10 Ways to Debloat Your Belly Fast, According to an MD

Bloating – it happens to the best of us. The NIH explains it as “a condition in which the belly (abdomen) feels full and tight. Your belly may look swollen (distended),” adding that it can occur for a variety of reasons, ranging from getting this, swallowing air and constipation to overeating. According to one online fitness coach, Alexandra (@alexx.fitt), there are a few easy ways to un-bloat your body fast. “What to do when you’re bloated ,,, after a weekend, a trip, or just overeating? I’m sure u hear this a lot but realize it’s okay, and it’s going to get better,” she writes in her Instagram post. “I know bloating is super uncomfortable and can make u feel really insecure, so try this.” Here is what she says to do – and what The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, says about her recommendations.

Drink Warm Lemon Water

Her first recommendation? “Warm lemon water,” she writes. “Make sure it’s warm this will help your digestion and helps break down food to absorb nutrients.”

Go for a Walk

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Next up, get your steps in. “Go for a walk this also helps with digestion and getting movement in is crucial,” she suggests.

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Eat High Fiber Foods

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Next, in order to get your digestive wheels turning, “eat foods high in fiber,” she recommends.

Pump Up Your Probiotic Intake

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Next, pump up your probiotic intake. She recommends kefir, sauerkraut, and yogurt. “This helps your gut health,” she says.

Accept It

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And last, but not least, remind yourself that bloating is temporary. “Accept it and move on you’re gonna be fine in a couple days,” she says.

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Our RDN Agrees

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“These are all great suggestions for reducing bloating, especially waiting it out,” says Collingwood. “Sometimes it does just take time for your body to return to normal. Light exercise is great for getting the digestive tract moving. Fiber can help things move, but it can also produce more gas and bloating depending on how much you are eating. Fiber and probiotics are a great strategy for everyday eating to keep the digestive tract moving and prevent acute bloating. I like the warm lemon water just to soothe the gut a bit as well,” she says.

💪🔥Body Booster: If you are experiencing bloating, try starting your day with warm lemon water and taking a short walk. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Are you tired of feeling self-conscious about your midsection? You're not alone. Many of us struggle with stubborn belly fat, but the good news is that surgery isn't your only option. Anthony Youn, M.D. F.A.C.S, a board-certified plastic surgeon known as "America's Holistic Plastic Surgeon," offers insights on achieving a flatter tummy without going under the knife. Combined with expert scientific perspectives, these strategies aim to help you build a healthier, more confident you.

Understanding Belly Fat: The Hidden Danger

Before diving into solutions, it's crucial to understand what we're dealing with. Belly fat, also known as visceral fat, is more than just a cosmetic concern. According to WebMD, "The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers." This underscores the importance of addressing belly fat not just for aesthetic reasons but for overall health.

Measuring Your Risk

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How do you know if you have too much belly fat? WebMD provides a simple method: "To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much." If you fall into this category, it's time to take action.

Embrace a Low-Carb, Nutrient-Rich Diet

In his viral post, Dr. Youn emphasizes the importance of diet in achieving a flat tummy. "The first thing you need to do is change your diet," he advises. A low-carb approach can be particularly effective. "I recommend a low-carb diet, not necessarily keto, but definitely lower in carbs," says Dr. Youn. He adds, "Cut out the processed foods, cut out the junk food, cut out the fast food."

While WebMD doesn't recommend a specific "belly fat diet," they do emphasize the importance of a balanced, nutrient-rich diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains. This aligns well with Dr. Youn's advice for a healthier eating pattern.

Incorporate Intermittent Fasting

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Another strategy Dr. Youn recommends is intermittent fasting. "I'm a big proponent of intermittent fasting," he states. This approach involves limiting your eating to specific time windows, which can help reduce overall calorie intake and improve metabolic health. Dr. Youn suggests starting with a 12-hour fast and gradually increasing to 16 hours if comfortable. He explains, "Start with 12 hours between dinner and breakfast the next day, and then you can increase that to 16 hours."

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Stay Hydrated and Detoxify

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Proper hydration is crucial for a flat tummy. Dr. Youn advises, "Drink lots of water." Adequate water intake can help flush out toxins, reduce bloating, and support overall digestive health. He specifically recommends, "Add some lemon to [your water]. Lemon is a great detoxifier." Aim for at least eight glasses of water per day to support your flat tummy goals.

