Stop with the fad diets or the time-consuming cardio workouts at the gym that only leave you and your wallet exhausted. There are many factors behind belly bloating and our simple tips will help you de-puff your pouch, once and for all.

Bloating is normally caused by the fluid being built up between your body’s cells, which can be a result of poor digestion, excess sodium, your period or poor circulation. The following tips will get you into bikini-ready shape and stay in shape all year long!

1Drink more water

Water helps your body release toxins and excess sodium that cause water retention. Drinking two to three liters of water daily suppresses your appetite, preventing you from eating and helps you cut out those empty calories in that sugar-laden Grande Frappuccino.

The more water your chug, the faster you can watch your belly bloat just disappear!

2Avoid lactose and dairy as much as possible

The National Institute of Health says that more than 65% of the world’s population are lactose intolerant but only a few of us are aware of this intolerance. Chances are that 65% of you is lactose intolerant and that is the reason for that unwanted belly bloat and maybe a little gas on the side.

Yogurts with active probiotic cultures are the only exception to this rule. This good for your bacteria can actually decrease inflammation and bloating. If your body can’t handle yogurt, take a good-quality probiotic capsule each day.

3Eat more fiber

Fiber is your BFF, especially as we age and our digestive system seems to lag. Opt for foods that are high insoluble fiber such as oats, which contribute good gut health and regular bowel movements.

Your doctor might have said: An apple a day keeps the doctor away.” But he should have said: “An apple a day keeps the belly bulge away!”

Eat plenty of non-starchy vegetables like broccoli, asparagus, lettuce, and spinach. But be careful not to consume more than 30 grams of fiber a day, as excess fiber can cause excess bloating and gas.

4Avoid carbonated drinks

Stay far away from all types of sodas and fizzy drinks, even those sugar-free or diet brands. Those carbonated bubbles are full of gas with nowhere to go and, once inside of your belly expect to expand, making you look five months pregnant. If you are tired of feeling bloated and gassy, then this is one item that you should avoid.

If you must drink flavored beverages, spice up your plain water with a few slices of cucumber, lemon, ginger or peppermint, all of which have de-bloating benefits. If you are really brave, wake each morning to a tall glass of lukewarm water and two tablespoons of organic apple cider vinegar.

5Limit sodium intake

Our body needs sodium to hydrate our cells, but a little too much extra sodium is directly related to body fluid retention. Most North Americans are eating twice the daily-recommended amount. Sodium causes your body to hold in water, lots of it, so the more sodium you consume, the more water you retain.

Sodium can be found in almost all types of processed foods such as canned food, seasoning spices, and even regular table salt. Make it a habit to read the ingredient label and check the sodium content before stuffing it into your mouth.

If you need to de-bloat after consuming too much salt, make sure you drink plenty of extra water, to flush that sodium out of your body. If you feel like you can’t drink any more water, eat a potassium rich food item such as a banana, a handful of raisins or an orange. Potassium helps to bring those high sodium levels back into balance after a salty meal.

6Break a sweat

Feeling like the Michelin man, then break a sweat! Sweat is water leaving your body; the more you sweat especially around your belly area, equals de-puffing your pouch. There is no need to overtrain or do crazy workouts, just your weekly regular workouts with waist trainer. but ¿Why for?

You can get the most out of your workout by strapping on a waist trainer that will cause your core to heat up and maximize perspiration and thermal heating which will help your body to detox and release excess sodium and toxins and leave you un-bloated.

Plus a waist trainer won’t only help you deflate that bloated belly but it will help you look instantly slimmer and train your midriff to hold a sexy hourglass figure. Sounds good to me!

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