Tips for slimming tummy
Here are the tips for slimming tummy:
1. Avoid constipation: a low intake of fiber and fluids and little physical activity can lead to constipation, which in turn can cause swelling. To avoid this, we recommend a diet rich in fiber (25g per day for women and 38g for men) that includes whole grains, fruit, vegetables, legumes, nuts and seeds, and physical activity of at least 30 minutes five times a week . Increasing fiber in the diet should be gradual, accompanied by plenty of fluids to the body to tolerate it better.
2. Discard grain allergies or lactose intolerance: allergies and food intolerances can cause gas and bloating but the origin must be confirmed by a doctor. Many people self-diagnosis and unnecessarily removed from their diet whole grains and dairy products are very healthy. If you suspect that you have an allergy or intolerance, it is best to see a doctor for us to do some tests. Sometimes it is sufficient to reduce the amount consumed the food in question, or take it in combination with other food.
3. Do not eat too fast: eating fast and not chewing food properly can make swallowing air and this, in turn, causes swelling, so you should relax and enjoy the food, which should last at least 30 minutes. Keep in mind also that the digestion begins in the mouth, so the swelling can be reduced simply by chewing more food.
4. No abuse of fizzy drinks: bubbles of gas or carbonated beverages (including light) can cause the gas will be trapped in our belly. Instead, drink water with a little lemon or lime for flavor, or to simply reduce the number of carbonated soft drinks we consume daily. Pepper infusions may help reduce swelling.
5. Do not abuse the gum: Chewing gum can make swallowing air and cause swelling. If you have that habit, it should toggle the chewing gum with suck a piece of hard candy or eat a healthy snack rich in fiber, like fruits, vegetables or low-fat corn.
6. Choose sugar-free foods: Many people suffer from bloating because they eat too many sugar alcohols in foods and beverages sweetened artificially. Experts recommend taking no more than 2-3 servings of this type.
7. Reduce sodium: highly processed foods tend to be high in sodium and fiber, these two elements can contribute to that bloated feeling. We have become accustomed to reading food labels and make sure that when we buy canned or frozen foods, none of them contains more than 500mg sodium per portion, and we are not taking more than a total of 2.300mg per day of sodium.
8. Be careful with beans and vegetables that produce gas: If you are not used for consumption can cause gas. The same applies to plants of the family of cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. But this does not mean you have to eliminate these foods diet rich in fiber and very nutritious, it is gradually incorporated so that the body becomes accustomed to the compounds that produce gases. You can also take an enzyme product that helps reduce gas.
9. Taking smaller meals more often, instead of three large meals a day, try eating less more often. This avoids bloating that often occurs after a meal. Aim to eat 5-6 times a day, but ensure that the amount of food and calories are in proportion to our needs.
10. Try food and drinks to facilitate the reduction of swelling: A few studies suggest that infusion of pepper, ginger, pineapple, parsley and yoghurt containing probiotics ( ‘good’ bacteria) can help reduce swelling. It is best to try a few to see if they allow us.
11. Eliminate water retention: Sometimes the belly bloating due to water retention (this is particularly common among women during the week before menstruation). Horsetail (equesetum arvense L) is especially useful for removing excess fluid in the body. You can have herbal teas, tablets or capsules (consult your pharmacist)
12. Exercise to reduce belly:
- Lying on the floor (see photo at right) with his arms on the floor (hands outstretched) and vertical legs. Down both legs and then rise again. The secret is to do this exercise very slowly. When you first try to do it 10 times, rest in bed with his legs on the floor, and repeat 3 times;
- From lying on the floor again but this time with the legs bent with feet flat on the floor, heels as close to the ass. Lift the trunk, (try to keep looking up at the sky to avoid bending the neck) and back down slowly. Again, do 10 sit-ups 3 times with a rest between each 10.