Focus on Core-Strengthening Exercises

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While diet plays a significant role, exercise is also essential. Dr. Youn recommends incorporating core-strengthening exercises into your routine. "Focus on exercises that target your core," he suggests. This includes exercises like planks, crunches, and Russian twists.

WebMD supports this approach, stating, "Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise." Regular core workouts can help tone your abdominal muscles, improve posture, and contribute to a flatter-looking tummy.

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Manage Stress Levels

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Stress can significantly impact your waistline. Dr. Youn notes, "Stress causes the release of cortisol, which can increase abdominal fat." To combat this, he recommends stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Taking time to relax and unwind can not only improve your mental health but also contribute to a flatter tummy.

Prioritize Quality Sleep

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Quality sleep is often overlooked in the quest for a flat tummy. Dr. Youn emphasizes the importance of adequate rest, stating, "Make sure you're getting enough sleep."

WebMD echoes this advice, explaining, "Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective." Aim for 7-9 hours of quality sleep each night to support your flat tummy goals and overall health.

Consider Supplements Wisely

While not a magic solution, certain supplements may support your efforts. Dr. Youn suggests, "You might want to consider taking a probiotic." Probiotics can help improve gut health, potentially reducing bloating and supporting overall digestive function. He also mentions, "There are some supplements out there that can help reduce bloating." However, he cautions, "I'm not a huge fan of fat burners... a lot of those contain stimulants." Always consult with a healthcare professional before starting any new supplement regimen.

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Be Patient and Consistent

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Losing belly fat is a process that requires time and consistency. As Dr. Youn emphasizes, "It's not going to happen overnight, but if you do these things, I guarantee you're going to see results."

WebMD doesn't provide a specific timeframe for losing belly fat, as it can differ significantly from person to person. Factors such as starting weight, diet, exercise routine, and genetics all play a role. The key is to focus on sustainable, healthy habits rather than quick fixes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Losing weight and having a flat stomach is a goal many people work towards, but getting rid of that stubborn belly fat can oftentimes be challenging. No matter how many crunches or trendy diets we do, sometimes it feels like the weight just isn't coming off. But don't give up. Losing that belly fat is possible. Body Network talked to several experts about how to really lose abdominal fat. Read the 12 tips below.

Manage Your Blood Sugar

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"The best way to quickly lose abdominal fat is to regulate blood sugar by eating high-quality protein and fat, such as grass-fed beef, wild-caught salmon, grass-fed butter, and olive oil," Virginia Gruhler, a Holistic Health Coach, explains. "Focusing on high-quality protein and fat will eliminate sugar cravings, keep your blood sugar stable, and keep you feeling satiated. Keeping your blood sugar stable is imperative to allow your body time to metabolize your food and burn fat in between meals."

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Stay Hydrated and Replenish Electrolytes

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Our body needs plenty of water to stay alive and healthy, but it also helps in weight loss goals. "This will help manage your hunger, boost your energy, boost metabolism, and boost digestion. Aim to drink half your body weight, in ounces, of water and use mineralized sea salt to replenish electrolytes!," Gruhler says.

Keep Your Stress in Check

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Stress causes so many problems including packing on unwanted pounds. According to Gruhler, "Chronic stress can cause elevated cortisol levels, which can increase insulin and cause blood sugar imbalance. High stress levels can also cause increased cravings for sugary and fatty foods! Learning stress management techniques like reading, walking, journaling, exercising, or talking to a friend can help you to lower cortisol levels and help belly fat to fall off."

Focus on your Entire Body, Not Just Your Belly

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Instead of targeting one area of your body, focus on losing overall body weight. Robert Herbst, a personal trainer, weight loss and wellness expert, and powerlifter, says, "The only way to lose belly fat is to lose overall body fat. As your body fat decreases, ultimately, your belly fat will be reduced. The best way to do that is to elevate your metabolism through exercise such as weight training, which creates metabolically active muscle, which burns calories and raises your metabolism as your body recovers from the workout, and high-intensity training (HIIT), which creates an oxygen debt. These will make you fitter and stronger and put you on the path to losing belly fat."

Allow Yourself to Feel Hungry Throughout the Day

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We don't need to feel full all day, says Jake Jackson, a certified level two Crossfit Coach. "Realize that it's ok to feel a little hungry throughout the day. If you're ravenous, then you're eating too little. Once you've achieved a deficit where you are moderately hungry (occasionally), then you can add in some exercise that is appealing to you. Ideally, this would be a mix of resistance training and cardio, but it doesn't have to be this. If you prefer a dance class, cycling, or rock climbing, any of those activities will burn a little extra energy, allowing you to stay in a caloric deficit.

