How to Banish Belly Bloat

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14 Ways to Lose Your Belly in 14 Days
Butterball trying to exercise Though it's a great calorie cutter, sorbitol isn't digestible, so it sends stomach enzymes into overdrive, Gidus says. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes. Even if you're already skinny with not much belly fat… Weak TVA or TransVerseAbdomiuns muscles make your belly protrude outward making your belly look fatter than it really is. ChickenWing Stuffing views.

8 Important FACTS About Losing Belly Fat

Bye-Bye, Belly

Duke University researchers found that jogging 20 miles per week burns more belly fat than covering 12 miles per week.

Women who did 20 minutes of interval training three times a week lost more belly fat than women who logged 40 minutes of moderate cardio three times a week, according to an Australian study. Crunch time Doing crunches? Pull in your abs before curling up to work your muscles twice as hard. Do the bicycle to target other ab muscles crunches work only the rectus abdominus, aka your six-pack: Lie with your hands behind your head; alternate touching each elbow to the opposite knee.

They work with your core to help you stand straighter, minimizing your pooch. Bend at the waist and hold a dumbbell in each hand; bend elbows and pull weights up until elbows are level with torso.

To really challenge your abs, crank out crunches on a stability ball. Balance Your abs get used to routine, Fisher explains. Vary your exercises every time you hit the gym. Throw in a new move or two, or try your usual ones on a stability ball. You can also switch up your entire routine every month to keep your stomach guessing—and shrinking. To make your core work to stabilize your body which strengthens abs , do moves one arm or leg at a time.

A strong core helps you stay injury-free and gives you a pulled-in tummy, Fisher says. Tight hip flexors can lead to an imbalance that makes your spine arch and pelvis tilt out, emphasizing your belly, says Susan Paul, training-program director at the Track Shack Foundation.

To loosen hip flexors: Kneel on one knee, other leg bent, foot on floor; press pelvis forward until you feel a stretch down the front thigh of kneeling leg.

At the bar Watch your brew. Beer drinkers have the highest waist-to-hip ratios of those who have six or more drinks a week, University of North Carolina at Chapel Hill research says.

Have a little wine. Light to moderate wine drinking can protect against ab poundage, some studies suggest. Sip just one daily glass of vino or other alcoholic beverage—more will build your belly instead. Before a big event: Party poopers Avoid carbonation. Cut back on energy drinks. Your body turns sugary, caffeine-laden drinks into fat faster than caffeine-free ones, spelling danger for your waistline, one New Zealand researcher notes.

Pass on the gum. Not only can chewing it make you swallow air, but sugar alcohols in sugar-free gum and mints can cause a blown-up belly, Lesli Bonci, RD, reveals. They help break down food, preventing bloating and gas. Peppermint, chamomile, and fennel tea can relieve irritable bowel syndrome , which may cause gas and bloating, Schorr-Lesnick explains. Fiber fixes Nix broccoli. Ditto for cabbage, cauliflower, and Brussels sprouts. If you must eat these veggies Bonci says a caplet or two will break down bloat-causing chemicals.

No gas, no bloating. More than one in 10 adults are lactose intolerant, and bloat is a common side effect, according to a Baylor College of Medicine study. But if you suspect that milk, yogurt, and other dairy products are causing your belly bulge, you don't have to worry that you'll miss out on their benefits, namely lots of calcium and protein. Lactose-intolerant people can handle at least 12 grams of lactose the amount in a cup of milk with minor or no symptoms, researchers at the National Institutes of Health say.

If you've ever had an urgent need to find a bathroom before a big race or presentation, you're no stranger to the internal effects of stress. You experience more gas, bloating, and even the runs. Compounding matters, stress causes many people to overeat or eat the "wrong" things, Dr. Saito notes, adding extra fuel to their overstimulated digestive system. If you can't eliminate the stressful circumstance, you may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating, a Canadian review found.

Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day: Sit in a quiet space, close your eyes, and inhale through your nose for a count of Focus on breathing deep and sitting tall. Exhale through your mouth in a controlled, purposeful fashion for 10 counts. A lot of cereals are advertised as being high in fiber, which should be good for your digestive system, right? Certain products add fiber in the form of chicory root, or inulin, which is harder to digest, says Kristin Kirkpatrick, RD, a wellness manager for the Cleveland Clinic Lifestyle program.

In fact, people who eat large amounts of inulin 10 grams at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found. Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.

Oral contraceptives contain estrogen, which causes your adrenal glands to produce fluid-retaining hormones, explains Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine.

The experience is highly individual: Some women don't notice an increase in bloating, while others feel themselves puffing up within days of starting a new pill.

If you fall in the second camp, talk to your ob-gyn about trying another brand. Both Yasmin and Yaz contain the hormone drospirenone, which may ease bloat, since it's also a diuretic.

Of the 70 percent of women in a recent study in the journal Contraception who reported abdominal bloating while taking birth control pills, about half said their symptoms were gone after six months of switching to Yasmin.

Because drospirenone can increase levels of potassium in the body, women who frequently take other medications that increase potassium such as NSAIDs and ACE inhibitors aren't good candidates for this type of oral contraceptive. Many sugar-free beverages, candies, and gum contain the sweetener sorbitol. Though it's a great calorie cutter, sorbitol isn't digestible, so it sends stomach enzymes into overdrive, Gidus says.

When patients with abdominal bloating were put on sorbitol-free and sugar-free diets, nearly half saw their symptoms disappear, one study found. Although the FDA requires companies to put a warning label on products that "may result in a daily consumption of 50 grams of sorbitol," experts note that as little as 10 grams can trigger stomach trouble. Sorbitol can add up quickly: One piece of sugar-free gum has about 1. You ate fried onion rings on Friday night, but now it's Saturday afternoon and you swear they're still hanging out in your belly.

High-fat foods delay the emptying of the stomach, which may lead to bloating and an overall feeling of fullness. A study in Australia found a direct correlation between bloating and the amount of fat in women's diets.

It sounds counterintuitive, but regularly eating foods that are likely to cause gas, like beans, broccoli, brussels sprouts, cabbage, and onions, helps your body adjust and learn to break them down efficiently.

At the gym: Training