There is no doubt that you and I both have experienced the dreaded BLOATED BELLY before. It just feels uncomfortable, you feel fat, and you can’t zip your pants, but you know that it isn’t possible to gain five pounds overnight. Lucky for us, there ARE ways to reduce that bloated tummy and I have compiled a list of 10 tips to beat belly bloat for you. Take these tips and run with them on your way back to a flat tummy!
Drink more water.
When you drink more water, it obviously causes your body to excrete more water and flush out toxins that may be causing your tummy bloat! Aim for AT LEAST half of your body weight in ounces per day. I aim for 1 gallon per day because that is what I know makes me feel my best, but we are all unique.
Limit your sodium intake.
In America, we consume the MOTHERLOAD of sodium every day. Sodium is PACKED into packaged foods and restaurant foods, so cooking at home and not adding salt is your safest bet. As a sodium addict (it is my version of sugar), I can tell you that the food will taste bland without salt, so find the perfect combination of non-salt seasonings that you enjoy. I love any of the non-salt blends by the brand Mrs. Dash – I have the table blend, lemon-pepper, and a tomato basil blend that are all delicious! Sodium intake isn’t all about the outward appearance; high sodium intake can cause problems such as hypertension, which is very dangerous.
Excercise daily to promote belly fat loss, to keep food moving through your digestive tract, and to make you sweat. If you need assistance finding the perfect program for you, please contact me and we can chat about your goals.
Request that your doctor check you for gluten and/or dairy intolerance.
You’d be surprised that many more people have one of these sensitivities or intolerances than we realize.
Consume more fiber.
If you are eating a clean diet that is full of fruits and veggies, then you are probably meeting your daily fiber requirement. If you find that you need extra fiber, consider a fiber supplement. There are many on the market, so ask your doctor for their professional opinion.
Don’t go crazy with carbs.
You will never hear me suggesting to anyone to cut carbohydrates completely, but I do suggest not going overboard with them. Carbs cause your body to retain water. Your muscles store excess carbohydrates as glycogen, and for every gram of glycogen stored, 3 grams of water gets stored with it – how crazy is that?! So if you binged on pizza last night, this is the reason the scale was up this morning.
Eat more slowly.
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet. Next time you sit down for a meal, aim to be eating for at least 30 minutes, chewing each bite 20-30 times. Since it takes our body time to realize we are full, this may also help you eat less.
Cut out foods labeled sugar-free.
Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and drinks per day. The sugar-alcohol that is found in “sugar-free” foods can cause bloating in most people.
Find a good probiotic.
Probiotics are a very important part of your diet. Probiotics regulate the amount of healthy bacteria in your system and normalize bowel movements. Through nutritional supplements or probiotic-enriched food sources like yogurt, miso, soy drinks, and juices, probiotics can be integrated into your diet. Look for “live and active cultures” listed on their packaging labels. I choose to get my pre- and pro-biotics through my daily dose of dense nutrition, Shakeology. Contact me if you’d like a sample.
See your doctor.
If you have tried what you feel like is every trick in the book, then it is time to schedule an appointment with your doctor. Persistent belly bloat could be attributed to many disorders such as endometriosis, peptic ulcer, liver, kidney, gallbladder, celiac, thyroid, and pelvic inflammatory diseases as well as cancers such as stomach, colon, and ovarian. Belly bloat is also frequently linked to irritable bowel syndrome, inflammatory bowel disease, and other gastrointestinal conditions. If you notice that your abdomen is looking persistently and unusually inflated and/or you’re experiencing intense pain, be sure to schedule an appointment.
I hope that these tips were helpful! <3 If you have any tips of your own, please share them in the comments!