Weigh Yourself Intermittently

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"Research is clear that you should lose .5-1% of your body weight per week," Jackson states. If you lose more, you run the risk of burning your muscle mass and ruining your diet. Losing abdominal fat is a long-term game. If you follow this plan, you should notice your clothes fit looser within a month, and others will start to notice big changes soon after."

Stop Eating Sugar

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We all know sugar isn't good for us, but it could be preventing abdominal fat loss. Dr. Brian Griffin, DC, FNP-C with Blue Tree Health, explains, "There are two different types of fat in the abdominal area: visceral fat and subcutaneous fat. The number one thing I tell my patients when trying to Lose both types is to STOP eating extra added sugar (simple carbs), including alcohol. Why? When we eat added sugars, our body sends an insulin surge to bring down the levels of sugar. The sugar is then converted to glycogen in the liver, ultimately stored as fat."

Gut Health is Important

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"If we are not going to the bathroom at least once daily, you should incorporate fermented foods ( 1-2 servings daily)," Dr. Griffin says. Fermented foods have a large amount of probiotics to help your natural gut flora. Fermented foods would be sauerkraut, kimchi, and kombucha. Why? Bloating and extra fecal matter can push out on the abdominal wall and will make it harder to maintain that flat abdominal appearance."

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Workout Hard

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You know the saying no pain, no gain. Dr. Griffin explains, "I always suggest to my patients, on top of cardio (high-intensity interval training is the best), to also focus on doing abdominal exercises. One of the easiest ways is to get a large exercise ball and start with 50 crunches daily. Don’t forget to work those obliques on the side by doing side crunches. Why? Abdominal exercises and interval training will help reduce the subcutaneous fat, while diet generally will focus on visceral fat. For health purposes visceral fat is the worst type because this is the fat that surrounds your organs. For aesthetic purposes, subcutaneous fat is the stubborn fat that sits outside your stomach muscle."

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Get More Sleep

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Getting a good night's sleep feels good, and it can help you lose weight, according to Catherine Johnston, a Registered Dietitian. She says, "Just like stress, inadequate sleep can be double trouble for abdominal fat gain. Getting less than the recommended 7-9 hours per night can lead to daytime high-calorie food cravings, especially carbohydrates which can help wake us up with quick energy. Additionally, chronic poor sleep quality or quantity can increase cortisol levels. Try tracking your sleep and making small adjustments to your routine to get more time in bed. Additionally - a fitness tracker can help determine your sleep quality and help you decide if you need to get your doctor onboard with a treatment plan."

Calorie Deficit

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Burning more calories than you eat is referred to as a calorie deficit, and "you cannot burn fat without being in a calorie deficit, ' explains Jesse Milburn, fitness/nutrition coach with UnshakableFit. "One of the easiest ways to be in a calorie deficit is by controlling how many calories you eat in a day. Some people find it hard to stick with it because it can feel restricting. The way to be successful with a calorie deficit is to eat still the foods you enjoy but understand how many calories you're eating throughout the day. Over time you will start to see your abdominal fat getting smaller and smaller."

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Walking

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"Walking is a great way to burn calories and get moving," says Milburn. Walking can help put you in a calorie deficit by burning calories. Another good thing about walking is it can help relieve stress. When we are in a chronic state of stress. It is harder for our bodies to lose fat. When we are chronically stressed the hormone cortisol is released through our body constantly. Cortisol can wreak havoc on our bodies over time which can lead to weight gain and difficulty losing abdominal fat.

💪🔥Body Booster: Don't fear moderate hunger. Pair it with fun workouts like dancing, cycling, or rock climbing to lose weight.

Have you ever wondered why some people seem to carry weight differently? Or why might your own belly fat be stubborn despite your best efforts? Dr. Eric Berg, DC, an expert in healthy weight loss, sheds light on this common concern. At 59, Dr. Berg has dedicated his career to unraveling the complexities of health and weight management. As the director of Dr. Berg's Nutritionals and a best-selling author, he's helped thousands understand the nuances of healthy ketosis and intermittent fasting. In his recent post, Dr. Berg breaks down the three main types of belly fat, offering insights that could transform your approach to health.

