If you suffer from frequent heartburn then working out is probably quite a challenge for you. Heartburn occurs when the digestive acids in the stomach reach the upper part of the digestive tract. This causes a painful and burning sensation around the chest area. This is why many people assume that heartburn is a condition of the heart, when in truth, it is a digestive disorder. If you wish to lose weight without experiencing heartburn, here are some weight loss options that you can try to shed off the extra pounds.
1. Know Your Fats
Minimizing the amount of saturated fats and trans fats in your diet is a good way to start your weight loss plan. Despite their bad reputation, saturated fats actually have their own benefits. For instance, they help in hormone production and serve as energy sources. However, excessive consumption of saturated fats can lead to serious health disorders such as high cholesterol and increased chance of heart disease. Saturated fat is mostly found in eggs, dairy products and meat fat. Trans fat is another type of fat that you should avoid. Trans fat is primarily put in processed foods in order to lengthen their shelf life. Most packaged snacks that you will see in supermarkets, groceries and fast food restaurants contain trans fats. Regular consumption of foods that are high in saturated fats not only causes weight gain but can also increase production of stomach acids that cause heartburn.
However, not all types of fat are bad. Some unsaturated fats like omega-3 fatty acids can give you health benefits without the extra pounds. Fish, walnuts and flax seeds are all good sources of omega-3.
2. Eat Natural and Healthy Foods
As you learn to let go of your unhealthy eating habits, it’s time to learn to adapt new and healthy ones. Fresh fruits and vegetables that are low in acid should be included in your daily diet. You might also want to incorporate healthy grains. Brown rice and whole wheat bread not only satisfy your hunger but can also lower levels of acid in the stomach.
3. Watch Your Calories
Eating a low-calorie diet not only helps you shed pounds but also helps you relieve heartburn. This is because studies have shown that foods low in calories digest faster and spend less time in the stomach. This can decrease the amount of acids in the stomach. Each individual requires a different amount of calories, so it’s best to find out your daily caloric requirement first. Make sure that most of your calories are coming from healthy sources.
4. Do Low-Impact Workouts
If you’re having trouble losing weight because you always experience heartburn during workouts, you might want to evaluate the type of exercises you do. Most strenuous exercises tend to worsen heartburn, so it’s best to avoid these. There are some less intense physical activities that you can try. Walking, cycling and gentle stretching exercises like yoga can help you lose weight without causing heartburn. It might also help to take antacids before your workout to prevent heartburn symptoms.