Why Your Belly Bulges

CEBU, Philippines - Sometimes, even though you’ve hit the gym hard and have been doing all the right things, it may seem like your stomach is just not cooperating with whatever effort you’re putting in. Interestingly, there may be some hidden and less obvious reasons why you can’t get a flat stomach. Here are 10 possible reasons why you may not have the stomach of your dreams.

1. You’re doing the same old crunches.

Starting in high school gym class, you’re told (or shown) just how important crunches are, and still to this day you continue to do them in the hopes of one day finally getting that six-pack. But the truth is, crunches don’t work, and what’s more, they put a strain on your back. “The worst exercise for a flat tummy is a sit-up, especially when done incorrectly,” says personal trainer Samantha Clayton. “If you strain your neck, most of the work ends up being in the hip flexors rather than the abs.”

Because crunches involve you lying on your back and repeatedly bending over and extending your spinal discs, it places an “excessive strain on the part of your low back that has the most nerves and is most prone to wear and tear.” Your spinal discs are only able to support a limited number of bending or crunching motions over the course of your lifetime, or risk lower back pain, or worse, a disc herniation or bulge.

Experts instead suggest Pilates-based exercises, which help to work the “deepest layers of the abdominals,” in addition to bicycle crunches, plank poses, as well as movements that work the entire body, such as those dreaded burpees that are actually good for us. Doing crunches on a stability ball instead of the floor is more advisable; it will challenge your balance and force your core muscles to work harder to reach your flat stomach goal.

2. You’re eating the wrong foods (and too much of them).

Abs are not made in the gym, they’re made in the kitchen. In other words, if you want flat abs, a healthy diet is the easiest and fastest way to get there. “You could do 1,000 abdominal exercises a day, but if you’re consuming too many calories, your rock-solid six-pack is going to be hiding under fat,” says Clayton. If you really want to see those rocking abs, Clayton suggests watching your alcohol and sugar intake, and eat fewer refined carbs (bread, pasta, potato chips), as these foods will pack on fat in your midsection. Instead, aim to fill up on lean protein (legumes, fish, chicken, low-fat dairy) and good colorful veggies like broccoli and spinach.

3. You’re not concentrating on your core.

The key to revealing washboard abs lies in training your entire core – not just your abs. The core is the “centerpiece for any muscular physique” and consists of four different parts in and around your abdominal area that can be trained to give you a strong, toned midsection. Core exercises are an essential part of a well-rounded fitness program and they’re quite often neglected. When trained, your core – those muscles in and around your trunk and pelvis – help your pelvic muscles, lower back, and abdomen to work in harmony, leading to better balance and stability, which translates to a stronger midsection.

Here are the four different parts of your core that you need to engage: rectus abdominus, which is the area that covers the sternum all the way to the pelvis bone; obliques (internal obliques, transverse obliques, and external obliques), which are located on the sides of the waist; intercostals, located between the sides of the rib cage, which you’ll notice if you flex your torso and twist it from side to side; and finally the serratus, which are located between the front abs and lats. The key is to do exercises that engage and stimulate all of those muscles individually or together as part of a well-rounded exercise routine.

4. You’ve swapped your sugar products for sugar substitutes.

In an attempt to cut out sugars, you’ve opted for foods with sugar substitutes, or sugar alcohols, which are found in low-carb breads, sweets, and energy bars. You may even be using several sugar substitute packets in your morning coffee. Your gastrointestinal tract can’t absorb these sugar alcohols, which go by the names xylitol or maltitol, and though they are low in calories, they cause bloating and possibly diarrhea.

5. You eat foods that make you bloat.

In addition to sugar substitutes, you may be eating foods that cause fluid retention, constipation, and gas from air you may have swallowed – all of which are byproducts of digestion. To avoid these feelings of bloat, it’s important to opt instead for foods that are less likely to cause stomach problems. For example, instead of eating breads that are labeled as “low-carb” or even “low-calorie,” reach for whole-wheat bread instead, which contains fewer ingredients and is much healthier for you.

When you can, opt for whole, lean proteins such as grilled chicken breast instead of deli meats or tuna salads. These tend to be loaded with sodium and can make your body retain water, thus causing bloating, says gastroenterologist Felice Schnoll-Sussman, M.D., also warning to not eat too much protein (about 4 to 6 ounces) in one sitting, because this can cause bloating too.

6. You’re skimping on sleep.

Lack of sleep may also be to blame. “Numerous studies have linked not getting enough sleep to weight gain,” says personal trainer Jessica Smith Gomez. “Lack of sleep can affect your blood sugar, your hunger hormones, and even the rate at which you burn calories throughout the day.” Studies show getting less sleep is associated with an increase in hunger as well.

7. You haven’t embraced HIIT.

You’re probably incorporating cardio into your workout routine, but it may not be enough to blast fat, especially if you’ve hit a plateau. By simply incorporating HIIT exercises, you’ll be able to blast away calories and form (or re-form) your physique. High-intensity interval training involves intense periods of work, in this case cardio, with short recovery segments. You transition from low-moderate intensity intervals to very high intensity intervals. In simple terms, it works you out at maximum intensity while still maintaining proper form.

HIIT is known to be a go-to for those looking to blast fat fast, because the beauty of HIIT is that it keeps your body burning fat even after you’ve stopped working out. During a high-intensity interval workout, your body is unable to move enough oxygen to your muscles during periods of hard work. This means that your muscles accumulate a “debt” of oxygen, which results in your metabolism being revved up for hours after you leave the gym, or what trainers refer to as “excess post-exercise oxygen consumption.” In other words, HIIT is a great belly-fat blaster.

8. You eat too much before you work out.

There is a fine line between eating for energy and eating to the point of being full. The ideal snack before a workout should include a little bit of a healthy fat, complex carbohydrate, or protein. And be sure to not have it too long before you hit the gym, but motivate yourself to eat healthy throughout the day for optimal energy.

9. You’re really stressed out.

When stress hits you hard, it can take a toll on your stomach. When you’re stressed, sometimes your body reacts by driving blood away from the usual digestive process, says Anne Nedrow M.D. As a result, you could end up with bloating, constipation, diarrhea, or a plain old stomachache.

While stress could be to blame for bloating, the nervous habits that many of us pick up when we’re anxious could also be the culprits – chewing gum, downing carbonated drinks, or even gulping air. All of these habits push extra air into the stomach, which the body can’t digest. This abdominal side effect is yet another reason to practice yoga, go for a run, or do whatever it takes to de-stress.

10. You have IBS.

If you have feelings of constant bloat or constipation, you may have undiagnosed digestive problems, which constipation, gas, and food intolerance are associated with. This could be a sign of IBS, or Irritable Bowl Syndrome. IBS affects many people, mostly women. It is a combination of having stomach discomfort and irregular bowel habits, including constipation and diarrhea in relation to the foods you eat as well as your environment. Though it’s not life-threatening, it may cause a lot of excess gas and bloating, as well as a belly that sticks out.

While there’s no single treatment that works for everyone, it’s best to consult with your doctor to find the right treatment plan that will help to manage your symptoms. You may need to make some lifestyle changes (figure out what causes your IBS symptoms, such as certain foods) and take medication to help with symptoms. (www.cheatsheet.com)