It all starts with healthy breakfast choices, and follows through to lunch and dinner.
11. Don’t peel your veggies
Even though it’s a carbohydrate, fibre can actually flush out bloat rather than holding water in like simple carbs do.
“It’s slow-digesting and really nourishes the gut,” says Armul.
Leave the skins on fruits and vegetables so you don’t throw out any of that healthy fibre. And if you really want your fruit stores to last beyond their normal season, why not try your hand at preserving them? It’s easier than you think.
12. Skip that diet soda
Even calorie-free sodas can make your belly bigger because the carbonation will bloat you up.
“With carbonated beverages, there’s nowhere else for gas to go but out, so either belch or gas,” says Crandall.
As a general rule, perhaps you should just keep the soda for cleaning the carpet.
Plus, the artificial sweeteners in diet drinks can cause bloating and gas in some people, says Armul.
Try water infused with lemon or cucumbers instead for a flavourful, refreshing drink.
13. Slow down
Your brain takes about 20 to 30 minutes to register fullness signals from your stomach.
If you finish in just 15 minutes, you might go for seconds, thinking you’re still hungry, says Rumsey.
Eating more slowly will give your body time to realise if it’s full, plus it can help you swallow less air into your digestive tract.
“You tend to swallow more air when eating fast, and that can cause bloat,” says Rumsey.
Put your fork down between bites so you don’t end up shoveling food in your mouth, and count to 20 before you swallow each forkful, recommends Crandall.
Then, after your slow-food experience, speed it back up again for these 7 fast fat burning exercises.