Bloating is a condition in which your belly becomes distended, tight and uncomfortable. This can be caused by foods, medications or illness and can occur regardless of whether you are overweight. It is, however, more likely that you will experience bloating if you are overweight, according to Medline Plus. In light of this fact, reducing belly fat may also help to reduce the incidence of bloating. Always speak with your doctor before making changes in your diet or lifestyle or if you are experiencing bloating that is severe or accompanied by other symptoms.
Step 1
Reduce your consumption of foods and beverages that are known to cause excess gas that can lead to bloating. These include chewing gum, soft drinks and foods that contain sorbitol, an artificial sweetener usually found in foods for individuals with diabetes. Foods such as cabbage, broccoli and cauliflower also may cause excess gas and bloating, but they are also a source of both nutrients and fiber. Rather than eliminating these foods, eat smaller amounts and mix them with other foods, such as pasta. Fiber helps aid digestion and makes you feel fuller for longer so that you eat fewer calories. This can help reduce the fat around your belly.
Step 2
Replace dairy products in your diet with low-fat, non-fat or soy-based dairy products. Some people experience abdominal gas, pain and bloating when they consume dairy products due to an inability to digest lactose. Lactose is a form of sugar found in milk products but in smaller quantities in yogurt and cheese. If you're unsure whether you are lactose intolerant, remove milk products from your diet for a few days. If your symptoms subside, you may be able to reintroduce milk products in small quantities or use an over-the-counter supplement for lactose intolerance.
Step 3
Engage in at least 30 minutes of physical activity, such as brisk walking, running or jogging, five days a week. According to Harvard Medical School, physical activity should be an integral part of your life if you want to reduce belly fat. A Duke University Medical Center study found that participants who did not engage in exercise gained fat around the belly while those who exercised regularly lost both belly fat and fat stored just under the skin. Exercise also helps to reduce the effects of stress and may help improve digestion, potentially decreasing the amount of bloating you experience.
Step 4
Eliminate sources of excess sodium in your diet. According to the Mayo Clinic, many individuals consume more sodium that their bodies need. As a result, you may experience bloating as your body retains excess water to compensate. Excess sodium in your diet can also increase your risk of developing hypertension and cardiovascular disease, especially if you are already overweight. Check nutrition labels for hidden sources of sodium that can be found in foods such as canned soups and frozen meals.
Tips and Warnings
- Check with your doctor before making significant dietary or lifestyle changes.
Member Comments