Workout Moves for a Gorgeous Celebrity Body

Thigh shaper

From Health magazine

For inner and outer thighs

Lie on your left side on the floor with the ball between your calves. Support your head with your left hand and balance yourself with your right hand on the floor in front of you. Squeeze the ball between your legs, slightly lifting your left leg off the floor.

Hold for a second, then relax; that’s 1 rep. Do 3 sets of 10–12 reps, resting up to 30 seconds between sets; repeat on your right side.

Ball pull-in

For core, chest, and shoulders

A. Kneel with stability ball in front of you, then walk hands forward, rolling up on the ball until it’s beneath your shins and your body forms a straight line from your head to your feet.

B. Keep upper body stationary, and pull ball in toward chest with both legs. Return to extended position to complete 1 rep. Do 3 sets of 10–12 reps, resting for 30 seconds between sets.

Trainer tip: Keep your chin tucked throughout the move. For an extra challenge, target the muscles on the sides of your stomach by twisting your right knee toward your left side (and vice versa) when you pull the ball in.

Ball squat with front raise

For butt, thighs, and shoulders

A. Stand with feet shoulder-width apart and arms at your sides, pressing a stability ball between your lower back and a wall.

B. Keeping the ball pressed against the wall, squat until thighs are nearly parallel to the floor and lift arms in front of you to shoulder height. Hold this position for 2–3 seconds, then lower your arms and return to standing. Do 3 sets of 10–12 reps, holding the last rep in each set for 10–15 seconds, and resting for 30 seconds between sets. 

Trainer tip: For more of a challenge, hold a 5-pound dumbbell in each hand or a 10-pound medicine ball with both hands through­out the move.

Ball push-up

For chest, core, and triceps

Kneel with stability ball in front of you, then walk hands forward, rolling up on the ball until it’s beneath your thighs. (Your body should be in a straight line, with hands directly beneath your shoulders.) Bend your arms and lower your body until your nose almost touches the floor. Straighten your arms to complete 1 rep. Do 3 sets of 10–12 reps, resting for 30 seconds between sets.

Trainer tip: To protect your back, don’t let your hips sag. Mastered this move? Try it with the ball beneath your shins instead of your thighs.

Source: http://www.health.com/health/gallery/0,,20306933,00.html

Flat Belly Diet Pancakes mmmmmm

Banana Pancakes with Walnut Honey

Honey and walnuts make the perfect sweet and crunchy topping for these sensational pancakes. Our Flat Belly Diet pancake mix can serve double-duty for waffles and fruit crêpe recipes.
TOTAL TIME: 30 minutes
SERVINGS: 4
Pancakes1⅓ c Easy Pancake Mix* or store-bought, trans-fat free pancake mix
¼ tsp ground cinnamon
1 c low-fat buttermilk
¼ c water
1 egg
1 Tbsp canola oil
1 tsp vanilla extract
1 lg banana, halved lengthwise and cut thin slices
½ c fresh raspberries
Walnut Honey
½ c walnuts, chopped  (MUFA)
⅓ c honey
1 Tbsp water
1. COMBINE the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.
2. COMBINE the walnuts, honey, and water in a small bowl.
3. COAT a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant ¼ cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.
NUTRITION (per serving) 425 cal, 10 g pro, 67 g carb, 15 g fat, 2 g sat fat, 55 mg chol, 387 mg sodium, 5 g fiber
*Easy Pancake Mix
TIME: 5 minutes
SERVINGS: 12
1½ c all-purpose flour
1½ c whole wheat pastry flour
6 Tbsp yellow cornmeal
6 Tbsp sugar
1 Tbsp baking powder
1 tsp baking soda
½ tsp salt
COMBINE the all-purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda, and salt in a bowl and mix well. Store in a cool, dry place.

Source: http://www.prevention.com/food/healthy-recipes/10-flat-belly-breakfasts?s=2

15 Best Diet Tips Ever

15 best diet tips ever

WebMD Medical Reference

Medically Reviewed by Dr Rob Hicks

Everyone knows the key to losing weight is to eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? Here are 15 top diet tips.

1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding a slice of citrus fruit or a splash of juice. Brew infused teas like mango or peach, which have lots of flavour but no calories.

2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended five servings of fruit and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fibre goals and feeling more satisfied from the volume of food. You're also less likely to overeat because fruit and vegetables displace fat in the diet, not to mention the health benefits of fruit and vegetables. To get more vegetables into your diet work them into meals instead of just serving them as sides on a plate.

