Super Quick Fat Loss Program

There are many weight loss and diet programs. Most of the programs work for a month only, and you gain your weight back in the next month. If you like to know an effective diet program for a quick and more permanent fat loss for your body, please read the following:

Low Fat Foods

Low fat foods have been popular for many years. However, these foods are often not low in calories. Many people fill up with fat free or reduced fat cookies and desserts. When eating less fat, they may consume more processed sugars and carbohydrates, which are high in calories and can be converted into fat stored in the body. Accordingly, the overweight population is still increasing in spite of a huge consumption of low fat foods. This indicates that a low fat diet program is not really the answer to losing weight.

Low Calorie Diets

Many people think that a fast way to lose weight is to reduce calories eaten each day. Most of their weight lost during a low calorie diet is only water weight and not fat loss. Once they stop dieting and resume eating normally, they will probably regain their weight.

Low Carb Plans

Our body needs carbs for energy. Without enough carbs, we will feel weak and tired all day long. Most low carb plans have a strict restriction on taking carbs for the first 2 weeks. Since a low level of carbs is very difficult for us to tolerate, these plans only lead to a short-term weight loss.

Effective Diet Program for Quick Fat Loss

1. There is a new diet program that focuses on faster weight loss (9 pounds in 11 days) without hunger. It is not a low carb or low fat diet. It shows you a way of dieting which is different from what you have seen or experienced. The technique used in this program is called Calorie Shifting. Simply speaking, you will be given different types of calories each day. In this way, you confuse your metabolism, and force it to start burning fat quicker.

2. It is an Internet based diet program that generates an 11-day diet menu based on your favorite food selections in its Diet Menu Generator. You can have 7 to 15 foods each from 2 food lists (Protein and Fruits/Vegetables) for your meals, and you are allowed to eat them until you are almost full. By doing so, you will have exact types of foods together and adequate calories/carbs for each meal. This will maximize your weight loss. The 11-day period is followed by a 3-day "vacation" from the diet before the next 11-day period of the diet begins.

3. It helps you lose up to 9 pounds in 11 days. After that, you can repeat the 11-day process by creating a new diet menu until you have reached your desired weight goal. By simply following its eating plan generated by the Diet Menu Generator and 10 rules covered on the Diet Handbook, you will not feel that you are on diet, and you will lose weight on a more permanent basis.


As part of a successful diet program, you need to exercise regularly (walking, riding a bicycle, swimming, etc.) to lose weight healthily and effectively. In my opinion, quick fat loss is highly achievable as long as you take action immediately. If you need more information regarding the quick fat loss program, please go to [http://fatlossguide4you.com] for details.

Article Source: http://EzineArticles.com/?expert=Ling_Wang

Top Fastest Way to Burn Fat - 2 Sexy Fat Loss Tips for Fast Results

Trying to find the fastest way to get fit can sometimes feel like a frugal attempt.

I see so many people trying to exercise that end up getting on a cardio machine and going 30-60 minutes at the same speed. Afterwards, they usually try to get on a few strength training machines and do a few sets of 15 reps.

Does this sound anything like your workouts?

If not, maybe you are like a lot of other people who think the best options is to go on an extreme crash diet by consuming 500-1000 calories per day.

This article will show you the two fastest ways to burn fat with exercise.

METHOD #1: Circuit training.

This is similar to the Curves method of the fastest way to burn fat. Circuit training is great because it helps to increase your metabolism through the addition of lean muscle mass.

This means that you are doing 1 exercise right after the other with small amounts of rest in between. This keeps you moving, working hard, and burning lots of calories. That is why strength training this way is a good option.

Here is a sample workout looks like:

1. Pushups

2. Lunges

3. 1 arm DB row

4. Hamstring leg curls on a stability ball

5. Standing overhead DB shoulder press

6. Ab crunches on a stability ball

REPS: 10-15

REST: 30-45 seconds

ROTATIONS: 2-3

This type of workout is the fastest way to burn fat with weights because of the fast paced intensity!

METHOD #2: Interval cardio

Interval training is the best way to get fit with a cardio routine because it will burn lots of calories and increase your metabolism. A good interval training workout can be done in less than 25 minutes!

Here is an example workout..

A good place to start is using an upright or a recumbent bike.

First 5 mins: slow

Mins 5-7: moderate pace

Min 7-8: go fast and push yourself! Repeat the 2 minutes moderate followed by 1 minute fast interval 3-6 times

End: cooldown for 5 mins

This is the more efficient way to get fit with a cardio workout because of the time it takes to do a routine like this and the metabolic effect afterwards.

