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1. Slow down
Though you might be excited to chow down on favorite holiday dishes, eating fast can put you on thefast path to a bloated belly. “A lot of people don’t chew their diet as well as they are supposed to, andthat means it won’t digest as it should,” says Dr. Fearing. You’ll also swig more air when you eat fast,which pays to bloating.
2. Watch portion sizes
It stands to aim that the more you eat, the fuller your belly will be. “Studies show that platefulsizes have a lot to do with bloating,” says Fearing. “If you can work on regulatory serving sizeand  eating lesser portions  you won’t senselessly eat when you don’t need it.” Fearing alsoadvises sitting down at parties to eat and serving yourself on a smaller plate.
3. Have a plan
“Bring your own fit foods and appetizers when possible,” says Fearing. “You’ll be less likely toreach for unhealthy foods.” Another plan? Decide ahead of time how much bread, desserts andalcohol you’ll enjoy. Giving yourself bounds puts you in switch and gives you a goal to work to.Keep those limits in mind as you reflect seconds at the dessert table. You’re more apt to leavethe party without the bloat—or regrets.
4. Avoid food triggers
While we all have unlike activates, cruciferous veggies like broccoli and Brussels sprouts arewell known for carrying on gassiness. “Most people tend to know what their triggers are,” saysFearing, “but for most people, treated foods and refined sugars are going to be triggerswhether they realize it or not.” She adds that if you eat more of these  activate foods  than usualor aren’t used to eating them you can be headed toward a bloat attack.
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