3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger.

Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it. When you’ve finished eating, you should feel better, not stuffed, bloated or tired.

Keeping your portion sizes reasonable will help you get more in touch with your feelings of hunger and fullness.

4: Be choosy about night-time snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

Sitting down with a packet of crisps or biscuits in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, just out of habit.

To stop doing this either make the kitchen out of bounds after a certain hour, or allow yourself a low-calorie snack.

5: Enjoy your favourite foods.

Putting your favourite foods off limits leads to weight gain because it triggers 'rebound' overeating, say experts.

Instead of cutting out your favourite foods altogether, be a slim shopper. Buy one fresh biscuit instead of a packet, or a small portion of sweets instead of a whole bag.

Basically, enjoy your favourite foods but in moderation.

6: Enjoy your treats away from home.

When you need a treat, consider taking a walk to the shop or planning a family outing to get it.

By making it into an adventure, you don't have to worry about the temptation of having treats in the house. 

When you just can't get out, stock your kitchen with fresh fruit, which can be every bit as delicious as any other dessert.

7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. When you're hungry all the time, eating fewer calories can be challenging.
Studies show people who eat four to five meals or snacks per day are better able to control their appetite and weight.
Consider dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day as dinner should be the last time you eat.

8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats and thus may be a secret weapon in weight control.
Diets higher in protein and moderate in carbohydrates, along with a lifestyle of regular exercise, have an excellent potential to help weight loss, say experts.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yoghurt, cheese, nuts or beans in meals and snacks.

9: Spice it up.

Add spices or chillies to your food for a flavour boost that can help you feel satisfied.
Food that is loaded with flavour will stimulate your taste buds and be more satisfying so you won't eat as much.

10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and staples on hand sets you up for success. You'll be less likely to give in to temptation if you can make a healthy meal in five or 10 minutes.
Stock your kitchen with:

• Fat-free microwave popcorn
• Frozen vegetables
• Bags of pre-washed vegetables
• Tins of chopped tomatoes
• Tinned beans
• Whole grain wraps or pitta breads
• Pre-cooked grilled chicken breasts
• A few containers of pre-cooked brown rice.

11: Order children’s portions in restaurants.

When you are eating out, order a child's meal or a small sandwich as an easy way to trim calories and get your portions under control. 
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach is likely to be, too.

12: Eat foods in season.

If you don't like certain fruit or vegetables, it could be because you ate them out of season when they have little taste or flavour. When you eat seasonally, fruit and vegetables taste better.

13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more vegetables, you could go down a dress size in a year.
You can save between 100 and 200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.

14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
These could include reading a few chapters in a novel, listening to music, writing in a diary or practising meditative deep breathing.

15: Be physically active.

Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
When you do this it sets up a negative thought pattern, which is why so many people say they hate to exercise.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

Source: http://www.webmd.boots.com/diet/guide/15-best-diet-tips-ever

How To Lose Belly Fat part 2

WARNING: This Isn’t For Everyone

• By Dianne Villano

• If you like avoiding your favorite foods and living on salads and diet foods from a package,  this isn't for you

• If you like popping pills that leave you jittery or cranky so you can "fight" your hunger, this isn't for you

• If you like enduring dvds or boot camps that have you training 5-6 days a week leaving you tired and over trained, this isn't for you

• If you like spending hours upon hours a week running or on the elliptical, wasting your time, aging your body and training it to store fat, this program isn't for you

• If you like trying each new fad hoping something will FINALLY work, this isn't for you

I'm not going to lie. This isn't a magic bullet and your results won't happen without effort or without making any changes.

Implementing these secrets will require work and planning on your part  but I guarantee, your results will be beyond anything you ever thought possible with less effort than you ever imagined.

Quite simply, I'm going to put the latest in cutting edge research in nutrition and physiology to work for YOU to help you reach your goals with less time and effort than you ever thought possible

With the advent of social media and an uneducated  "fitness expert" on every corner pushing the latest "miracle" in fat loss or workout program designed to "finally" get you the body you want, the flow of misinformation and confusion grows every day along with the American waist line and level of frustration!

Every day, I  see my friends on Facebook and Twitter jumping on the same fitness and weight loss fads ending, predictably, with the same end results.. few if any and subsequent return to old habits and weight gain.

