Battle That Belly Bloat!
Now that Diwali has come and gone, and all the mithai has been polished off, it’s time to get your body back on track. After all, it’s wedding and party season in just a month, and you want to look your best. As always, Grow Fit has your back. Here are a few easy tips to help you melt belly fat, reduce bloating and look fitter.
DRINK PLENTY OF WATER
Try to drink at least 3 to 4 litres of water in a day – it helps flush out toxins, which greatly aids in overall fat loss.
GET THAT HEART RACING
Spot reduction of fat is impossible, so it’s important to work on ridding your body of all excess fat. Aim to do at least 30 – 40 minutes of cardio exercises like jogging/ cycling/ swimming, about 5 times a week. Raising your heart rate kickstarts the fat burn process in your body, and sweats away that belly fat.
EAT MORE FIBRE
Eat plenty of raw vegetables, fruits , nuts etc. to increase your fibre intake and regulate your digestions. It’s vital to keep your bowels healthy.
DON’T SKIP BREAKFAST
Your body has been starved of food for the 8 hours you were asleep, and it needs fuel to function through the day. Eating a hearty breakfast consisting of healthy fats and slow-release carbohydrates keeps your energy levels up, and prevents cravings later in the day.
EAT MORE PROTEIN
Increasing your protein intake automatically limits the amount of carbohydrates and fats you can accommodate in your meal. What’s more, the digestion of protein burns more calories than that of carbs or fats.
GET ENOUGH SLEEP
Getting a good 7 to 8 hours of sleep a night helps the body to rejuvenate and keeps you more active throughout the day. A lack of sleep also increases cortisol levels in the body, a stress hormone that is known to cause storage of belly fat.
CUT DOWN ON CARBS
Reducing your intake of breads, cookie and biscuits, can make a huge impact on your daily carb intake. These contain a lot of sugar, and certain people react to the wheat content too. You might even find that they’ve been the culprit behind your bloating!
LIMIT ALCOHOL INTAKE
Alcohol contains many unnecessary calories, and no nutrition. An occasional drink should be alright, but don’t make it too often, and try to stick to heart-healthy red wine. As a rule, try and eat something reasonably filling before you drink any alcohol — drinking on an empty stomach rarely ends well!
The more your body stays active, the more calories you burn. Walk or bicycle short distances instead of taking a vehicle. Set reminders on your phone or smartwatch to walk around for a few minutes every hour. When on a phone call, walk around as you talk. And yes, as far as possible, ditch the elevators for the stairs!
It’s a small price to pay for a flatter tummy, wouldn’t you agree? Any time you crave something sweet, opt for a piece of dark chocolate (with over 60% cocoa content) instead.
PUT A HALT TO THE SALT
Salt can increase water retention and make the bloating worse. Use blends of herbs and spices for flavour in your food. It’s a delicious alternative, and you might even end up never switching back!
SAY NO TO SODA
Do away with the carbonated and aerated drinks. They’re loaded with sugar, and the fizz only adds to your belly bloat. No fruit juices either, they have lots of sugar, too! Opt for coconut water or lemon water instead.
CLEAN THE HOUSE
We know, you probably did this for Diwali anyway. But daily activities like doing the dishes, sweeping, mopping, and dusting, actually provide a great full-body workout!
Stress is a huge factor in how your body stores fat. Set aside 20 min a day to meditate and calm yourself. Switch off your cellphone to ensure you aren’t distracted. Keeping your stress levels low help regulate the cortisol in your body, and have a direct impact on melting belly fat.
And there you have it! Incorporate these into your day, and you’ll soon see your belly look flatter. Bonus: You’ll feel great!
- Chitra from Grow Fit