How to Banish Belly Bloat

50 tips to a smaller waistline

How to Get Rid of Belly Fat
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Bye-Bye, Belly

Saito notes, adding extra fuel to their overstimulated digestive system. If you can't eliminate the stressful circumstance, you may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating, a Canadian review found.

Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day: Sit in a quiet space, close your eyes, and inhale through your nose for a count of Focus on breathing deep and sitting tall.

Exhale through your mouth in a controlled, purposeful fashion for 10 counts. A lot of cereals are advertised as being high in fiber, which should be good for your digestive system, right?

Certain products add fiber in the form of chicory root, or inulin, which is harder to digest, says Kristin Kirkpatrick, RD, a wellness manager for the Cleveland Clinic Lifestyle program.

In fact, people who eat large amounts of inulin 10 grams at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found. Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.

Oral contraceptives contain estrogen, which causes your adrenal glands to produce fluid-retaining hormones, explains Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine. The experience is highly individual: Some women don't notice an increase in bloating, while others feel themselves puffing up within days of starting a new pill. If you fall in the second camp, talk to your ob-gyn about trying another brand. Both Yasmin and Yaz contain the hormone drospirenone, which may ease bloat, since it's also a diuretic.

Of the 70 percent of women in a recent study in the journal Contraception who reported abdominal bloating while taking birth control pills, about half said their symptoms were gone after six months of switching to Yasmin. Because drospirenone can increase levels of potassium in the body, women who frequently take other medications that increase potassium such as NSAIDs and ACE inhibitors aren't good candidates for this type of oral contraceptive.

Many sugar-free beverages, candies, and gum contain the sweetener sorbitol. Though it's a great calorie cutter, sorbitol isn't digestible, so it sends stomach enzymes into overdrive, Gidus says.

When patients with abdominal bloating were put on sorbitol-free and sugar-free diets, nearly half saw their symptoms disappear, one study found. Although the FDA requires companies to put a warning label on products that "may result in a daily consumption of 50 grams of sorbitol," experts note that as little as 10 grams can trigger stomach trouble.

Sorbitol can add up quickly: One piece of sugar-free gum has about 1. You ate fried onion rings on Friday night, but now it's Saturday afternoon and you swear they're still hanging out in your belly. High-fat foods delay the emptying of the stomach, which may lead to bloating and an overall feeling of fullness. A study in Australia found a direct correlation between bloating and the amount of fat in women's diets.

It sounds counterintuitive, but regularly eating foods that are likely to cause gas, like beans, broccoli, brussels sprouts, cabbage, and onions, helps your body adjust and learn to break them down efficiently.

Take 15 to 20 minutes to eat each meal — yes, even if you're munching on the run. This forces you to breathe through your nose, which relaxes and slows you down. The latter promotes ingestion of gas. If you take a calcium supplement, know which compound is in it.

One that contains calcium carbonate, like Tums or Os-Cal, is more likely to cause gas and bloating because it's harder for your stomach to break down than one with calcium citrate, such as Citracal, according to the National Institutes of Health. Either way, taking a supplement with an acidic drink, such as orange or grapefruit juice, will help you absorb calcium.

The 55 year-old lost 6 pounds in the first week on the program. I am never hungry. And the weight just keeps coming off! Everyone says I look much younger! Second, unsaturated fats like those found in avocados seem to prevent the storage of belly fat. Test panelist Bryan Wilson, a year-old accountant, lost 19 pounds and an astounding 6 inches from his waist in just six weeks on the program, and he attributes his success to the Zero Belly shake recipes in the program.

But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect.

The Zero Belly solution: Try vegan protein , which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. The muscle-building macronutrient is fundamental to the plan, and eggs happen to be one of the easiest and most versatile delivery systems in the universe.

Choline, which is found also in lean meats, seafood and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. The more eggs you eat, the less egg-shaped you get. For more delicious fat-blasting recipes from top chefs, buy the Zero Belly Cookbook today! Citrus fruits are rich in the antioxidant delimonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization.

For added belly-blasting benefits, brew yourself a pot of green tea, one of the 20 Best Teas for Weight Loss. The three major ingredients of a perfect Zero Belly meal or snack are protein, fiber and healthy fats, and all three can be found in abundance in a good trail mix. Sadly, most commercial mixes are made with extra oils, salt, and sugar. Mix up your own high-protein snacks from a selection of nuts, seeds, unsweetened dried fruit, and dark chocolate pieces.

Make sure to include peanuts: Trying to squeeze a trip to the gym, with a shower and change of clothes, into a hectic schedule—especially around the holidays—can make even the most dedicated fitness buff into someone, well, less buff. The short circuits in Zero Belly Diet offer a variety exercises that blast your core without relying on traditional sit-ups—easy enough to squeeze in before dinner in the comfort of your living room.

Within six weeks of incorporating the mini circuits, test panelist Krista Powell lost 25 pounds—and she was finally able to dress in a way that reflected her true sense of style: I can actually wear my heels with confidence and without pain!

Increased levels of B vitamins have long been associated with a higher prevalence of obesity and diabetes, perhaps because megadosing triggers our fat genes. And a recent study by ConsumerLab. Your better bet is to focus on the Zero Belly foods to ensure your belly is getting plenty of love—and your fat genes are being cut off at the pass.

Indulging in delicious food is a core principle of Zero Belly Diet. A recent study found that antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. And another study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. The fruit speeds up the fermentation process, leading to an even greater reduction in inflammation and weight.

Lean protein like fish is a great way to fight fat and boost your metabolism. But the farmed salmon you get at the local market might not be the best bet for your belly. The cold-water fish has a well-deserved reputation for packing plenty of heart-healthy omega 3 fatty acids—1, mg of the good stuff, and just mg of inflammatory, belly-busting omega 6s.

But the farmed variety—and 90 percent of what we eat today is farmed—has a very different story to tell. It packs a whopping 1, mg of unhealthy omega-6s. Real peanut butter is made with two ingredients:

At the gym: Training