Are you having trouble losing that extra weight around your mid section? The good news is that it may not be extra weight at all, it may just be extra bloat. This can happen to anyone, but specifically happens to women over the age of 40. Our digestive system starts to slow down, we aren't eating right, and all of this is causing extra bloating in the mid section. But don't worry! Listed below are some fantastic tips on how to shrink your belly, get rid of that bloat, how to lose weight, and fat burning foods that will help get you to where you want to be!
1. Add: 2 kinds of fiber. Insoluble and soluble fiber are important together because they work with each other to pull water into your colon and speed up elimination. Breakfast is a great way to start your day with these two fibers. Try Kellog's All Bran Buds.
2. Subtract: Sodium. Sodium makes you retain water and puff up, especially in your belly. The recommended amount of sodium is no more than 1500 mg. per day, so put down that salt shaker!
3. Add: Potassium-rich foods. Bananas and potatoes help get rid of excess water weight. 4700 mg. per day is the recommended amount. Fill up on 4 1/2 cups of produce, but be careful with potassium supplements. Potassium supplements can cause too much build up of potassium and cause heart failure. Stick with 1 medium baked potato with skin, 1 medium banana, 1 medium papaya, or 1/2 cup of cooked spinach.
4. Subtract: Sugar alcohols. Diet foods, like low calorie sweetners (found in flavored waters and low-carb and sugar-free foods) are never completely digested. This builds excess bacteria build up in the large intestine causing gas and diahrea. Check food labels for sorbitol, mannitol, xylitol, and lacitol, and avoid them.
5. Add: More fluids. Get 8 ounces of water a day! Plus plenty of fluid rich foods, like fruits and vegetables. This will pull liquid into your intestines and ease constipation. Alcohol has a dehydrating effect on your body, so be careful with that and only consume in moderation.
6. Subtract: Candy and soda. Any air that reaches your digestive system will cause bloating. Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air. So cut any of that out as best as you can!
7. Add: Probiotic yogurt. Research has proven that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. A probiotic yogurt can help this by causing improvement of intestinal mobility, relieving constipation.
8. Subtract: Raw produce. Fresh fruits and vegetables are healthy, but they are also high in volume when eaten raw. Spread out eating the recommended daily amount of 4 1/2 cups throughout the day or eat them cooked.
We hope these tips help, and let you continue on your way to a healthier lifestyle! Thanks for reading our Skinny Blog, and have a great day!