Every day, I receive the same basic questions and hear the same stories of failed weight loss attempts and failed exercise programs and my heart breaks because I know simple science is the answer to the bodies people deserve to live in. 

 Even the exhaled Dr Oz of cult hero status was recently grilled  by congress for making false and misleading claims regarding products which he promotes.

Every day I see people falling prey to slick marketing and good sales pitches to contribute to the $2.4 BILLION dollar a year diet/fitness industry as our nation gets fatter and fatter.  I decided THIS MUST END NOW!!

That's why I've decided to put my Master's Degree in Exercise Physiology, NASM certification and 18 years of experience together to create this revolutionary program that uses  science to make reaching your goals easier than you ever thought possible!   

This started with a simple program I was going to put together for some of my facebook friends and grew into a ground breaking program that covers every question and gives easy solutions for every issue and reason for "failure" I've encountered over the past 18 years.

Just sit back and let me walk you through EXACTLY what you need to do,  step by step,  to make astounding changes to your body in 3 short weeks and to keep going towards your goals !

Ask yourself these questions to decide if this program is right for you:

• Do you know that what you eat is 70% of your results but not sure where to start?
• Have you reached a Plateau in your current program and just can't break it ?
• Have you tried everything with little to no results only to wind up hungry, binging and gaining your weight back? 
• Are you "eating right" but just not seeing results?
• Are you taking ‘fat burners’ that lighten your wallet & not the scale?
•  Do you want to drop 5-7 pounds your first week and up to 15 pounds in  3?
• Do you want to put all of the planning and thinking in someone else's   hands and have 3 weeks worth of fat blasting menus planned FOR YOU along with over 40  recipes designed to turn your body into a fat burning machine?
• Have you always wanted to try a "detox" but are confused by the options and daunted by the thought of living on juice or taking hand fulls of pills?
• Are you ready to lose the bloat, tame the carb cravings and cleanse your body in a safe and natural manner while you eat real food? 
• Do you want to increase your energy and take your body and fitness program to the next level?
• Are you ready to lose your weight once and for all and not go back to your "before" look 6 months after finishing
• Do you want to put cutting edge nutrition and physiology research to work for YOU to finally achieve the body of your dreams easier than you ever thought possible?
   

This program was 18 years in the making after working with over 1500 clients of every age, shape and size  in home and in group fitness settings.

Let me help YOU put science to work to get the body you want!

People just like you are getting the results YOU WANT!

Roseanne (left) dropped 5 lbs her first week !! I  have lost a total of 10.75” and 7 pounds  including 3” off my hips, 1” off of my thigh,  1.75 off of my waist 1.25 off of my abdomen. The best Part is that for the first time in my life, I don’t feel addicted to food and I haven’t had to starve or deprive myself to get these great results.

My understanding of nutrition now allows me to “Eat Smart Not Less”.  I am making better choices from menus whether at home or dinner out. I am also quite impressed with the results of “effective resistance training” I am finally doing exercises where I can feel the specific muscles being worked!  Roseanne H,St Pete Beach, Fl 

ps. Roseanne is over 50 

Jean lost an inch in her waist, hips AND  abdomen to fine tune and take her fitness program and body to the next level ! 



ps. she is closer to 60 than she is to 50

Binata dropped 3 lbs her first week !
Over 35 with 3 kids, like most people, she had been dieting and spending hours on ineffective cardio and a few machines at the gym seeing no results when we met.

She reached that "frustration" point where she thought "why even bother any more"

With a few minor dietary changes and effective exercises, she has a new outlook on food and exercise  and hasn't looked back except to see her firmer, tighter butt !!



  Albina (Her daughter) lost 10 pounds in 3 weeks !! She was in the same boat as her mom, trying "everything" to lose weight with the same frustrating results. A little nutrition education and a few weeks later and BAM, new confidence, new body, new outlook on life !

"I can't believe how easy this food plan is. Why doesn't everyone know this?" she said.








For the next installment of the "Reshape your body 21 days" come back to my blog http://loseweightnowish.blogspot.com/ tomorrow

Source: http://www.mypersonalfitnesscoach.com/21DayBellyBlast3.htm

Banish that belly: How to get a flat tummy in four days

By Daily Mail Reporter
  

The Mail brings you the diet which has been scientifically proven to help you lose up to 7lb and more than five inches all over in just FOUR DAYS.

The Flat Belly Diet is a ground breaking eating plan devised by Liz Vaccariello and Cynthia Sass of Prevention, America's most popular health magazine.