CONCLUSION

If you really want the fastest way to burn fat with exercise, don't do anymore long boring cardio routines followed by a few strength training machines. Instead, use circuit strength training and interval training your new exercise methods for the fastest way to burn fat and look sexy!

Work hard, train hard, and be safe =)


For more information, visit [http://www.TheGreatCardioMyth.com] to learn about the biggest myths about nutrition, cardio, strength training, and more.

Article Source: http://EzineArticles.com/?expert=Nate_Worthington

How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!

Everyone wants to know how to lose weight fast. We know the usual "watch your diet and exercise regularly" routine. But if it is as simple as that, then there wouldn't be so many fat people in this world!

Amidst all the lies and hype surrounding the weight loss industry, it can be hard to separate the hype and lies from the truth. That's why in today's article, I'm going to share with you 14 things you must do to lose weight fast. Following these 14 tips will help you to lose weight safely and stay lean all year-round.

WARNING: SOME OF THE INFORMATION YOU ARE ABOUT TO READ MAY CONTRADICT WHAT YOU KNOW ABOUT WEIGHT LOSS.

How To Lose Weight Fast Tip #1: Stop eating only salads

This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How's that for one step forward and two steps back in your fat loss attempt? While there's nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won't be looking for unhealthy snacks around the office right after lunch.

How To Lose Weight Fast Tip #2: Replace all the unhealthy snacks at home and in your office

Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.

How To Lose Weight Fast Tip #3: Start a simple exercise routine

Every fat loss program needs to have an exercise component. It doesn't even have to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.

How To Lose Weight Fast Tip #4: Stop the steady state jogging

If you have been jogging for some time and haven't seen any significant weight loss results, then it's time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 - 15 minutes a day and you will see results beyond what you have experienced from months of jogging.

How To Lose Weight Fast Tip #5: Don't avoid carbohydrates completely

When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies' main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.

How To Lose Weight Fast Tip #6: Set realistic and measurable goals

A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn't get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?

How To Lose Weight Fast Tip #7: Focus on building muscle

Some people may disagree with me that exercising and muscle-building is important for fat loss. To me, fat loss is all about changing our body composition - reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will invariably contribute to the lowering of fat mass. For each pound of muscle your body has, you burn an extra 35-50 calories a day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscles is what will give your body those sexy curves that the opposite sex desires.

How To Lose Weight Fast Tip #8: Invest in a whey protein or meal replacement supplement

Having 3 meals a day with 3 snacks times in between is not always easy to prepare. That's why for convenience purposes, it's recommended that you purchase a good whey protein or meal replacement supplement. Just add water or milk and you have one serving of quality protein.

How To Lose Weight Fast Tip #9: Make small changes and stick with them for 21 days

Let's be honest with ourselves. Fat loss involves some behavioral and lifestyle change. Your current lifestyle got you to the state that you are now. Continuing down this path obviously is not the quickest way to lose weight. We all know behavioral change is the hardest thing. This is why we need to make little changes every day that is more acceptable to our bodies. For example, if you currently drink two cans of soda every day, cut down to one can a day. Then next week, cut down to one can every two days. You get the picture. And for any program that you decide to get started, stick with it for 21 days. Statistics have shown that any behavioral change takes 21 to accept and approximately 60 days to form into a habit. So no matter how much you hate a current diet or exercise program, persevere for 21 days. You will be glad you did.

How To Lose Weight Fast Tip #10: Surround yourself with like-minded people

Some people are very dependent on social support, while others not so much. If you belong to the former group, it is important that you factor this aspect of motivation especially when you are starting out on a fat loss program. During the initial 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to encounter challenges and struggles as you go through the program. Such as days when your thighs are so sore after doing full body squats or even good news like when you succeed in losing an inch off your waist. If you have friends who are doing the fat loss program with you, great! Share your results and how you feel about the program with them. Talk to fitness professionals; join online communities or Facebook groups to share experiences and gain knowledge. Also, don't just focus on the fat loss part. Get into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Look at physiques you desire to achieve and set them as your desktop wallpaper. Do whatever you need to stay motivated.

