How to reduce stomach bloating while driving frequently

Frequent driving can improve belly size by adjusting diet and increasing daily activity. Abdominal fat accumulation is mainly related to prolonged sitting and excessive energy intake, and should be approached from two aspects: reducing calorie intake and improving metabolism.

1. Control refined carbohydrates

Reduce the intake of refined carbohydrates such as rice and bread, and replace them with whole grains such as brown rice and oats. Refined carbohydrates can rapidly increase blood sugar and promote fat accumulation in the abdomen. The daily main food intake should be controlled at two to three portions the size of a fist, accompanied by sufficient vegetables and high-quality protein.

2. Increase protein ratio

Ensure palm sized intake of lean meat, fish, or soy products at each meal. Protein can prolong satiety and avoid snacking between meals. Eggs, chicken breast, salmon and other foods are rich in leucine, which helps maintain muscle mass and increase basal metabolic rate.

3. Choose healthy fats

Replace animal fats with olive oil and nuts, and consume deep-sea fish in moderation. Healthy fats can regulate hormone levels related to lipid metabolism, but it is necessary to control the total daily intake at 25-30 grams. Avoid fried foods and processed foods containing trans fats.

4. Fragmented Exercise

Use red lights to do abdominal exercises, stop and walk for 10 minutes before going upstairs. Complete at least 30 minutes of moderate intensity activities per day, such as brisk walking and climbing stairs. The short-term multiple exercise mode is more suitable for the driver group and can effectively activate the abdominal muscle group.

5. Targeted Training

Conduct core training such as plank support and supine leg lifting three times a week. Select 4-5 actions each time, and complete 3 sets of each action. Pay attention to maintaining a normal breathing rhythm during training to avoid holding your breath and causing an increase in abdominal pressure.

The driver group needs to pay special attention to regular and quantitative diet to avoid overeating due to irregular work rhythm. Suggest preparing small packages of nuts, sugar free yogurt, and other healthy snacks in the car. During long-distance driving, get off the car every 2 hours and exercise for 5 minutes, doing simple body side stretching. Maintaining sufficient sleep helps regulate levels of leptin and ghrelin, and avoiding eating 3 hours before bedtime. If there is a continuous increase in waist circumference accompanied by elevated blood pressure, it is necessary to seek medical attention promptly to investigate metabolic syndrome.