10 ways to a slimmer waist FAST
Beat the bloat to get fit and feel fantastic
1. Get into ginger
Stuart Roberts, personal trainer, nutritionist and author of Get Strong, Get Fit, Get Happy, recommends. “One of the quickest ways to beat bloating is to drink hot water with fresh sliced ginger two to three times a day. Ginger helps to soothe the digestive tract, relieving indigestion, which is a common cause of bloating. It also helps reduce excess production of gas while improving the movement and elimination of waste. All of these can help to make you less bloated and assist in getting rid of water retention to knock those inches off your waistline.”
2 Balance your fibre
“Fibre prevents constipation – a frequent cause of bloating – by adding bulk, which helps everything move through the intestines more quickly,” says nutritional therapist Louise Murray Livewellwithlou.com). “Women need at least 25 grams of fibre daily, yet most of us get barely half that amount.” Up your intake by sprinkling ground flax onto cereal, snack on high-fibre strawberries and blueberries, switch from white to wholewheat bread, and add an extra serving of veggies to meals. It can take your digestive system a little while to get used to more fibre as, ironically, it causes bloating and gas if you eat too much too fast. So, slowly increase your intake to no more than 50g a day, spreading it throughout the day, and drink plenty of water to help you digest it.
3 Take a friendly bacteria supplement
“Friendly or ‘good’ bacteria supplements can aid digestion,” says Alex Glover, nutritionist at Holland & Barrett. “Best of all, numerous studies have shown that they may help ease symptoms of IBS, like pain, gas and bloating.” Look out for Lactobacillus plantarum, Lactobacillus acidophilus and Bifidobacterium lactis, as these have all been shown in human trials to have a favourable effect on bloating symptoms.
4 Say no to salt
“Salt retains water in your body, especially around your tummy, causing bloating,” says Jessica Shand, naturopathic nutrition coach and founder of Eat Nourish + Glow (Eatnourishandglow.com). “Avoid high-salt dishes in takeaways and pre-packaged foods by making your own homemade sauces where possible. This will ensure you know exactly what’s going into your meals, also helping with calorie and sugar intake, too, if you’re trying to lose weight. Try to break the habit of automatically adding extra salt to your meals – you will soon get used to the taste of food without it, and I can guarantee you will notice an improvement in how you look and feel!” To get more flavour into your food without salt, try adding garlic, black pepper, paprika or onion powder.
5 Rest and digest
Eating when stressed, wolfing your food down too fast, and not chewing well can cause poor digestion, which often results in bloating. The solution? Try a balancing technique before you begin to eat. “Start each meal with some mindful deep breathing,” says naturopath Caroline Peyton from Peyton Principles (Peytonprinciples.com). “I recommend a technique to help shift the body into a state known as ‘rest and digest’. Close your eyes, breathe slowly in for a count of four, pause for two, then slowly breathe out for a count of four. Repeat until you feel calm and ready to commence eating.”
6 Enjoy refreshing drinks
“While fizzy drinks can be really thirst-quenching on a hot summer’s day, the bubbles add unwanted gas in your stomach,” says Stuart. “Cucumber water is a refreshing alternative. Bloating is your body’s protective way of diluting toxins in the body. Cucumber’s diuretic and antiinflammatory properties help to flush out the toxins that can cause bloating.” There are also several herbal teas that can really help eliminate excess water, including fennel, dandelion, mint and nettle – all are effective when cooled for a summery drink, too. Have non-caffeinated drinks throughout the day, as dehydration can be one of the main causes of bloating.
7 Cut back on gassy foods
“Beans and cruciferous vegetables, like broccoli, cauliflower, and cabbage, contain sugars that are difficult for some people to digest,” says Louise. “But you don’t have to give them up entirely. Instead, eat just a half-cup serving of these foods at a time. Once your body adjusts to them, you can gradually increase the serving size over the course of a few weeks.” She says that it may also help to take a digestive enzyme before meals because they can help break.
8 Stretch it out
David Weiner, training specialist at Fitness app Freeletics (Freeletics.com), recommends regular stretches to target your abdominal organs and help reduce bloating. Here are two that are really effective:
- Knee wipers. Lie on your back with your arms spread out to the side and your legs at a 90 degree angle above your hips. Twist your hips as far to one side as possible while your shoulders and arms remain on the floor. Then repeat on the other side. Repeat for 30 seconds.
- Pancake stretch. Sit on the floor, then stretch your legs out wide in front of you. Reach forward as far as possible, with your arms directly in front of you between your legs. Hold the position for 30 seconds. Toe reaches and hip raises are also helpful.
9 Go potty for potassium
“Snacking on potassium-rich foods, such as bananas, avocados and kiwis, will work to naturally regulate your sodium levels – too much sodium in the body causes bloating – while also preventing
10 Overcome hormonal hurdles
Alex says, “Many women find that they become bloated and constipated when their period is due. This is because you get a peak in progesterone, which tends to slow down your digestion, making everything sluggish. Try to get more active, because exercise helps stimulate natural contractions in the gut. A short walk after you eat a large meal can help with lowering blood glucose and help stimulate movement of your GI tract
