10  Ways to Ease Bloating and Get a "Flat" Stomach

 No matter what abdominal condition you have—bloat or belly fat—making your stomach smaller and maintaining it that way might be difficult due to the unique physiology of our bodies.  

 “Lactose and gluten intolerances can cause excess gas, bloating, and other digestive symptoms,” explains Eat Well Live Well founder Danielle Crumble Smith, R.D.N. Consult a doctor or dietician if you suspect food intolerance.  

 Rule out food intolerance

 Seriously! Crumble Smith believes gentle belly massage can stimulate gastrointestinal tract muscles, moving gas and feces and relieving bloating.  

 Rub your belly

 “When you're eating a large volume of food, your body has to work really hard to digest it,” explains Crumble Smith, making you feel bloated and full. Consider eating smaller, more frequent meals throughout the day.  

 Switch to a smaller plate

 Cutting back on sweets may benefit for several reasons. First, fructose and lactose can cause bloating and other digestive issues in certain people. Sugar can also cause gut bacteria imbalance and inflammation.  

 Tame your sweet tooth

 Although not a cardiac activity, yoga has belly-flattening advantages. In one small research of women with a waist circumference of 34.6 inches or greater, two 90-minute hatha yoga sessions .

 Try yoga

 Research demonstrates that your body retains water to dilute salt before excreting it when you eat too much. You may feel bloated from the extra "water weight."   

 Cut back on sodium

 Probiotics need prebiotics to thrive. Prebiotic fibers are not digested in the GI tract. They support beneficial gut flora to reduce bloating and improve gut health  

 Don't forget about prebioitic

 "Probiotics are 'good' bacteria that help your digestive system break down food, preventing gastrointestinal issues that can prevent a flat stomach," says nutritionist Jonny Bowden, Ph.D., author of The Most Effective Natural Cures on Earth.  

 Consider probiotic

 “Alcohol is a hard one because a lot of people use it in social environments,” says Crumble Smith, but be careful with how much and what you drink.  

 Limit alcohol

 Not everyone needs a standing desk, but study suggests that standing for one hour at work can lower waist circumference. Stretching may feel wonderful anyway!  

 Ditch your chair

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