It can cause your belly to feel swollen and your pants to feel tight, which can be easily confused with belly fat. But, bloat and belly fat are not the same thing and both need to be treated differently.
Stomach bloating occurs when your belly becomes enlarged with fluid or gas. Bloat is temporary and is often caused by the foods you eat. Some foods can be harder for your stomach to digest , keeping you full longer. 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.
High fiber foods that might cause this are beans, dairy products, and even some fruits and vegetables, such as:. Overeating or eating too fast can also be triggers. Bloat could also be a sign of greater, underlying conditions such as Irritable Bowel Syndrome IBS , Lactose intolerance , or even a wheat allergy.
Stomach bloat can also be a result of consuming too much salt on a daily basis, causing your stomach to keep excess water. Sometimes a simple diet change might be all you need. Sticking to foods that are high in protein or complex carbohydrates can help. Lifestyle changes, such as diet and exercise, and medical and cosmetic treatments can all help you get rid of belly bulge, depending on the cause.
Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes. Here are 11 things that can make you gain belly fat. Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat. But do they actually work? Walking is a great form of physical activity that's free, low risk and easy to do.
Importantly, it can also help you lose weight and belly fat. One type of fiber, soluble fiber, has been linked to belly fat loss. This article explains how this fiber can help you lose belly fat and avoid…. Getting good quality sleep is an important part of weight loss.
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Meal prepping can be a great way to eat better and lose weight. This article looks at meal prepping for weight loss and includes foods to prioritize…. Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. One of the main rules of any healthy diet is to avoid drinking sugary drinks. Carbonated drinks are high in calories, full of preservatives and colorings, and are completely incompatible with a healthy lifestyle.
Stick to the unsweetened black coffee Tea is also a great low-calorie beverage, which can significantly improve your dieting results. It is rich in antioxidants, possesses anti-inflammatory properties and it is recommended by lots of dietitians. The flavonoids found in tea promote a healthy metabolism and help your body burn fat faster And thanks to its different flavors, you are unlikely to get sick of it. If you are tired of water, tea and coffee, there are several ways to jazz up your drinks.
First, you can start with the good old lemon and water combination. It will add some zest to your drink and will make it tastier. You could also add juices and smoothies to your diet, but in small amounts. Look carefully at the labels if you are choosing a commercially made smoothie it may contain a lot of added sugar , or better, always prepare them by yourself at home.
Vegetable juices are also an interesting option — they usually contain less sugar and calories than fruit juices. It is general knowledge that fruits and veggies are filled to the brim with essential vitamins and minerals. Some of them are packed with vitamin C which is a great antioxidant and not only boosts your immune system and metabolism, but also improves your cardiovascular health, may prevent certain cancers, and plays an important role in the production of collagen.
Collagen is the main component in connective tissue, which is found in tendons, ligaments, skin, cartilage, bones, blood vessels, and others.
And that is the effects of only one vitamin of all 13 existing. So, you really should start taking the micronutrients more seriously. Fruits and vegetables are also a rich source of fiber, which is associated with the reduction of visceral fat 18 — the lower layer of fat which is located near the internal organs. Consumption of fiber can also help control blood sugar levels and reduce the risk of type 2 diabetes and cardiovascular diseases.
Not all carbohydrates are bad, and you need to keep this in mind when putting together your diet plan. Oftentimes people try to completely eliminate carbohydrates from their diet, but this is not exactly the right approach. Carbohydrates are the main source of energy for your body. Weight gain, which is often blamed on carbohydrates, is not due to carbohydrates per se, but due to their excessive content in modern foods.
Carbs found in sugary drinks and foods, refined grains, white bread, and others are high in calories but low in nutritional value. These refined and simple carbs have been linked to abdominal fat deposition and should be avoided.
This activates insulin, which quickly lowers glucose levels, converting it to fat. Not all carbs are simple and refined though. It is recommended to substitute them with complex carbs, which occur in fruits and vegetables, and whole-grain products. Those complex carbs often contain fiber as well, which is helpful for weight loss.
Protein is the main building block of your cells. With proteins, your body can grow actively, repair damaged cells and create new ones, and defend itself against viruses and bacteria. Proteins are made up of amino acids necessary for the body to function properly. There are complete and incomplete proteins. Complete proteins contain all the amino acids the body needs, while incomplete proteins contain some of them.
Most complete proteins are animal-based products such as meat, poultry, cheese, and other dairy. Most plant-based proteins, other than soy, quinoa, buckwheat, and seitan, are incomplete. So, if you are a vegetarian or vegan, you need to consume protein from a variety of sources. Including some lean proteins into your diet can help you reduce the consumption of fatty meats and overall food cravings, promoting prolonged feeling of satiation.
Protein is also highly beneficial in the weight loss process, as it helps to preserve the lean muscle tissue, while fighting fat. You can find lean proteins in legumes, nuts, white-fleshed fish, and lean meat. If your stomach sticks out, you can check out these protein shakes to up your daily protein intake without effort.
Exercising is the second main aspect of a successful weight loss and good health in general. It may help you prevent the occurrence of different diseases, improve health, strengthen your body, reduce stress, and banish your excess fat 2.
Here are some of the trainings which you can try:. A proper cardiovascular workout can increase your blood flow and improve your blood circulation, while melting fat and strengthening your muscles. Cardio strengthens your heart and helps it pump blood more efficiently throughout your body. Finally, cardio can help you get rid of excruciating back pain. Incorporate some walking, running, cycling or swimming into your workout routine and you will not only feel better, but will also be able to notice how your body gradually becomes more toned and healthier.
High-intensity interval training is a great fat-burning workout, based on the principle of combining a more intensive exercise with a less intensive one, for example, walking for 3 minutes may be followed by 30 seconds of running. It has proven to be effective at fat reduction and muscle strengthening. HIIT workouts are highly effective and convenient for several reasons. Firstly, they are suitable for anyone who does not have enough time in a busy schedule for extended workouts in the gym.
HIIT workouts allow you to achieve the same results in a shorter time thanks to the extremely high intensity. Secondly, HIIT training has a specific effect on metabolism. When you perform regular cardio, only slow muscle fibers are activated. Those fibers use fat cells as a source of energy. When you perform an HIIT session, your body also engages fast muscle fibers, which use glucose stores as an energy source.
Your body is constantly switching between these two sources, and your metabolism speeds up greatly. If your stomach sticks out, try HIIT training for a flat and toned tummy. Strength training is a recommended way of improving your bone and joint health and shedding excess fat. Although it aims at muscle mass growth, it is an effective way to get rid of a stomach that sticks out.
The more muscle mass you have — the more calories you burn. While you burn fewer calories on average in one strength training session than in one cardio session, things are not so simple. First, strength training improves your metabolism while you are at rest — when you are not doing anything. Secondly, you burn more calories after! In general, a combination of cardio and strength training is the best choice.
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