Resident Healthy Mummy nutritionist Elisha Danine has given us her eight TOP TIPS for getting rid of that pesky belly bloat.
Incorporate these ideas into your daily routine and then sign up to the 28 Day Weight Loss Challenge to budge that belly fat for good.
8 top tips to beat belly bloat
1. Make water your number one drink
Many people don’t realise they drink a lot of their calories; 2 x 600ml bottles of soft drink contain as many as 500 calories – this could be the difference between losing weight and hitting a plateau.
2. Make your own iced green tea
The catechins in green tea – called Epigallocatechin gallate (EGCG), have a proven effect on metabolism and weight loss.
HOW TO: Make a pot of green tea and cool. Place in a jug with a squeeze of lemon and/or some mint leaves or fruit slices and refrigerate until cold. Then you’ll always have a healthy, refreshing drink on hand.
3. Chew your food well before swallowing
Your stomach doesn’t have teeth so chewing your food better will reduce the amount of air you swallow with the food (a cause of bloating).
It also makes you eat slower, which is helpful in reducing food intake – therefore helping you to eat smaller portion sizes.
4. Reduce gluten if needed
Many people have a gluten allergy or intolerance and are unaware. Bloating, constipation and gas are all possible side effects caused by gluten-containing foods.
If you notice bloating or side effects after eating foods high in gluten then eliminating ingredients such as barley, rye, oats and wheat for a period of 4 weeks will help establish whether you have an intolerance or not. Speak to a medical practitioner or nutritionist to discuss the issue further.
5. Reduce dairy
Like gluten, dairy can cause similar side effects such as bloating, gas and diarrhoea.
If you have an intolerance to dairy, start by minimising cheese and milk from the diet, keeping in beneficial dairy such as yoghurt.
6. Eat fermented foods
These foods have a probiotic effect on the gut, helping to produce more good bacteria. These good bacteria help keep our weight in check by preventing obesity.
Some easy to make fermented foods include kombucha, kefir water and sauerkraut.
7. Avoid foods high in fructose
Fructose is usually better tolerated in the presence of glucose. This means food containing at least as much glucose as fructose are often better tolerated by the body than just foods high in fructose. Fructose intolerance can lead to bloating immediately after eating.
If you suspect you have an intolerance to fructose then seek medical advice
or go to a nutritionist to confirm your suspicions.
If you do have an intolerance, foods to avoid include: apples, dates, figs, blueberries, mango, watermelon and grapes.
The Healthy Mummy Smoothies are proudly free of fructose.
8. Add digestive enzymes
These help when a deficiency in certain enzymes in the body prevent food from being broken down properly and absorbed. If you lack any of the important enzymes such as lactase, protease or lipase, you may encounter bloating soon after eating.
Enzymes can be purchased in capsule form from a health food shop or naturopath and should be taking whilst eating each main meal.
9. Try our Tummy Smoothie with probiotics (bonus tip!)
The Healthy Mummy Tummy Smoothie is a complete meal replacement that contains a heap of amazing new ingredients including probiotics to help you lose weight, support your gut health and feel fuller for longer. As well as being loaded with probiotics to help balance the friendly bacteria in your digestive system, it’s also a great source of dietary fibre to help to relieve you of any toxic build-up. With ingredients such as carrot juice powder, fenugreek seek powder and pumpkin seed, it’s easy to see why it is going to be your secret weapon to fight belly fat!
How Lauren lost 15.1kg and beat the belly bloat
Lauren Da Silva has lost 15.1kgs* and completely transformed her body and mind with The Healthy Mummy’s 28 Day Weight Loss Challenges.
She is now inspiring many mums in the Healthy Mummy community by spreading the message of ‘love your body’ no matter where you are in your health and fitness journey.
“Before I joined The Healthy Mummy 28 Day Weight Loss Challenge I was miserable, lethargic, overweight, unhealthy, bloated and had zero confidence,” says Lauren.
“I also had every excuse under the sun as to why I would not succeed in this program.”
“When I read about all the other women who had success with weight loss I thought to myself, she must have someone look after her children while she exercises. Or she must have a personal trainer, or a more supportive husband, or more money.”
No more excuses
It was then that Lauren finally signed up to the 28 Day Weight Loss Challenge.
“The Challenge is the absolute best thing EVER, to not only lose weight safely but to teach you and your family what a healthy lifestyle really is,” says Lauren.
“Even though I am at my goal weight now I still follow the meal plan and have a Healthy Mummy Smoothie every day for breakfast. It is just so easy.”
“The meals are so simple yet so delicious and nutritious and there are always so many amazing new recipes being created. I’m a better mum because of this program.”
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!