Taming that tummy, getting rid of belly fat and reducing belly bloating are up there with the most common questions Mums who are trying lose baby weight and follow a healthy eating plan want answers to.
Elisha Danine, one of our Healthy Mummy Nutritionist’s for the 28 Day Weight Loss Challenge, shares her top tips for getting rid of belly bloating.
We also have an AMAZING 7 day Tummy Tamer Guide to give you FREE!
1. Make water your #1 drink of choice
Many people don’t realise they drink a lot of their calories – 2 x 600ml bottles of soft drink contains as many as 500 calories – this could be the difference between losing weight and hitting a plateau.
2. Drink Homemade Iced Green Tea
The catechins in green tea – called Epigallocatechin gallate (EGCG), have a proven effect on metabolism and weight loss. Add a squeeze of lemon or honey to minimize the strong flavour.
3. Reduce foods containing gluten
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. Eliminating foods such as barley, rye, oats and wheat for a period of 4 weeks should help establish whether you have an intolerance and therefore whether you should avoid these types of foods more regularly.
4. Reduce dairy
Like gluten, dairy can cause similar side effects such as bloating, gas and diarrhoea. If you don’t have an intolerance to dairy that you know of, start by minimising cheese and milk from the diet, keeping in beneficial dairy such as yoghurt. Try dairy replacements such as soy, almond or rice milks.
5. 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.
6. Chew your food well before swallowing
Your stomach doesn’t have teeth so chewing your food well 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.
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 at fructose is often well tolerated by the gut and a better choice when eating sweet foods. Fructose intolerance can lead to bloating immediately after eating. Foods to avoid, include: apples, dates, figs, blueberries, mango, watermelon and grapes. The Healthy Mummy Smoothies are proudly free of fructose.
8. Digestive enzymes
These help where 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 and should be taking whilst eating each main meal. Speak to your healthy professional if you think you have an issue like this.
We are EXCITED!! Just to help you out with belly busting, our AWESOME team have created a FREE 7 Day Tummy Tamer guide for you to download and use to help you you to learn about LOSING BELLY FAT.
It includes recipes, exercises and tips. Download our FREE Tummy tamer guide here.
Corinne lost 22kgs* with the 28 Day Challenges.
“I was scrolling through Facebook one day and saw the add for the 28 Day Challenge. I looked into it and thought why not?
That was the day I realised that only I am in control of what I put in my mouth. I took control of my life and haven’t looked back.
I’ve lost 22kg since October 2015, and I have never felt more fantastic & confident in myself. I LOVE trying on clothes because they don’t fit funny like they used to”
You won’t regret it!
Join the challenge here