How To Lose Weight Fast Tip #11: Train your legs

I'm not just talking about jogging here; I'm referring to doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you will know that it is one of the most demanding exercises in the world. You pant and sweat like a dog as if you have sprinted a mile. But it is also one of the best exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and as such burns more calories. Even if you are not doing weighted squats, just doing body weight squats alone can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I always thought the upper body is more important and doing squats could stunt your vertical growth. That is all a fallacy. Ever since I started doing squats, my strength went through the roof and my body fat levels have remained consistently low all year-round. Now I do squats at least once a week otherwise my workout is never complete. If you have never trained your legs before, trust me, start your workouts with squats and you will be amazed by the results you see. And yes, you can thank me later.

How To Lose Weight Fast Tip #12: Keep a meal diary

Many people don't realize how many calories they consume every day. You think you are eating less by skipping a meal here and there. But you never consider those sodas, grande Frappuccinos or those cookies distributed by your colleagues that you so casually put in your mouth during the day. If you take down everything (and I mean every single thing including those mentos) that you eat into a meal diary, you will be surprised how many calories you are taking. Yes, I know it's quite a pain to record down everything. But do yourself a favor and just do it for one day. It will be an absolute eye opener.

How To Lose Weight Fast Tip #13: Learn to love water

Perhaps the most overlooked causes of weight gain, the liquids you consume can deceptively pack on a ton of calories. Just a can of soda contains close to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.

Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories are more harmful. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which like all other sugars if consumed in excess will result in weight gain. One of the quickest ways to lose weight is to always choose water over all other beverages. Water has zero calories and is a natural source of hydration for our bodies. By simply replacing all your other sugary laden beverages with water, you will quickly be able to see weight loss results.

How To Lose Weight Fast Tip #14: Limit alcohol consumption

I know it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you have to cut down on your happy hours. Alcohol is a toxic substance with absolutely no nutritional benefit whatsoever. What's more, each gram of alcohol contains 7 calories. A few glasses of cocktails with its sugary mixers can easily pile on at least 1000 or more calories a night. You should also know that alcohol is an appetite stimulant. So don't be surprised if you feel hungry after a night of partying. Of course this leads to additional calories into your body that you don't need. If you are focusing on building muscle, excessive alcohol lowers your testosterone and increases cortisol levels (stress hormone) thereby reducing your body's ability to build muscle effectively.

With so many disadvantages to your fat loss goals, do you still need another reason not to drink?


If you have tried everything else to lose weight and still haven't seen any results, give these 14 tips a try. If you need to know how to lose weight fast; safely and permanently, the 10 Minute Corporate Fat Loss Plan may just be something you are looking for.

Article Source: http://EzineArticles.com/?expert=Daniel_M.C._Ho

Exercises for Fat Loss - What Is the Fastest Way to Safely Lose Fat and What Should You Avoid?

If you watch programs like The Biggest Loser, you'll regularly see contestants lose 5 pounds a week if not 10 pounds a week or more. How do they do it? And more importantly, how can you lose weight fast by working out at home? In this article, you will learn the secret to effective exercises for fat loss and how you can start your workout plan today.

Here are three of the most common mistakes people make when they begin exercises for fat loss, and some ways to change your workout plan for the better. By avoiding these bad practices and replacing them with positive alternatives, you will have much greater success. You'll be able to quickly and safely lose fat.

Mistake #1 - Thinking that weight loss is the goal. Worrying about how much weight you have yet to lose or regularly checking your progress on your scale means you're focused on the wrong thing, and you're destined to be discouraged at some point. The better and more successful focus is to concentrate on fat loss. As you do fat burning exercises, you will lose weight, but the amount of weight you lose during the process is irrelevant. The number of pounds does not matter at all as long as you're body fat percentage is moving steadily downward and you're looking leaner and your clothes are fitting better.

Mistake #2 - Doing long workouts in order to burn calories. There are actually two problems here. First, burning calories should not be your goal. Calories and fat are not necessarily related. Your main goal again is exercising for fat loss. You do that by building lean muscle. Why? Because muscles are the fat burning furnace in your body. The more lean muscle you have the more fat you will burn, even long after your workout is over. Don't worry, you're not going to become a body builder, you're becoming lean, fit, and toned. Second, long moderate cardio will NOT build overall lean muscle, but instead will cause your body to lose muscle tone in non-active muscle groups. In other words, you're not engaging your whole body in the fat loss process. All you're doing is burning up the energy stores in your body. It's not until way after 60 to 90 minutes of sustained cardio that your body uses up the stored energy and starts to utilize fat stores as fuel. So that 30 minutes on your elliptical machine? Pointless for fat loss.

