Posts Tagged ‘Healthy diet’

What kind of diet should be followed if the person is gaining fat on stomach?

People face problem of being overweight at an early age especially gaining weight or fat on stomach. This is a matter of concern as this is the time when health can start deteriorating if one is not careful.

Having a large tummy means that you are eating more calories than you need to. This does not mean you start dieting. Burning the fat from the stomach and achieving a toned belly are totally different goals that require different approaches.

- A healthy diet, slightly lower in calories than the body requires will help burn fat from all over the body including the flat stomach area.
- Food intake should only reduce calories a little at a time over the course of many months.
- Reducing calories too much results in a lowered metabolism and even possibly a gain in weight.
- A five meal pattern is ideal i.e. three meals and two small snacks in between. Remember not to snack between these five meals even if it is a cup of tea with a teaspoon of sugar.
- Follow the half plate rule which means that half of your plate should be filled with carbohydrates and proteins and the rest should be vegetables cooked in minimal amount of oil.
- Avoid second helpings.
- Serve food yourself and keep away serving bowls in kitchen.
- Do not cut down on pizzas, pastas or paranthas entirely. Just reduce the proportion by 20%.
- Cut down on junk fatty foods like chips, namkeens etc.
- Cut down on the proportion of sweets and deserts.
- Alcohol especially beer adds a lot of calories. Reduce your drink intake.
- Walking, jogging, running, swimming, cycling, step aerobics, rowing, rock climbing, are all fun and effective exercises.
- Abs exercises that specifically target the abs are crucial when it comes to reduce stomach fat.
- Exercise the side of the stomach as well as the front abs
- Crunches are one of the best for flattening stomach.
- become more active inside and outside the house.

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How to treat indigestion ?

Indigestion is not a distinct condition, but it may be a sign of an underlying intestinal disorder such as peptic ulcer or gallbladder disease.
Indigestion, also known as upset stomach or dyspepsia, is a painful or burning feeling in the upper abdomen.
Indigestion can be caused by stress, consumption of certain foods or a combination of the two. While there are over-the-counter medications that treat this condition, numerous natural remedies are also effective at lessening the effects of indigestion. They can even prevent the condition from occurring at all.

Symptoms :
- Burning in the stomach or upper abdomen.
- Heartburn
- Abdominal pain, bloating (full feeling), belching and gas, nausea, vomiting, acidic taste, “growling” stomach, and sometimes diarrhea.

Causes :
- A disease or an ulcer in the digestive tract might cause indigestion.
- For most people, it is the result of eating too much, eating too fast, eating high-fat foods, or eating during stressful situations. Indigestion is not caused by excess stomach acid.
- Being tired or stressed, smoking, or drinking too much alcohol or caffeinated beverages can cause indigestion or make it worse.
Sometimes people have persistent indigestion that is not related to any of these factors. This type of indigestion is called functional, or non-ulcer, and is caused by a problem associated with how food moves through the digestive tract.

Treatment :
- Combine 1 tbsp. of ginger and lemon juice with 2 tbsp. of honey in 8 cups of warm water. Mix these ingredients for several minutes until they are adequately joined. Consume this mixture when you begin to feel the effects of indigestion.
- Green tea and herbal tea are very effective in improving digestion.
- Eat 10 to 20 grapes whenever you experience any type of digestion issue. Grapes are very good at relieving indigestion, as well as an upset stomach.
- Add 1 tbsp. of cinnamon to 8 oz.. of cold water, then mix thoroughly. Drink this mixture 1 hour after you have eaten to prevent or relieve indigestion, as well as flatulence.
- Drink 4 oz. of pineapple juice after each meal to prevent any type of digestion problem, including belching, flatulence or bloating. If you experiencing these problems, consume the drink each day, after every meal, until your indigestion has subsided.
- Avoid eating junk food during indigestion. Foods like fizzy
drinks, caffeinated drinks, garlic, alcohol, acid fruits, chocolate, and
tomatoes/tomato products can give you heartburn and indigestion.
- Start taking diet rich in green leafy vegetables.
- Eat small meals so the stomach does not have to work as hard or as long.
- Eat slowly.
- Caffeine causes the stomach to produce more acid, so reduce or avoid foods and beverages that contain caffeine.
- If stress is a trigger for your indigestion, reevaluating your lifestyle may help to reduce stress. Learn new methods for managing stress, such as relaxation and biofeedback techniques.
- Smokers should consider quitting smoking, or at least not smoking right before eating, as smoking can irritate the stomach lining.
- Avoid wearing tight-fitting garments because they tend to compress the stomach, which can cause its contents to enter the esophagus.
- Do not exercise with a full stomach. Rather, exercise before a meal or at least one hour after eating a meal.
- Do not lie down right after eating.