Banish that belly: Here's how to lose those stubborn inches - fast

It promises a thinner, lighter you by abolishing the foods, drinks and habits that cause your paunch.
Here we bring you the first two days of the diet.

   

HOW YOU SCORED
Now add up all your scores in the A boxes and SUBTRACT from it all your B scores to get your total score.
IF YOU SCORED:
A negative number: Congratulations! Your bloating risk is relatively low. You're already avoiding a lot of the foods and bad habits that contribute to excessive bloating and water retention. But that doesn't mean the Four-Day Anti-Bloat Jumpstart won't help you. You may not lose significant-measurements, but you will still feel lighter and healthier and be on a better path to long-term wellbeing.
0 - 5: Not too bad. You probably experience come-and-go bloat. One day you're swollen, a few days later you've deflated again. The good news is that you can tame your tummy without making too many changes to your lifestyle. You should get some immediate gratification on the Four-Day Anti-Bloat Jumpstart.

5 - 10: You may experience a little withdrawal from your usual habits, but you'll be handsomely rewarded - you should experience a noticeable difference after just two days on the Jumpstart.



10 plus: You are perfectly suited to seeing fantastic results on the Four-Day Anti-Bloat Jumpstart. This diet is not a detox, but a cleaner, simpler way to eat than you may be used to. And because of that, you're likely to see some major belly shrinkage.

WATCH OUT FOR...

Bloating is a common condition, but in some cases it can be a sign of a more serious health problem. It's time to see a doctor when

• Your symptoms don't improve on the Four-Day Anti-Bloat Jumpstart.
• You're suffering from chronic constipation, diarrhoea, nausea or vomiting. 
• You have persistent abdominal or rectal pain or heartburn. 
• You lose weight without trying. 
• You have a fever you can't explain. 
• There is blood in your urine.

FOODS TO AVOID AND THE TEMPTATIONS TO RESIST

Chewing gum can contribute to bloating

CHEWING GUM: You may not realise this, but as you chew gum, you swallow air which gets trapped in your GI tract and causes pressure, bloating and belly expansion.
SUGAR ALCOHOLS: These sugar substitutes, which go by the names xylitol or maltitol, are often found in products such as low-calorie or lowcarb biscuits, sweets and energy bars. Like fibre, your GI tract can't absorb most of them, which is good for your calorie bottom line but not so good for your tummy. They cause wind, abdominal distention, bloating and diarrhoea. Avoid them.
SALT:  Water is attracted to sodium, so when you take in higher than usual amounts of sodium in the form of salty foods, you'll temporarily retain more fluid, which contributes to a sluggish feeling, a puffy appearance and extra water weight.
EXCESS CARBS: As a back-up energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3g of water. But unless you're planning to run a marathon tomorrow, your body doesn't need all this stockpiled fuel. Decrease your intake of high-carbohydrate foods such as pasta, bananas and bread to temporarily train your body to access this stored fuel and burn it off.
BULKY RAW FOODS: Lightly cooked vegetables offer much the same nutritional benefits as the raw version, however cooked vegetables take up much less room in your gastrointestinal (GI) tract. Eat only cooked vegetables, smaller portions of unsweetened dried fruit and canned fruits in natural juice for the four days of this diet. This will allow you to meet your nutrient needs without expanding your GI tract with raw foods.
GASSY FOODS: Certain foods simply create more wind than others in your GI tract. Avoid beans and pulses, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers and citrus fruits.
FRIED FOODS: Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated.
SPICY FOODS: Foods seasoned with black pepper, nutmeg, cloves, chilli powder, hot sauces, onions, garlic, mustard, fresh chillies, barbecue sauce, horseradish, ketchup, tomato sauce or vinegar can all stimulate the release of stomach acid, which can cause gut irritation and bloating.
FIZZY DRINKS: Where do you think all those bubbles end up? They gang up in your belly!
ALCOHOL, COFFEE, TEA, COCOA AND ACIDIC FRUIT JUICES: Each of these high-acid beverages can irritate your GI tract, causing swelling.



HOW TO DO IT
Follow the Four-Day Plan (two days appear below)  -  to the letter. This includes eating four smaller meals a day, one of which will be a refreshing smoothie.
This way of eating is designed to reduce the amount of food in your digestive system at any one time, so cutting back on the release of stomach acids which can lead to irritation and bloat.
It also gets your body used to the four-meal-a-day schedule which you will need to follow for the full Flat Belly Diet.