Understanding the Dangers of Belly Fat

Before diving into the specific belly types, it's crucial to understand why belly fat is a concern. As the Mayo Clinic experts explain, "That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks."

The Sagging Belly: A Tale of Insulin and Stress

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The first type Dr. Berg identifies is the sagging belly, which he attributes to visceral fat. "This is called visceral fat. Visceral fat is spill off from the liver," Dr. Berg explains in his post. This type of fat is particularly concerning because it surrounds organs and can impair their function.

The Role of Hormones in Belly Fat

Dr. Berg points out two main culprits behind this belly type: insulin and cortisol. "Too many carbs will increase insulin and put the fat right in your gut," he states. However, he also notes that stress plays a significant role. "Cortisol is a stress hormone. What cortisol does is it indirectly increases insulin," Dr. Berg clarifies.

The Hidden Dangers of Stress and Sugar

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Dr. Berg emphasizes the interconnected nature of stress and sugar in contributing to belly fat. He warns, "When you go through stress, it will increase your blood glucose from other things, not carbs. So stress and sugar create the same effect, belly fat, and many other problems."

The Invisible Threat: TOFI

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Interestingly, Dr. Berg mentions that even thin people can have this type of fat, coining the term "TOFI" or "thin on the outside, fat on the inside."

The Protruding Belly: When Your Liver Needs Help

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The second type is the protruding belly, which Dr. Berg describes as "a liver problem, usually cirrhosis, advanced liver disease." This belly type is characterized by a fluid-filled sac in the abdomen, often seen in individuals with severe liver damage.

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The Severity of Liver-Related Belly Fat

Dr. Berg doesn't sugarcoat the seriousness of this condition. "When you start generating fluid in your abdomen, your liver is pretty messed up, and the chances of you reversing it are pretty slim," he warns. He further illustrates the severity by stating, "You have the liver that is so dysfunctional that is leaking fluid into a sac or on your abdomen, and you have to go to the hospital every 14 days to get it drained out. Not a good situation."

Hope for Liver Health

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Despite the grim outlook, Dr. Berg offers some hope, suggesting vitamin E in the form of tocotrienols and focusing on liver-friendly foods like cruciferous vegetables. He emphasizes the importance of radical lifestyle changes for those facing this condition.

The Lower Pooch: Battling Estrogen Dominance

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The third type Dr. Berg discusses is the lower pooch, often seen in women but also present in men. "It's more of a superficial fat. It's called subcutaneous fat," he explains. This type of fat is often linked to estrogen dominance.

The Impact of Menopause on Belly Fat

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The Mayo Clinic adds insight into why women may be particularly susceptible to this type of fat: "Many women notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body."

Combating Estrogen Dominance

To combat this, Dr. Berg recommends reducing estrogen exposure by avoiding soy products, pesticides, and plastics. He also suggests natural ways to inhibit the conversion of testosterone to estrogen: "Cruciferous vegetables... and then there's a concentrated cruciferous product called DIM. That would be a very good thing to take as well."

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The Surprising Link Between Plastics and Estrogen

In a startling revelation, Dr. Berg points out the pervasive nature of plastic in our lives and its potential impact on hormones. He states, "The average person in the US consumes the amount of plastic that equals the size of a credit card."

Tailoring Your Approach: Diet vs. Exercise

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Dr. Berg underlines the importance of diet over exercise in addressing belly fat. For the sagging belly, he states, "You're not going to see much results with exercise. Why? Because exercise does not decrease insulin in a significant way."

The Mayo Clinic's Perspective on Exercise

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While Dr. Berg recommends diet, the Mayo Clinic underscores the importance of exercise: "For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week."

The Long Game: Patience and Persistence

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Dr. Berg reminds us that tackling belly fat, especially the stubborn lower pooch, is not an overnight process. He acknowledges, "It does take a long time to get rid of that last bit of belly fat, but if you increase the amount of fasting that you do and you follow these next recommendations, I think you can speed it up."

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A Balanced Approach to Belly Fat Reduction

The Mayo Clinic offers a balanced perspective on reducing belly fat: "To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track."

Understanding your belly type can be the first step toward effective weight management. By identifying the underlying causes and tailoring your approach accordingly, you can work towards a healthier, leaner you. Whether it's managing stress, supporting liver health, or balancing hormones, a holistic approach combining diet, exercise, and lifestyle changes is key to addressing your specific belly type. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.