FitSugar

Bloated? These Foods May Be the Culprit

FitSugar — Mon, 15 Feb 2010 08:00:07 PST

The gift of a bloated belly isn't only reserved for women during that time of the month. Sometimes it's the foods we eat that can cause that full, gassy feeling. Here's a list of foods that may be contributing to your balloon-like belly, so you may want to think about limiting or avoiding them.

Dairy products: Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. Try limiting the amount of milk, cheese, yogurt, and ice cream you eat and see if that helps. If it does, you don't have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.
Apples and pears: These fruits contain about four grams of fiber per serving, so they're an excellent source of soluble fiber, but they can also wreak havoc on sensitive tummies. Don't avoid them entirely though. Eating half or a quarter of these fruits along with other foods will allow you to enjoy their flavor without paying the price.
Beans: This magical fruit contains oligosaccharide, a type of sugar which is not normally digestible by our bodies. When this sugar reaches your large intestine, the bacteria go to town eating it up, and the gas you produce is an unfortunate byproduct.

To see what other foods may be causing your bloated tummy

Broccoli, cabbage, and asparagus: These highly nutritious veggies are often avoided because many people don't appreciate the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This sugar goes undigested until it reaches the large intestine, where it's fermented by methane-producing bacteria. Unfortunately, there's nothing you can do to cut down on the gas they produce, but eating them in moderation and with other foods should help prevent a bloated belly afterward.
Fatty foods: According to the Mayo Clinic, "Fat slows down digestion, giving food more time to ferment.'" It also increases the sensation of fullness.
Salty foods: Sodium may not cause gas, but it definitely makes you retain water. Cut back on the salt you add to foods, and be a label reader to make sure you're not exceeding 2,300 mg a day.
Gum and hard candy: When you chew or suck on these, you end up swallowing more often, which means you're probably swallowing more air.
Carbonated beverages: Bubbly drinks such as soda and beer release carbon dioxide which can translate to bloat.

Tell me, do you avoid foods that make you feel bloated or cause gas?

7 Ways to a Flatter, Fitter Belly

FitSugar — Fri, 22 Aug 2008 08:00:00 PDT

No matter how many crunches you do, you cannot spot reduce your midsection. If you are battling with your belly check out these seven things you can do to make peace with your midriff.

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Fitness Motivation: You've Got Flat Abs!

FitSugar — Wed, 19 Sep 2007 08:45:00 PDT

If you've ever looked at someone with flat abs and thought, I'll never have that, it's time to stop the negative thinking.

Guess what? Most of us do have flat abs they just may be hidden under a pesky layer of fat. The good news, a few months (maybe more, maybe less) of cardio and strength training can help reveal that flat midsection of yours.

Fit's Tip: If you're a mom who's seen a major change in your abs after having a baby, and are still laughing at the above statement, don't count yourself out of the flat abs group yet. It just may take a little extra effort on your part, but some cardio and strength training, including serious core work, can really bring your abs back to flat.

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Move It: Full Sit Up with Bridge

FitSugar — Tue, 05 Jun 2007 09:30:00 PDT

In a recent poll, I asked you all if your summer fitness goal is to have flat abs or a toned tush. Now, while the majority voted for flat abs I thought I'd share this exercise with you all that works both areas of concern. It's a full sit-up/bridge combo and it works your backs side and your torso splendidly.

Start with a basic bridge.
On an exhale, push your pelvis up. Keep your back straight and in neutral spine - imagine your abs and back muscles sandwiching your spine.

You will feel your hamstrings and glutes work.
If you want to work your inner thighs a bit, place something between your knees (like a pillow) and hold it there for the duration of the series.
Lower your pelvis down to the ground as you inhale. As your pelvis lowers, bring your arms up.

Next, do a full sit up.

Exhale and roll all the way up to sitting with your hands behind your head. You put your hands behind so you can't jerk yourself up by swinging your arms up.

Keep your feet firmly planted on the ground.
Focus on pulling your deep abs to your spine as your roll up. Work the abs not the hip flexors.

Roll down and onto your back.
Inhale generously into your back as you roll down, keeping the navel pulled to the spine.

Focus on hollowing out your abs even though you are moving quickly, move with control.
Get ready to bring your hands to your sides as bridge up again.

That completes one set.

Aim to to do 20 reps, but remember quality is more important than quality and speed. Do not fling your self up and down, use your abs and focus on control.

Fit's tip: If I were my trainer, I would definitely stick a small pillow between my knees. Work to keep your legs truly parallel through out this exercise, it is much better form.

Which is Your Goal This Summer: Toned Tush or Flat Abs?