Mistake #3 - Doing isolated workouts such as crunches to get a flat stomach. Believe it ir not, all the crunches in the world will never give you a visible 6-pack unless you reduce belly fat. And as a side note, crunches are a terrible exercise for your back. Here's the deal, you can have super strong abs but still not be able to show them off because your belly fat covers them up.The better workout plan is to use full- body exercises for fat loss. By engaging all muscle groups together in intense, explosive workouts, you optimize the fat burning and achieve better results. When you lose the layers of fat on your body, all of that lean muscle you've built can now be seen. Want to get a solid 6-pack you'll be proud to show? Lose the fat.

These three simple shifts in your thinking followed by a change in your workout plan will get the results your looking for in you fat loss journey. If you need to lose 10 pounds, or need to lose 20 pounds, or if even if you need to lose 35 pounds or more, you will succeed by following these strategies. For optimum results, couple these fat loss exercises with a solid fat loss diet, or as I like to say, fat loss eating plan.


For full workout plans and exercises for fat loss that Jeff E Williams endorses, see http://www.MaxWorkoutsOnline.com.

Article Source: http://EzineArticles.com/?expert=Jeff_E_Williams

Easy Ways To Lose Weight Fast: Step by Step

Below is how to lose weight fast, step by step.

Step 1 - Clean out your kitchen and do away with junk food

Many people fill their kitchen with junk food which includes sugary snacks and drinks. These foods are rich in carbohydrates and sugars which when consumed are converted into complex fats and glucose. The enzyme responsible for converting carbs and sugars into fat would not let you live longer if you eat junk food more often.

Long term consumption of junk food and sugary drinks leads to the body converting starch and sugars into bad cholesterol. The bad cholesterol is stored in the body around the thighs, hips and waist therefore leading to obesity.

To lose weight fast you need to clean out your kitchen and eliminate the junk food and sugary drinks.

Step 2 - Purchase fruits and vegetables

Fruits such as apples and pears are rich sources of fiber, water and other minerals which help to accelerate the rate of metabolism therefore leading to fat burning, resulting in weight loss. Natural sugars found in the fruits help to act as a source of energy for bodily functions when converted into glucose.

Vegetables such as spinach and kales are rich sources of various minerals such as potassium, calcium and fibre. Calcium is known to accelerate fat burning in the body therefore leading to weight loss. Filling your kitchen with fruits and vegetables will allow you to prepare healthy meals and snacks such as salads.

Step 3 - Cook homemade meals

The majority of restaurants do not prepare healthy foods and ingredients used in making the meals are rich in unsaturated fats and sugars. Many people are fond of eating in restaurants or ordering food from fast food joints. While it may be convenient to have meals prepared for you or delivered to you, you are increasing chances of being obese.

Preparing home cooked meals enable you to purchase organic grown ingredients such as vegetables, spices and fruits therefore when consumed; one is able to gain the full benefits from the minerals and nutrients therefore losing weight in the process.

Step 4 - Drink water regularly

Water contains no calories therefore it is perfect for helping one to lose weight fast. Experts recommend individuals to consume 6 to 8 glasses of water each day. Many people are busy during the day and may forget to follow the regular schedule of drinking water.

The best way to remember is by wrap 6 to 8 rubber bands around the wrist and each time you take a glass of water, you need to remove a rubber band and place it aside. Drinking water regularly especially before meals helps to act as an appetite suppressor. This prevents one from consuming junk food or sugary drinks.

Drinking water between bites when eating helps to fill up one's stomach therefore reducing one's appetite in the process.

Step 5 - Join a Gym

Although all the above steps are vital to the process of losing weight fast, one have to also consider joining a local Gym in order to keep your body workout active. You do not have to consider expensive subscriptions when it comes to choosing your gym membership, as they are plenty of offers around you. Check for cheap Gym Membership deals in your local area. Remember, the most important thing here is to keep your body up and running, burn more calories, keep fit and eventually live longer.

In conclusion, how to lose weight fast is a step by step process that begins with one cleaning out their kitchen by eliminating all junk food and sugary drinks. Once the junk food and sugary drinks have been removed, the next step is to purchase fruits and vegetables which will enable one to prepare healthy home cooked meals and healthy snacks therefore completing step three.

The last step advocates one to drink more water regularly as this will help to suppress one's appetite therefore eliminating chances of snacking and consuming junk food.


