Putting on a pair of skinny jeans, a bathing suit, a fitted dress, or a suit when you’re bloated is the WORST feeling. And it’s even worse when you’ve been consciously eating better and exercising, but you are STILL bloated. The truth is that bloating is often caused by numerous factors that you may not think about it. If you really want to deflate a puffy belly, here’s what you need to do.
1. Drink more water.
It may seem counter-intuitive at first, but water retention (bloating) can be reduced with, yes, more water. Make sure you’re drinking at least 64 ounces (eight 8-ounce glasses) to a gallon of water each day. And if plain water is too boring for you, don’t fret. Add fresh lime or lemon juice or cucumber for a refreshing twist. Or add your favorite flavor of Crystal Light for just 5 calories. Need some fizz? Club soda or Pelligrino with a lime is my favorite.
2. Eat small, clean meals.
Eating a huge meal won’t necessarily be the main cause of bloating, but it will certainly make you feel stuffed and uncomfortable. For this reason, instead of eating two or three gigantic meals each day, switch to eating around five or so small meals. And make sure that your meals are clean, avoiding dairy, sweets, fried foods, fatty foods, and foods with preservatives.
3. Detox your body.
One of the key ways to reduce belly bloat is to start with a cleanse. Cleansing removes toxins while resetting and rebalancing the body to reduce bloating. I use the It Works! Cleanse with great results. I lose 3 to 9 pounds with every time. It’s a gentle two-day herbal cleanse formulated with two proprietary blends to work with your body to help remove toxins while delivering essential nutrients and vitamins. The best thing is that It Works! Cleanse provides a powerful yet comfortable cleanse without the harsh effects other products can have. I like to call it “white pants approved”!
4. Add probiotics and fiber to your diet.
Maintaining an ideal balance of good and bad bacteria is what keeps your digestive system regular…and will keep the belly bloat away. Probiotics restore and rebalance the microflora in both ends of your digestive system—the small AND the large intestines.
I use the It Works! Probiotic, which has both a PRObiotic and PREbiotic. It gives you targeted support for your digestive and immune health by restoring good bacteria levels in your whole digestive system with 10 billion live cultures from five probiotic strains. It provides the support of prebiotic fiber, fueling the probiotics through your entire system to rebalance microflora, lower pH levels, regulate your digestive system, and support your body’s immunity. All which will help reduce bloat and make your digestive system regular.
5. Drink your greens.
It’s very hard to get all of the fruits, vegetables and fiber we need in our diet…and I surely wasn’t! I am so glad that I found a Greens product with 52 herbs and nutrient rich super foods and 34 fruits and veggies. And they have changed my life – both with belly bloat and with energy.
My favorite is the It Works! Berry Greens. I like Greens on the Go for when I’m out and about running errands or at the gym, but love the loose container for home so that I can add it to my water, shakes, or have multiple doses during the day for energy or to boost my immune system.
These Greens have a powerful blend of naturally occurring vitamins, minerals, phytonutrients, and enzymes in their bioactive, bioavailable form for maximum absorption by your body. Greens help to increase energy, improve immune system health, and support a clean-running digestive system, all while alkalizing, detoxifying, and balancing your body for better overall health.
6. Drink peppermint tea.
Like sipping tea? Make it peppermint. This infusion has been known to improve peristalsis–the constriction and relaxation of the muscles in your intestines. These movements are what pushes the contents of your intestines through in a timely manner. In other words, peppermint tea can both improve your breath and help alleviate constipation.
7. Say bye-bye to excess salt.
If you’re used to dousing your food with table salt every time you sit down for a meal, it’s time to stop. Excess sodium in your system retains fluids and causes puffiness. Opt for spice-based flavor instead.
8. Stop eating air.
But you don’t eat air? Think again. Lots of situations cause you to down gas-producing air without realizing it. Chewing gum and yawning excessively don’t help for starters, and scarfing down food on the run is another culprit. For these reasons, avoid all air-eating habits, and chew your food well, keeping your mouth closed to prevent air from getting in. You’ll also want to sip from your glass instead of using a straw.
9. Get moving.
Get moving to remove the gas in your tummy. Yoga, stretching, cardio, running, and abdominal work will help remove excess air in your digestive system.
10. Keep a food and symptom log.
Keep a food log and identify what foods make you bloated. For example, broccoli is a gassy food that bloats me. Also, I have Celiac Disease, so foods and supplements containing gluten not only give me auto-immune symptoms, they bloat my belly.
If your bloating issues persist, it may be time to see a doctor. Some serious medical conditions such as Celiac Disease or irritable bowel syndrome could be at the root of your problem. Fortunately for most sufferers, however, you can reduce and even eliminate your bloating issues by just changing the habits listed above.
If you are ready to reduce bloating with the cleanse, probiotics, and greens, I can help you! You can do it and not only look better, but feel feel better! I believe in you! Email me and let’s talk!
Managing the fit life one rep at a time,
Bikinimamafitness.com – Wraps by Krista Kay