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America Asks About Heartburn & GERD

Heartburn? Lose Weight for Relief

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How to Choose a Weight Loss Plan for Heartburn continued...

The important thing is to set daily calorie goals that are right for your age, activity level, gender, and weight loss goals. Your calorie goal should be no lower than 1,200 calories a day, and no higher than 2,400 calories a day. Aim for reasonable weight loss of 1 to 2 pounds a week.

Remember, daily physical activity can help you lose weight and reduce stress levels. Aim for 30 minutes of physical activity a day. Gardening, house cleaning, and walking count.

Heartburn Diet Tips

No matter which diet plan you choose, these tips can help ease heartburn while you lose weight.

  • While you’re losing weight, avoid foods and drinks that trigger your heartburn, such as coffee, tomatoes, and spicy foods. You may be able to eat some of those foods after you’ve lost weight, but it’s best to avoid them at first. You can reintroduce them into your diet gradually, one by one, after you’ve reached your weight goal. 
  • Steer clear of fried foods, chocolate, and alcohol. They commonly trigger heartburn. By avoiding these foods, you can cut calories without compromising good nutrition.
  • Divide your calories into smaller meals throughout the day. Smaller, frequent meals will reduce overeating and minimize abdominal pressure. If three square meals are what fit best into your life, keep portions small and try not to overfill your stomach. 
  • Skip late night snacks. Try to eat your last meal several hours before bedtime. And remember to eat slowly and leisurely when you dine.    

The bottom line? If you are overweight, you can likely ease your heartburn symptoms by losing some of those extra pounds. Plus you’ll boost your overall health – and put the zip back in your step.

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Reviewed on June 22, 2011
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