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Article Source: http://EzineArticles.com/?expert=Jean_Claude_N_Matomisa

90 Days to A Flat Belly

Getting Miraculous Weight Loss and Perfect Abs: The Road to a Perfect Washboard and Waistline

Everybody's wants them. Everybody's gotta have them. Everyone wants a better body and that starts with battling that dreaded midsection.

There is no overnight solution for perfect abs. You cannot rub a miracle cream on your torso and viola! Your abdominals are firm and defined. Nor can you eat your way to perfect abs or crunch your way to a whittled waistline.

Getting abs that are flat and defined takes time. And, guess what? It takes dedication and consistency. You need a multifaceted, thorough plan that you apply daily to see your great abs come to fruition. But, if you are dedicated and motivated, the victory will be sweet. The 4 step plan below is a sure to help even the fattest, flabbiest bellies get slim and trim.

Getting Miraculous Weight Loss and Perfect Abs: Step 1: Stop Drinking What You Are Drinking

There is no need to go into the science. There are just some simple facts. Skip the beer. Put down the Pilsner altogether. Skip the wine. Skip the soda. Skip the milk. And, chuck the juice.

Each of these add excess calories, excess sugar or expose you to artificial and natural hormones and additives that disrupt the body's fat burning ability. Exchange those drinks for drinking 1 - 2 cups of unsweetened Green Tea, water infused with lemon and a raw protein shake.

Getting Miraculous Weight Loss and Perfect Abs: Step 2: Stop Taking Your Multivitamin

Most multivitamins are made from synthetic chemicals. These chemicals can actually hinder weight loss or trigger weight gain. Add a whole food multivitamin to your daily regimen. Try Nature's Best or Garden of Life Along with it add a waist burning supplement, like Slimatrol Waist Burn. Take these daily and they will help your love handles tremendously.

Getting Miraculous Weight Loss and Perfect Abs: Step 3: Cut the Carbs and Move Your Butt

Carbs are the worst enemy to a flat belly. You need to reduce your intake of potato chips, French fries, cookies, candy and cake. Additionally, watch the beans. Bean often can make the stomach swell. When you eat carbohydrates, focus in on whole grains in moderation, wild yams and low sugar, organic fresh fruits. Make sure you get some activity in everyday. If you don't have time to exercise take a natural caffeine free weight loss supplement called Bioneferin. It will boost your natural metabolism. Healthy adults who took Bioneferin lost an average 5 to 7 pounds a month with no exercise or only minimal dietary changes. You have to do aerobics. Spot training just won't cut it. Walking at a speed of 1 mile every 13 minutes will effectively challenge your body and stimulate fat burning in your belly. There is no need to jog if your body can't pull it off. Just get going.

Getting Miraculous Weight Loss and Perfect Abs: Step 4: Develop a Training Regimen That Works

Your ab workout needs to be complete. It should be aerobic as well as strength building. Kickboxing and Mixed Martial Arts are great aerobic activities for abs. You should also consider simple at home exercises like knee lifts, kicks and jumping jacks. They have a great effect of building a lean midsection. For strength training, basic crunches, side bends, bicycles and scissors should be done. Do these workouts at least four times a week and make sure that you are walking as well. If you follow this plan for 90 days, you will lose inches off of your waist and see a slimmer belly as well.


Article Source: http://EzineArticles.com/?expert=Andrew_Tolbertson

No More Bloating - Fat Belly to Flat Belly, Quickly, Easily and Painlessly

What is bloating and why does my belly look so fat?

Well generally speaking, bloating is that uncomfortable overstuffed feeling that most of us have experienced at one time or another. Usually after overindulging at the dinner table or maybe after a bout of excessive drinking. However for some people bloating is an every day occurrence that can make meal times a constant battle.

What causes bloating?

There are several factors that contribute to stomach bloating and most of them are food or drink related. If you are a sufferer you need to find out what is your 'bloat trigger' in order to help you deal with the problem and treat it properly. The four most common culprits are:


Fluid Retention/Water Retention
Irritable Bowel Syndrome
Stress
Food IntoleranceFluid Retention/Water Retention



For many women, bloating may be hormone related and the result of a build up of fluid especially in the week prior to menstruation. When an imbalance occurs in the body, excess fluid can build up in spaces between cells. Quite often a bloated abdomen may be accompanied by puffy eyes and swollen ankles.