1. Eat four meals a day. The Anti-Bloat Jumpstart Diet is a shortterm, kick-start for weight loss  -  you eat about 1,200 calories daily. You'll notice a few staples, including sunflower seeds, flaxseed ( linseed) oil, cheese strings and carrots. There are three reasons you'll see these items repeatedly. First, we tried to limit the amount of food you have to buy to get started. Second, we wanted to deliver a lot of nutritional and bloat-free value for your money. Third, we chose foods that need no added salt or bloating condiments to taste good.

2. Take a five-minute after-meal walk. Moving your body helps release air that has been trapped in your GI tract, relieving pressure and bloating. All it takes is a leisurely stroll down your street, around the office or the shops; a quick walk with your dog, a neighbour or your family after dinner  -  anything that gets you moving for just five minutes. You can walk for longer if you like, but at least five minutes are needed to help get things moving inside your tummy.
3. Drink one whole serving of our signature 'Sassy Water' every day. The authors call their water recipe Sassy (see below) because it's much perkier than plain old water. The ingredients in it aren't just for flavour: the ginger also helps calm and soothe your GI tract. In addition to Sassy Water, you may drink 100 per cent pure herbal teas such as camomile or peppermint.

SASSY WATER

• 2 litres/31/2 pt water 
• 1 tsp freshly grated ginger 
• 1 medium cucumber, peeled and thinly sliced 
• 1 medium lemon, thinly sliced 
• 12 mint leaves

Combine all ingredients in a large jug, chill in the refrigerator and let the flavours blend overnight.
4. Eat slowly. When you eat quickly, you take in large gulps of air without realising it. All that excess air gets trapped in your digestive system and causes bloating.
5. Work your mind. The first days of a diet are never easy, and these four days are no exception. The authors are asking you to change how you eat and to give up some of the foods you're used to eating or drinking  -  and perhaps imagine you can't live without. Of course, it's going to be worth it in the end  -  it does work and you will see your belly shrink. But until you see that paunch disappear, you'll need a mental tune-up.
Extracted from THE FLAT BELLY DIET by Liz Vaccariello and Cynthia Sass, published by Macmillan on January 9 at £12.99. ° Liz Vaccariello 2009. To order a copy (p&p free), call 0845 155 0720.

          

      

Read more: http://www.dailymail.co.uk/femail/article-1102381/Banish-belly-How-flat-tummy-days.html#ixzz388PF19Nt

Source: http://www.dailymail.co.uk/femail/article-1102381/Banish-belly-How-flat-tummy-days.html

10 More Ways to Stop Bloat

1. Switch your birth control.

Oral contraceptives contain estrogen, which causes your adrenal glands to produce fluid-retaining hormones, explains Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine. The experience is highly individual: Some women don't notice an increase in bloating, while others feel themselves puffing up within days of starting a new pill. If you fall in the second camp, talk to your ob-gyn about trying another brand. Both Yasmin and Yaz contain the hormone drospirenone, which may ease bloat, since it's also a diuretic. Of the 70 percent of women in a recent study in the journal Contraception who reported abdominal bloating while taking birth control pills, about half said their symptoms were gone after six months of switching to Yasmin. One caveat: Because drospirenone can increase levels of potassium in the body, women who frequently take other medications that increase potassium (such as NSAIDs and ACE inhibitors) aren't good candidates for this type of oral contraceptive.

2. Go easy on diet drinks.

Many sugar-free beverages, candies, and gum contain the sweetener sorbitol. Though it's a great calorie cutter, sorbitol isn't digestible, so it sends stomach enzymes into overdrive, Gidus says. When patients with abdominal bloating were put on sorbitol-free and sugar-free diets, nearly half saw their symptoms disappear, one study found. Although the FDA requires companies to put a warning label on products that "may result in a daily consumption of 50 grams of sorbitol," experts note that as little as 10 grams can trigger stomach trouble. Sorbitol can add up quickly: One piece of sugar-free gum has about 1.25 grams, for instance.

