One of the leading factors for having a protruding belly is abdominal bloating. Abdominal bloating occurs when the amount of gas in your gastrointestinal (GI) tract increases. Normally, there is around one liter of gas within our stomach and intestine, however, this amount differs from one person to another depending on their diet and lifestyle. Individuals with bloated abdomens may experience problems such as excess gas, pain in the abdomen, habitual burping and abdominal rumbling.
If you show symptoms of a bloated abdomen, here are some interesting ways to get rid of a bloated belly without rigorous exercising:
1: Massaging the region below your diaphragm
In order to locate this area, place four fingers above your belly button. The place your uppermost finger is located at is where you want to massage yourself. Simply rub this region clockwise for two to three minutes before repeating it in the anti-clockwise direction. If you perform the massage correctly, you should be able to feel a sour taste in your mouth. Furthermore, your salivation should ideally increase too. This technique helps reduce the formation of excess gas and relieve your stomach.
2: Massaging the region just above your belly button
Massage this region for two to three minutes in the clockwise direction before repeating it in the anti-clockwise direction. If performed correctly, this technique will help reduce stomach pain as well as reduce water retention in the body.
3: Massaging the region just above your pubic bone
In order to locate this region, place four fingers under your belly button. The place your little finger is located at is where you want to massage yourself. Massage this region for two to three minutes in the clockwise direction before repeating it in the anti-clockwise direction. If done correctly, this technique will help you feel lighter as it increases intestinal activity.
4: Drinking a glass of water with lemon every morning
A glass of warm water with half a lemon before a meal helps in reducing the levels of gastric juices secreted by the stomach. Furthermore, it also helps prevent belching, relieve people who suffer from heartburns and reduce the formation of gas in the intestines. Lemon juice is also a very good source of Vitamin C.
5: Avoid consuming too much milk or coffee
Milk causes your stomach to secrete gastric juices. Milk is quite heavy and should not be treated as a drink. Instead, replace milk with yogurt as it contains good bacteria that help your stomach in digestive processes. This, in turn, helps reduce the amount of gas in your stomach and intestines.
6: Avoid water consumption during a meal.
Washing down your food with water dilutes the gastric acid and enzymes in the stomach. This may increase the amount of time required to digest your food. The longer it takes for food to be digested, the more gas accumulates in the GI tract.
7: Avoid drinking alcohol on an empty stomach
Consuming alcohol triggers the production of gastric acid in your stomach. With no food reaching the stomach, the acid begins to damage your stomach lining and kill good bacteria. This causes the digestive processes to slow down which in turn increases bloating. Now, you know the reason behind alcoholics having a ‘beer’ belly.
8: Consume ginger tea
Ginger helps cool down the stomach and increase the blood circulation in the body by thinning the blood. These properties of ginger help reduce the formation of gas in the GI tract, which in turn reduces abdominal bloating.
9: Avoid ‘junk’ food
Consuming foods with high-fat content slow down the digestive processes. Fast food is considered as a ‘heavy’ food. The heavier the food, the greater the amount of gas released in the stomach.
10: Do not eat too much ‘air.’
Abdominal bloating is the result of excess gas in the GI tract. Therefore actions that lead to consuming excess air result in increased bloating of our abdomen. Some actions include consuming fizzy drinks that contain a high amount of dissolved carbon dioxide, eating very quickly, chewing with our mouth open leading to air entering our food pipe, smoking as well as chewing bubble gum. Bubblegum also stimulates the secretion of gastric acid which damages the stomach lining on an empty stomach leading to bloating as mentioned before.
11: Avoid overeating fibrous foods
We all know about the benefits of fiber during the digestive process. However, consuming a very high amount of fiber can lead to the excess gas formation and interfere with the functioning of the intestines.
12: Do not ‘overwork’ yourself
Depression and increased stress levels affect the functions of the intestines, which in turn slow down digestive processes. To reduce your stress levels, try meditating for half an hour on a daily basis. The more relaxed you feel, the smoother your body will function.
It is not necessary to spend several hours in the gym on a daily basis to reduce belly fat. You just need to make a few simple changes to your lifestyle to reduce abdominal bloating and lose those excess inches. Who said it always has to be no pain, no gain?
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