10 Effective Ways to Get Rid of Bloated Belly

Experiencing abdominal fat can be quite distressing. The accumulation of fat in the belly can lead to bloating, not only affecting your self-confidence but also posing risks to your overall health.

Several factors contribute to a bloated stomach, such as hormonal imbalances, aging, lack of physical activity, inadequate sleep, stress, and unhealthy eating habits. However, if you’re already dealing with a bloated stomach, there’s no need to fret. Though before we jump to the actual topic, have you thought about supplements that control hunger? If not, then do think. And now here are some effective methods to reduce and tone your abdominal area.

1. Avoid excessive alcohol consumption

Drinking too much alcohol can also make you gain weight and have a bloated belly. Limiting the amount of alcohol consumption is not only good for your health, but it can also help reduce belly fat.

2. Manage stress

Stress can make you gain weight by triggering the adrenal glands to produce more cortisol, which is also known as the stress hormone. High cortisol levels can increase appetite and lead to abdominal fat storage.

To help reduce belly fat, you have to manage your stress level by engaging in fun stress-relieving activities. These include practicing yoga, listening to music, playing with pets, meditating, and doing your hobby despite your daily busyness.

3. Avoid consuming too much sweet food and drink

There’s a link between high fructose intake and increased belly fat. Sugary foods have also been linked to an increased risk of several chronic diseases when consumed in excess, including heart disease, obesity, type 2 diabetes, and fatty liver disease. It is important to understand, not only refined sugar but even healthier sweeteners such as real honey should not be consumed excessively.

Not only foods, but you also need to avoid too much consumption of sweet drinks. This is because sugary drinks are high in fructose which can easily make you gain weight.

4. Reduce consumption of carbohydrates

Reducing your intake of carbohydrates, especially refined carbohydrates, can be very beneficial for losing fat, including belly fat. High intake of refined carbohydrates has been linked to abdominal fat accumulation. A study published in the journal Nutrition & Metabolism reports that reducing carbohydrate intake to under 50 grams per day is known to help reduce belly fat in overweight people, people at risk of developing type 2 diabetes, and women who suffer from polycystic ovarian syndrome (PCOS).

It does not mean that you are not required to follow a strict low-carb diet. You can substitute refined carbs for whole carbs, this can help to improve metabolic health and reduce belly fat.

5. Consumption of foods high in protein

High protein intake is known to trigger the release of hormones that can reduce appetite and increase satiety. Protein can also increase your metabolism and help maintain muscle mass during a weight loss program. Thus if you want to go through a diet and achieve that flat belly, you should eat more protein. Some foods that are high in protein include meat, fish, eggs, milk, legumes, and whey protein.

6. Increase the consumption of soluble fiber

The next way to shrink your stomach is to increase your consumption of foods that contain soluble fiber. Soluble fiber can help you feel full, so you can reduce your meal portions. Soluble fiber is great to help with weight loss by making you feel full, so you eat less.

This type of fiber can also reduce the number of calories your body absorbs from food. Some sources of soluble fiber include flaxseed, shirataki noodles, avocados, and blackberries.

7. Improve sleep quality

Sleep is very important for many aspects of your health, including your weight. People who are sleep deprived tend to gain weight, including increased belly fat.

8. Consumption of foods high in probiotics

Probiotics are good bacteria that can be found in several foods and supplements. These good bacteria are known to have many health benefits, including helping improve gut health and boosting immune function.

9. Drink green tea

Green tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which can increase the body’s metabolism. According to several studies, the EGCG in green tea can help you lose belly fat. Even more, if you combine green tea consumption with regular exercise. The after-effect can do wonders for your body!

10. Exercise regularly

One of the keys to success in trying to shrink a fatty belly is to exercise regularly. Aerobic exercise (cardio) is one of the most effective forms of exercise for reducing belly fat.

Other forms of exercise that are considered to be able to help shrink the stomach are resistance training, strength training, or weight lifting. With the many benefits that you can get through exercising regularly, it is a must to get rid of your laziness. Exercise won’t only do wonders for your appearance but also your overall well-being. If you are unable to visit the gym or workout outdoors, you can still do so at your own home. Thus no excuse!

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These are the best 10 ways you can do to reduce belly fat. Combining regular exercise, eating healthy food, and adopting a healthy lifestyle can help you to achieve that flat belly look that you’ve been dreaming of this summer!