How to Get a Flat Belly -- Fast!

You have an important date tonight, and want to show off that new little black number, so you need a flat belly. All week long you've been munching on chips and drinking sodas, and now you have a poochy gut. Belly bloating looks bad and can cause physical discomfort and back pain.

There is good news! There are ways you can eliminate that fat belly, quickly. I'm not talking weight loss, this is a "temporary" fix that can be helpful to most of us from time to time. If your bloated stomach is not a medical condition, such as liver or heart disease, the culprit is intestinal gas - not water weight. Excess fluid accumulation does not happen in the stomach area, instead that would be seen in your feet or ankles.

Often, food intolerances, even constipation, are the causes of that poochy belly. Here's some tips to get that flat belly, "temporarily."

Avoid constipation by eating fiber, fluids and maintain physical activity. Constipation can cause the intestinal area to enlarge and give that bloated look.

Avoid constipation by eating a high fiber diet consisting of whole grains, fruits, vegetables nuts, and seeds (25 daily grams for women; 38 grams for men). Drink plenty of water 6 or more glasses per day), and strive to get 30 minutes of physical activity 4-5 times a week.

Food alergies can cause gas and bloating. Some people are allergic to wheat or suffer from lactose intolerance. If dairy foods are the culprits, choosing to eat aged cheeses and yogurts can help.

Not chewing your food and eating on the run can cause you to swallow excess air, and that leads to bloating. Slow down and take time to adequately chew your food to decrease bloating symptoms. Taking the time to chew and taste your food, snacks will be desired less often.

Don't over indulge on carbonated drinks because carbination gets trapped in your belly. Instead, choose water flavored with lemon or lime. Drinking peppermint tea can also help to reduce bloating.

Chewing gum can also cause you to swallow air, and cause bloating. Chewing gum is a habit for many people, but choosing a piece of hard candy can cut down on bloating due to swallowing air.

Sugar is something we all love, but consuming sugar-laden foods, such as candy, cake and alcohol can cause bloating. Even sugar-free foods cause bloating, so limit artifically sweetened foods and drinks to 2-3 servings per day.

Sodium found in processed foods can contribute to bloating. Read processed, canned and frozen food labels and look for no more than 500 mg of sodium per serving. Never go over 2,300 mg of sodium per day!

Beans are known for giving people that gassy feeling. Broccoli, Brussel sprouts and cauliflower can also create gas and bloating.

Anti-Bloating foods, such as peppermint tea, ginger, pineapple, and yogurts that contain probiotics can help reduce bloating.

Eating often can allow you to eat smaller meals 5-6 times throughout the day. Eating small meals frequently can help to control blood sugar and manage hunger attacks. But, be sure the quantity of food and calorie amounts are not excessive to your needs.

Finally: If you want a flat belly for keeps, there's no substitute for losing some pounds. Losing total body fat reduces belly fat, too. Doing ab exercises won't get rid of your excess belly. What ab exercises will do for you is strengthen the abdominal muscles. It is these muscles that support your body and gets you a flat belly.