Bloating is a common condition people deal with every single day. A few years ago, I suffered with bloating, it affected the way my clothes fit and my self confidence. I began by tuning in to the foods I was eating and taking note of when the bloating would come on – I realized that weekends played a big part as those were the days that I ate whatever I wanted and as a result the bloating crept back in every Monday.
‘ Change occurs when the pain of remaining the same is greater than the pain of changing.’
I started watching the foods and drinks I was consuming on the weekend and made a conscious effort to eat like I did during the week. Here are some steps I took to reduce the bloating:
Amp up the water intake to 4 liters a day. So if you are still bloated pick it up a bit. Men should be drinking 13 cups a water and women 9 cups of water. Increase it to 4 liters more to reduce the bloating.
increase your fiber by eating vegetables, especially those dark leafy greens loaded with magnesium is going to help flush out that bloat and get the body you want.
get rid of those starchy carbs like French fries/potatoes/bread and stick to a more vegetable based diet
NO skipping meals – a lot of people wake up in the morning feel a little bloated so they don’t eat breakfast – that’s one of the biggest mistakes that you can make. So eat a small breakfast, something substantial of good quality that has nutrients and then have a snack and lunch. If you need a reminder to eat set an alarm on your phone – but make to eat!
exercise – when you break out on a sweat it gets rid of the excess sodium in your body. Try sprints, intervals and strength training to recoup your metabolism.
sleep – is so huge. 8-10 hours a night. It restores your body, recharges you. It lowers your cortisol levels which is actually the hormone that causes the bloating in the first place. So make sure to get a solid 8-10 hours a night.
Get rid of inflammatory foods. Dairy. Sugar. Wheat. By not eating these foods allows that water to come out of your body effortlessly.
Try this Super Food Chia Seed Anti-Bloating Smoothie:
3 tbsp. of chopped up parsley ( is absolutely amazing at reducing the bloating in your body)
1/2 cup berries (loaded with fiber)
2 cups almond milk
2 tbsp. chia seeds (helps keep you full and helps with digestion)
Blend almond milk and parsley together. Then blend in the berries and chia seeds. Enjoy!