FitSugar — Tue, 29 May 2007 07:30:00 PDT

We've all got our goals for summer (like get over fear of sharks)... For many of us, especially if you're reading FitSugar right now, that goal is to be comfortable (and looking good) in a bikini but that can be different for everyone.

So which is your goal from your workout this summer: Toned tush or flat abs?

Inversion Issues: How to Remedy Common Shoulderstand Complaints

Jenny Sugar — Fri, 25 May 2012 00:14:27 PDT

You're loving your yoga class from Half Moon to Pigeon Pose, but as soon as you get to Shoulderstand, you're less than psyched. Although a basic - challenging, but basic - pose, Shoulderstand can put you at risk of strain and injury when done incorrectly. Turn this pose into your favorite by checking out these common complaints and ways to remedy them.

"I Can't Breathe"
If you're well endowed or carry extra weight in your belly, then gravity causes added pressure on the lungs and throat, making it tough to take in a deep breath. A supportive bra and fitted top can help, but if you still have trouble breathing, then changing how you do the pose will make a huge improvement. Instead of stacking your pelvis and feet directly over your shoulders, hinge at your hips slightly, pressing them away from your face so your feet extend slightly behind your head.

Still can't breathe? Try the Legs Up the Wall variation; rest your lower back on your mat or, to give your hips a little lift, rest your lower back on a folded-up blanket or flat bolster.

Continue reading to learn how to alleviate neck pain and feelings of imbalance while in Shoulderstand.

Energize Your Morning with 4 Wake-Up Moves

Self — Wed, 09 May 2012 04:28:59 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Can't get through your morning without your daily java fix? You're not alone. According to a survey conducted by the National Coffee Association, Americans spend an average of $164.71 on coffee per year. That's almost enough for a monthly car payment or a couple of weeks worth of groceries!

Want to wean yourself off of overdoing the caffeine without sacrificing your sanity? Then look no further than your local yoga studio. Warming up your body in the morning helps the natural release of endorphins, says Desiree Bartlett, a Los Angeles-based yoga instructor.

Not only does yoga do the body good, the energy you cultivate in a yoga class stays with you all day long. "There is a natural gauging of energy and we release old thoughts or judgments we no longer need," says Bartlett. "Through this practice of steadying the mind and observing the breath, the mind stays present, sharper and clearer because it is no longer reviewing the past or making to-do lists for the future."

Incorporate these four moves into your regular routine five days a week to start each day "with strength, clarity and a sense of empowerment." Desiree may have shot these on the beach (we're jealous!) but you can do them on your bedroom floor!

Get the moves after the break.

From the Community: 5 Nontraditional Abs Moves to Get Bikini-Ready

Fit Community — Tue, 08 May 2012 17:13:31 PDT

Looking to tighten up your core before Summer? FitSugar reader and certified trainer JessicaSmithTV created the following workout for just that! She shared it in our 10 Pounds DOWN! community group.

Don't just lie flat on the floor and do crunches to prep your abs for Summer! Target your abs and keep the rest of your body working too with these 5 non-traditional abs moves from fitness expert Jessica Smith that will help you get bikini body ready fast.

Want more help shaping up for summer? Check out our new 10 Pounds DOWN: Cardio Abs DVD and download your free Great Abs Guide on our website, 10 Pounds Down.

Have your own workout to share? Post it in our FitSugar Community - it might even be featured on the homepage!

6 Best Ways to Flatten Your Belly By Summer

Prevention — Mon, 07 May 2012 04:33:32 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

By the Editors of Prevention

A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right-or fun-way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 6 ways to flatten your belly by summer.

Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Top 10 Reasons Your Abs Exercises Aren’t Working

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

More flat-belly tips after the break.

One Month Till Memorial Day Weekend! How to Get Bikini-Ready Now

Self — Wed, 02 May 2012 04:12:29 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

With spring in full swing, we've already said goodbye to the winter blues. But as you enjoy the milder weather and longer days, keep in mind that Memorial Day weekend is merely a month away - meaning it's almost time for bikinis and short shorts! So, is one month enough time to score your best body yet?

It sure is, says Jim White, registered dietician, ACSM Certified Personal Trainer and spokesman for the Academy of Nutrition and Dietetics. But you'd better get started now. "After all the shrieking and gasping about how 'time flies' and it's 'too soon' to be exposing that muffin top, it's time to get realistic and take action," he explains. "A month is not a tremendous amount of time to shed any accumulated winter fat, but before you break out into cold sweats, it is not unreasonable to lose 10 pounds or one dress size in that time."

To make sure you score your best bikini bod before you hit the beach, sign up for SELF's free Drop 10 plan - it'll have you slimmer and stronger than ever in only five short weeks! Then, follow White's basic rules for healthy eating. "Healthy eating is a must if you expect weight loss," he says.

Read on for the one-month plan!