There is a common perception that a flatter stomach is physically attractive and signifies better health. However, getting rid of those belly fats and bloated stomach is more than just an aesthetic struggle. Women are more likely to deposit excess fats because studies show they are likely to consume carbohydrates than protein.
There are multiple ways to eliminate those belly fats. Some undergo liposuction, while others become more restrictive with their diet and lifestyle. Here are 15 safe and convenient ways on how to get a flatter stomach in just one month.
Getting a Flat Stomach in Under One Month
1. Water therapy
Water is the universal solvent. It aids better digestion and prevents gas and constipation. A bloated stomach is due to the presence of too much gas resulting from overeating or starvation. Drinking enough water helps you release stomach gasses. It also makes you feel full; thus preventing you from overeating.
There is no fixed amount of water recommended for daily consumption. Athletes and people who perspire a lot will need to replenish lost electrolytes more often compared to those with less frequent physical activities.
2. Reduce your sodium intake
Too much salt intake is one of the culprits of a bloated stomach especially if the sodium is sourced from processed foods. There are two ways to limit your sodium consumption. You can either drink lots of water to flush out the excess salt in the body or monitor your actual intake. Experts said less than 2,500 milligrams or 0.5 teaspoons of sodium a day should prevent stomach bloating.
3. Have a balanced meal
It is perhaps one of the most given advice by nutritionists. A healthy diet should consist of a balanced amount of carbohydrates, fats, and proteins. Too many carbs and too little protein will increase excess weight. On the other hand, too much fat will restrict digestion; thus, keeping the food longer in the large intestines.
4. Master the science of food portioning
Smaller meals are better than one-time big servings. Not only that you will control your urge to eat or cravings for particular food, but you will also prevent the belly skin from sagging. Instead of three huge meals in a day, spread it out to four to six smaller ones. You won’t feel too full, but you also won’t starve because you have in-between meals throughout the day. After each meal, rest for about 30 minutes to an hour and then go out for a 15-minute walk.
5. Forget about soda
It is widely accepted that soda and other carbonated drinks have little to no benefits. In fact, this type of drinks traps the gas in the stomach making it harder to digest food. Sodas increase your acidity level that is why you can develop an ulcer and other gastrointestinal problems that get worse if you are a coffee addict. People who experience severe cravings for soda should start reducing this tendency by cutting down on their daily consumption.
6. Do not swallow too much air
Unintentionally, you could be taking air if you are doing any of these frequently: chewing gums, smoking, eating too fast, talking while eating, restraining too much during a nervous breakdown, drinking through a straw, and gulping beverages.
7. Add natural diuretics to your daily regimen
Diuretics, also termed as “water pills,” help get rid of excess water and salt in the body through urination or perspiration. Although there are medicated diuretics you can buy over-the-counter, it is still best to go with the natural. Organic diuretics include ginger, papaya, yogurt, parsley, and some types of tea like fennel, peppermint, and chamomile.
8. Take enzyme supplements
Beano and Phazyme contain natural digestive enzymes such as lipase, protease, and amylase that help burn fats. Supplements are ideal for individuals with underlying medical conditions to compensate for lost vitamins and minerals.
9. Bath with Epsom salt
Celebrities like Gwyneth Paltrow and Victoria Beckham have this habit of bathing in Epsom salt to prevent bloated stomach. Indulge yourself in a warm bath with two cups of dissolved Epsom salt. Do this twice or thrice a week and you can lose some of your water weight.
10. Get to a steam room
Saunas or steam rooms are known to help you feel refreshed by getting rid of toxins. Because the body is exposed to high temperature for a certain amount of time, it is forced to emit toxins through perspiration. A good length of steam bath also helps relieve headaches, muscle and joint pains, and even stress.
11. Cure PMS
Women typically experience premenstrual syndrome (PMS) one or two weeks before their period. Although this is considered normal in most cases, it causes physical and emotional discomfort such as bleeding, tenderness of the breasts, irritability, and mood swings. PMS is also the cause of bloating, and that is why women suffering from this are advised to take calcium, magnesium, and vitamins B6 and E supplements.
12. Control your fiber intake
Although taking lots of fiber can help speed up digestion, it can also lead to gas buildup. A sudden increase in fiber intake – say from 5 grams to 30 grams a day – will cause stomach bloating.
13. Eat less of cruciferous vegetables like broccoli, kale, cabbage, and cauliflower
These should be good inclusions to your diet but if you are prone to bloating, then might as well lessen your consumption.
14. No to too much chocolate, coffee, and alcohol
Coffee and alcohol stay in the body for a few days before they are totally flushed out. Chocolates, on the other hand, increases the production of adrenaline or the “rush” hormone, making the digestive tract overexcited.
15. Do cardio workout
Cardio exercises allow you to perspire a lot so you can burn fat naturally. If you think you have larger than usual stomach, consider doing more frequent physical activities.
Another medical condition to watch out for is irritable bowel syndrome (IBS). A bloated stomach is just one of the many symptoms you will experience if you have an IBS. Others include abdominal pain, flatulence, diarrhea, and constipation. Check with your physician if you are having difficulty excreting wastes.
Also Read: The Bone Broth Fast