How to test for water retention

A quick way to test for yourself if you suspect you may be suffering from fluid/water retention is to press your thumb onto your lower leg for a couple of seconds. When you release the pressure gently feel to see if the skin has sprung back or if you have been left with an indentation. If you can feel a dent this may be a sign of fluid retention.

If you suspect you are suffering from fluid retention you should consult your doctor.

Irritable bowel syndrome

This is a common cause of abdominal bloating. Treating IBS and digestive problems can be difficult and treatments should be discussed with your GP. However many home remedies and over the counter treatments are available and well worth trying.

If you suffer from IBS you will more than likely also have additional symptoms such as


constipation
abdominal bloating
diarrhoeaSome of the more common remedies you may be prescribed include anti-spasmodic tablets. As the title suggests these work by acting directly on the smooth muscle in the gut, causing it to relax. This relieves painful muscle spasms of the gut, without affecting it's normal motility.



Over the counter remedies such as peppermint oil capsules and peppermint tea are also useful for soothing the symptoms. Charcoal products which are available from most health food shops are a popular choice for bloating and excess wind in the lower abdomen. Other popular products containing Simethicone, can be extremely helpful in dispersing excess gas and are available in a variety of forms including strips,soft gels and chewable tablets.

Probiotic drinks and yoghurts may also be helpful by encouraging good bacteria and helping to maintain a healthy gut. It's worth incorporating these into your daily diet to assist digestion and keep 'everything moving'. The recommendation is to consume one or two pots per day for at least a fortnight. After this time the manufacturers are confident you will feel better with a noticeable reduction in bloating.

Stress

This too can be a factor in abdominal bloating. The link between the digestive system and emotions is well documented. Many people suffer from a 'nervous tummy' and most of us are familiar with that stomach lurching feeling or that urgent need to rush to the toilet when we are anxious or under pressure.

Gulping food down too quickly can also create bloating by allowing too much air to be swallowed. Remember how you have to 'burp' a baby when he guzzles down the contents of his bottle?

Chewing gum and drinking fizzy drinks can all cause the same problem. Taking time to eat slowly and chewing food properly can be helpful. Try eating smaller portions and putting the fork down between mouthfuls. You should also avoid drinking through straws.

Relaxation techniques or hypnosis may be the best long term solutions to help to deal with bloating caused by stress. When we are under severe stress the brain releases hormones that put an enormous burden on our digestive systems. But different people may react in completely different ways and while some may be unable to eat a single morsel others won't be able to stop themselves raiding the fridge and gorging on comfort foods. It's no wonder that stress has been implicated in digestive disorders including cramps, diarrhoea, heartburn and bloating.

Probably the most common cause of stomach bloating is food intolerance.

Not to be confused with Food Allergy which is a more serious condition where the immune system responds disproportionately to a certain normally harmless food, provoking in some cases, a severe and occasionally life threatening reaction. Food intolerance on the other hand is the inability of the body to properly break down and digest certain foods and ingredients.

One common cause of food intolerance is lactose found in cow's milk. This occurs in some people who have a shortage of the enzyme lactase. Lactase is needed to break down milk sugar and allow it to be absorbed into the bloodstream. The symptoms of lactose intolerance can be mild or severe and include nausea, cramps, diarrhoea and bloating. A range of tests are available through your doctor to detect lactose intolerance. Anyone found to be intolerant to lactose will need to modify their diet and reduce their intake of milk and other dairy products.

Nowadays, lactose reduced milk and other products are available at most supermarkets. For those whose symptoms are more severe, lactase enzyme may be prescribed in liquid or tablet form to aid digestion.

Certain other types of food are well known to cause excess gas, for example: onions; broccoli; cabbage and beans etc.

There are also a number of 'hidden' foods and food additives that can also contribute to bloating and the best way of isolating those responsible is to follow a careful elimination diet for 3 - 7 days. The Flat Stomach Diet is a recommended source of information. This diet plan will help you achieve and maintain a flat stomach quickly, easily and permanently.


Elizabeth Hartley is the author and creator of The Flat Stomach Diet. This diet plan is the result of many years of research after consultation with doctors and professional nutritionists in an effort to discover the causes of painful abdominal cramps and bloating. The findings are based on personal experience after undergoing numerous medical tests and procedures and failing to find any other alternative long term solution. Details of The Flat Stomach Diet can be found at http://www.flatstomachplan.com.

Article Source: http://EzineArticles.com/?expert=Elizabeth_Hartley