3. Trim the fat.

You ate fried onion rings on Friday night, but now it's Saturday afternoon and you swear they're still hanging out in your belly. It's possible: High-fat foods delay the emptying of the stomach, which may lead to bloating and an overall feeling of fullness. A study in Australia found a direct correlation between bloating and the amount of fat in women's diets. "I've seen many women who assumed they were lactose intolerant because they felt bloated after eating a bowl of ice cream; it turned out it wasn't the milk but the fat that was the culprit," Kirkpatrick says. Don't eliminate fat: "Foods rich in heart-healthy fats, such as avocados, olive oil, and nuts, are actually low-gas producing," Dr. Gerbstadt says. "The key is to focus on these good fats and pair them with lean protein, such as chicken or fish, which aids in their digestion."'

4. Eat broccoli every day.

It sounds counterintuitive, but regularly eating foods that are likely to cause gas, like beans, broccoli, brussels sprouts, cabbage, and onions, helps your body adjust and learn to break them down efficiently. "I've seen women run into problems when they eat these foods infrequently, say once a week," Kirkpatrick says. "Their digestive tract isn't used to them, so they produce a ton of extra gas and bloating."

5. Slow down.

"A lot of my clients are busy working moms who are eating food either in their car or walking to the office," says Jeannie Gazzaniga-Moloo, PhD, RD, spokesperson for the American Dietetic Association. "The problem with eating on the go is that you take big bites of food and don't chew properly, so you end up swallowing a tremendous amount of air." Her advice: Take 15 to 20 minutes to eat each meal -- yes, even if you're munching on the run. "Take a deep breath after each bite and chew with your mouth closed. This forces you to breathe through your nose, which relaxes and slows you down." While you're at it, if you're sipping on the go, opt for a cup, not a straw: The latter promotes ingestion of gas.

6. Choose supplements carefully.

If you take a calcium supplement, know which compound is in it. One that contains calcium carbonate, like Tums or Os-Cal, is more likely to cause gas and bloating because it's harder for your stomach to break down than one with calcium citrate, such as Citracal, according to the National Institutes of Health. Either way, taking a supplement with an acidic drink, such as orange or grapefruit juice, will help you absorb calcium. Many women also experience bloating if they use an omega-3 supplement, Gazzaniga-Moloo says. "Put it in the refrig?erator and have it cold; this seems to help reduce the burping and bloating that often come with taking such a supplement," she says.

7. Cut back on the sweet stuff.

Fructose, the simple sugar found in syrup, honey, and soft drinks, may be the source of some of your tummy troubles: Three out of four people with unexplained GI symptoms, such as bloating, had fructose intolerance, according to a University of Iowa study. Like lactose intolerance, this condition can be diagnosed with a simple breath test. The good news: Being fructose intolerant doesn't mean you have to swear off this healthy, sweet diet staple. "Most people are fine with actual fruit, especially if they spread their servings throughout the day, but you may need to steer clear of processed foods or soft drinks made with high-fructose corn syrup, like sweetened drinks or soft drinks," Dr. Saito says. Juice may also trigger a reaction, since it's more concentrated.

8. Get checked for allergies.

If your bloating is accompanied by nasal congestion, allergies may be the surprising reason. "When your nose is stuffed up, you end up primarily breathing through your mouth, which means you swallow a lot of air, which could cause bloating," Dr. Saito says.

9. Be takeout savvy.

"Steamed veggie plates seem like a smart option if you're ordering Chinese food, but if you're prone to bloating, you should realize that many of the vegetables, like bok choy, can produce tons of gas," says Jackie Keller, a celebrity nutritionist in Los Angeles.

10. Skip the salt.

You've heard it before, and we'll say it again: Salt causes your body to retain fluid. That's good news if you're training for a marathon. Bad news if you're trying to squeeze into a new dress for your friend's wedding. The biggest culprit? "Sauces and salad dressings," Keller says, "especially at restaurants." To play it safe, order dressings and sauces on the side, or season lightly with olive oil and vinegar.

Source: http://www.fitnessmagazine.com/weight-loss/expert-advice/quick-answers/beat-belly-bloat/?page=2

Just For a Laugh

"You have to stay in shape. My grandmother started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is."

– Ellen DeGeneres

 

"I never worry about diets. The only carrots that interest me are the number you get in a diamond."

– Mae West

 

"The only time to eat diet food is while you’re waiting for the steak to cook."

– Julia Child

 

"If I knew I was going to live this long, I’d have taken better care of myself."

– Mickey Mantle

 

"I have to exercise in the morning before my brain figures out what I’m doing."

– Marsha Doble

 

"If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all."

– Joey Adams

 

"I don’t exercise. If God had wanted me to bend over, he would have put diamonds on the floor."

– Joan Rivers