominal Fat
Bloating is generally a temporary condition you can manage at home. But sometimes, visiting a doctor is a good idea.
Contact a doctor if your stomach is bloated and also distended, which is when the stomach gets noticeably larger after a meal. Also schedule an appointment if youre experiencing bloating and:
- nausea and vomiting
You can also see a doctor if you are gaining abdominal fat. A doctor can provide helpful information about proper diet and exercise techniques you can use to lose fat.
Tips For Beating Bloat
Bloat is common, but that doesnt mean you simply have to accept it. You can minimize or avoid bloating altogether by using the six tips below.
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Ways To Get A Flat Belly By Friday
Need another reason to hate Mondays? Tight postweekend waistbands. Unless you spent the past 2 days living like a monk, the cocktails, movie snacks, and dinners out can all add up to one thing: belly bloat.
If you wake up bloated on Monday morning, your weekend food choices are likely to blame, explains Keri Gans, RD, author of The Small Change Diet. In fact, overindulging for two days straight can easily cause a gain of three pounds. Fortunately, this weight gain is usually temporary and easy to get rid of in less than a week.
Feel flat again by Friday with these 9 easy tips:
1. Season food differentlyYou may be attracted to your saltshaker, but water is too. When you take in higher-than-usual amounts of the salty stuff, youll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Avoid salt, overprocessed foods, and salt-based seasonings. Gans suggests you also ditch the frozen microwaveable meals while youre de-bloatingtheyre packed with sodium. Instead, she recommends a simple turkey sandwich or a salad with chicken for lunch this week. And eat plenty of fruits and vegetables that are packed with water.
Add zest to your dinner recipes with fresh herbs and salt-free seasoning blends such as the Original and Italian Medley Mrs. Dash.
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Effective Ways To Manage Bloating
Following are some steps you can take to manage bloat at home:
- First, reduce your consumption of fibrous foods like beans, broccoli, cabbage, cauliflower, oats, carbonated drinks, and gum.
- Increase your intake of gut-healthy foods, which will help to strengthen your gut bacteria and aid in food digestion. For example, you can consume fermented or probiotic-containing foods like kefir, kanji, kimchi, yoghurt, kombucha, and tempeh. It is also advisable to consume at least one fermented food or probiotic per day.
- Eating smaller portions can help reduce the amount of air you swallow, which can cause stomach bloating. Putting your fork or spoon down between bites, remaining mindful, and avoiding multitasking while eating can also help reduce bloating.
- A short walk or some light stretching after a meal can also help gas pass through your digestive system, providing immediate relief.
- Herbal teas such as peppermint, ginger, cinnamon, lemon balm, and chamomile also provide relief.
- As per one study, abdominal massage can help with malignant ascites, a fluid build-up in the abdomen that causes bloating.
What Causes Bloating In The Stomach
Now there are quite a few reasons why you could be getting a bloated stomach. But at the end of the day, it usually comes from holding water and intolerances to the foods youre eating. The root causes of your bloated belly are your gut health and the reactions you have to certain foods.
Poor gut health can lead to Irritable Bowel Syndrome . Having IBS can lead to uncomfortable bloating that makes you look and feel horrible . Your body produces excessive gas making your stomach pop out to look bigger than it is. Getting your gut health fixed will be of the utmost importance to fixing your bloated belly.
Stress can also cause gas and bloating . Most people have abdominal pains when they feel stressed. Your digestive system is controlled by your nervous system . This is why stress can make your stomach upset. If youre stressed out then your body releases hormones like cortisol that promotes holding onto water weight . And if you have IBS then stress can make your bloating even worse. Everybody hates a stress belly!
Food intolerances can also lead to a bloated stomach . If youre allergic to a certain food then your body will have trouble digesting it. This could also trigger inflammation that will cause you to bloat and gain weight . Just because you dont have an overwhelming allergic reaction to eating certain foods doesnt mean your body isnt somewhat intolerant to it.
Taking a probiotic can do wonders for improving your gut health and rebalancing your microbiome.
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Try An Abdominal Massage
found that abdominal massage is helpful in reducing malignant ascites, which is a buildup of fluid in your abdomen.
Press gently with your fingers to perform this abdominal massage:
Switch To Sprouted Bread
While its often assumed that bread is off-limits when youre trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didnt pack this healthy prebiotic fiber.
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Get More Active Every Day
Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.
It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.
How To Get Rid Of Stress Belly Fat
The best way to eliminate stress belly fat is to eat small portions throughout the day. This will increase your metabolic rate and prevent fat from accumulating in the belly. In addition, eating a well-balanced meal rich in fruits, vegetables, carbohydrates, and proteins will also help to get rid of it. Also, try stress management.
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Try A Low Fodmap Diet
FODMAPs are fermentable, short-chain carbohydrates found in foods like fruits, vegetables, dairy products, wheat and legumes. These carbs pull water into your intestinal tract, and for those individuals who are extra sensitive to FODMAPs, which include fructose and lactose, they can cause stomach pain, gas, bloating, cramps, constipation and more.
In a September 2016 study published in the Singapore Medical Journal, researchers found that a low FODMAP diet helped improve bloating symptoms in patients with irritable bowel syndrome . However, due to the prevalence of FODMAPs in many food groups, according to a June 2016 Clinical and Experimental Gastroenterology study, the long-term effects of restricting them in a low FODMAP diet are unknown.
What Is Belly Bloating
Belly bloating occurs when your stomach becomes swollen with fluid or gas. Belly bloat is usually temporary, and it causes a person to feel uncomfortable and extremely full for longer. The most common causes for bloating include high-fiber foods like beans, dairy products, overeating, consuming too much salt, swallowing air, and chewing gum.
Unlike excess fat and skin, which require more involved treatments, belly-bloating can be addressed with probiotics, eating fermented foods, peppermint tea, and avoiding dairy products.
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The 6 Best Ways Reduce Stomach Bloating
Now that you know the most common causes for bloating, lets talk about how to reduce or even eliminate it.
Stop Drinking Carbonated Beverages
If youre having problems with a swollen, gassy stomach, then you dont want to drink gas-infused liquids.
I dont think this needs much more explanation.
Make Sure Youre Not Constipated
Constipation is known to exacerbate symptoms of stomach bloating and it has several possible causes.
The one people most commonly believe is inadequate fiber intake, but research shows this isnt the case. In fact, increasing fiber intake can make the bloating worse and reducing intake can help alleviate constipation.
Laxatives work, of course, but exercise and supplementation with magnesium are two reliable ways to get your bowels moving as well.
Balance Your Sodium and Potassium Levels
As you know, large fluctuations in sodium intake can cause bloating and water retention. Inadequate potassium intake can do the same.
The key is maintaining a stable intake and proper balance of both sodium and potassium.
Again, I like to stick with the Institute of Medicines recommendations, which is 1.5 to 2.3 grams of sodium and 4.7 grams of potassium per day.
Take stock of your daily sodium intake and if youre like most people and its too high, here are some simple ways to reduce it:
And yes, I know its kind of annoying to count/track yet another thing in your diet but its worth the hassle if youre struggling with bloating.
Reduce Your Cortisol Levels
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How To Tell The Difference Between Belly Fat And Bloat
One easy way to tell the difference between bloat and belly fat is to note belly fat does not cause your stomach to expand wildly throughout the course of a day bloat does. One other way to tell the difference between bloat and belly fat is you can physically grasp belly fat with your hand, you cannot with bloat.
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What Is Belly Fat
Not all belly fat is created equal. The fat just under the skincalled subcutaneous fatis what causes that bulge over your waistband. You may not like the way it looks, but its less dangerous than visceral fat, which resides deep in the abdominal area and is associated with heart disease and type 2 diabetes.
It is metabolically active fat and secretes different hormones than other fat, says Dr. Kroll. Because of its location close to the portal vein, the main vein where everything that goes through our intestines is absorbed, it has a significant effect on our metabolism.
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People with higher levels of visceral fat are more likely to suffer from a variety of conditions, including high blood pressure and colorectal cancer. Abdominal fat can release more inflammatory cytokines into the bloodstream, so if someone with a lot of visceral fat were to have a heart attack or stroke, more damage could occur, says Dr. Kroll. In a pro-inflammatory state, theres also more chance for a blood clot to form as the result of a small injury, increasing the risk of blood clots and strokes.
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No More Bloating: 16 Ways To Get Rid Of Belly Fat
Embarrassed by that spare tire around your waist? Youre not alone. Overweight and obese people arent the only ones with belly fat even average and skinny folks have problems keeping their stomachs flat. If you hate your love handles and that constant bloated feeling, there are several ways to get rid of them.
How To Get Rid Of Meno Belly With Exercise
The good news is that losing a meno belly doesnt require long, strenuous workouts. In fact, working out at too high an intensity can stress the body and trigger added cortisol production. The best forms of exercise for shedding meno belly fat are those that energize the body and work muscles at a more moderate level. Here are some exercises to try:
Walking. As simple as it gets, going for a brisk 20-30 minute walk on most days of the week is a cardio workout that relieves stress, gently works your muscles and lifts your aerobic output, helping you burn calories and belly fat. You can walk indoors on a treadmill, but try to get outside. Sunshines added Vitamin D boost helps your body maintain hormonal balance.
Yoga. Practicing yoga helps to calm your mind and reduce cortisol. Its also a great whole body exercise for core muscle toning and balance.
Swimming and water aerobics. If your knees and other joints tend to hurt during exercise, try swimming and water aerobics. The buoyancy of water takes pressure off your joints, giving you the ability to exercise without pain. Plus, the added resistance of water gives your workout more muscle-strengthening power.
With so many approaches to try, heres the encouraging message: just because that meno belly fat hasnt budged lately doesnt mean that it wont when you try a different approach!
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Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.