Feeling bloated can definitely put a damper on your fitness goals. Some of the short term effects of feeling bloated include feeling lethargic and unmotivated in trying to keep fit. It is key to understand that there are ways to get around this feeling. Feeling bloated usually occurs because of a metabolic or digestive imbalance. The good news is that there are natural ways to help deal with these imbalances. Green tea is one awesome way to combat bloating. Will have more on the effects of green tea a little later on in this article.
Green tea isn’t the only way to combat bloating. This article will take a look at 11 other ways you can reduce bloating in a hurry. Let’s now take a look and find out what measures you can take to reduce bloating. Here are 12 ways to reduce bloating, enjoy!
12 Physical Activity
Working out is one of the best remedies to help combat bloating. Cardio in particular helps to flatten your stomach in a hurry. HIIT cardio is great form of cardio which puts your system in a state of confusion with its high intensity intervals. Fasted cardio is also a great way to start off your day. This type of cardio ensures that you will start your day off without a bloat problem, particularly because you are doing cardio on an empty stomach. This type of cardio will also help you to stay in a burning state throughout the day. Physical activity is a great way to battle bloating, keep those physical activity levels up!
11 Eating smaller portions
Eating more meals per day as opposed to eating three meals a day can actually help control your blood sugar levels and manage hunger at the same time.
Eating more meals throughout the day can also cause your body to be in a constant burning state as opposed to just eating 2-3 times a day. By eating 5-6 times a day your body will constantly be in burning mode, this will allow your metabolism to work 24/7. This method will also cause you to eat less in the long run, extreme hunger can quite often result in overeating. With 5-6 small meals a day you’ll feel full without having the need to over eat. By doing so, you will also avoid feeling bloated because of the smaller portions you are consuming throughout the day. Three larger meals are much harder to process, leaving your odds of being bloated much more likely. If you’re looking for fast absorbing meals, stick to more small meals per day.
10 Give carbs a purpose
Carbohydrates are one of the most problematic foods when it comes to bloating. As I tell my clients it is important to give your carbohydrate intake a purpose. Carbs are energy, so if you plan on eating carbs and sitting around all day chances are you will feel bloated. Carbs are meant to be taken when you are about to engage in physical activity. Its purpose is to fuel you with energy before and after your workouts. Make sure to always intake a carb when you will be engaging in some sort of physical activity. If you’re on an off day, you have plenty of dietary fats and proteins to fuel you throughout the day. Time those carbs correctly!
9 Avoiding Constipation
Constipation is a major factor when it comes to bloating. Many things can contribute to being constipated such as a lack of fiber intake, low physical activity levels and lack of hydration. Eating high amounts of fiber can quickly flush out your system quickly eliminating that uneasy bloated feeling. If you are on a low-fiber diet make sure to drink plenty of fluids in order to avoid constipation. Make sure to take the proper measures in order to avoid constipation.
8 Eating Slowly
A factor many of us overlook is the fact that we eat far too quickly. Slowing down helps to gauge fullness. You are more likely to be full the longer it takes you to eat. Why is this? Well the communication between our gut to our brain, and back to our gut is slow. So eating quickly will cause our system to eat far too much because of a lack of fullness. It is key to strive for 15-20 minutes per meal. Other benefits of slow eating include: enhanced appetite cues for the next meals, improved digestion, better performance with workouts, more time to enjoy meals and improved sleep quality if you are eating before bed.
Eating slowly will ultimately help break down your food easier, this will give your system the chance to process foods quickly avoiding that bloated feeling which happens when eat too fast. Chewing your food properly will make your digestion that much easier and quicker.
7 Avoid The Processed Route
Eating processed foods is a major factor when it comes to feeling bloated. High processed foods tend to be high in sodium and low in fiber. This ultimately causes you to feel bloated and very uneasy throughout the day.
There are ways you can avoid the processed route. One of them is by going organic. Eating organically can serve many benefits, one of them is boosting your metabolism causing you to lose even more weight. Organic foods contain no added pesticides, this difference will ultimately cause your body to stay in fat burning mode for longer periods of time. Pesticides that are in nonorganic foods cause the body to work much slower due to the fact that it interferes with your thyroid, the thyroid is responsible for determining the temperature of your body.
6 Consuming Gassy Veggies
Some veggies just take a little longer for your system to get used to. Particularly gassy veggies such as beans, broccoli and Brussels sprouts can be a little bit more difficult to digest leaving you bloated. It takes time for the body to adapt to these high fiber vegetables. Make sure to slowly ease them into your diet allowing your body time to adjust to these gassy compounds.
5 Proper Quantities
Eating good health hardy foods is a huge key to dieting properly. However, this isn’t the entire story. Eating the proper quantities of these foods is also quite key. Consuming too many carbohydrates, proteins or fats can leave you feeling bloated throughout the entire day. There are ways that you can avoid this problem.
Using a food scale is one way to do so. Seeing exactly how much you need to eat will benefit you greatly and ensure you’re in taking the required amounts your body needs. A scale is a must-have in order to familiarize yourself with exactly how much you need, it will also help you find that balance between over and eating.
4 Ways To Boost Your Metabolism
When it comes to burning and digesting your food quickly it’s all about the metabolism and the metabolic rate your body is performing at. Your metabolism is pretty much regarded as your engine, the quicker it moves throughout the day the more you will burn, however the slower it works, the less likely you are to be in a constant burning state and more your chances of bloating will occur.
There are many crucial factors when it comes to the metabolism, age, weight, nutrition and exercise play a crucial role in determining the rate of your metabolism. The quicker your metabolic rate works, the less likely you are to bloat. Here is a link to one of my previous articles which features 15 ways you can boost your metabolism.
3 Staying hydrated
Staying hydrated is very important when it comes to reducing that bloated feeling. Water helps push the nutrients down your system, making it easier to process the food you consume. Without proper hydration food can get stuck in your body causing you to feel bloated.
Ideally, it is estimated we intake 30-40 ml per kilogram of bodyweight. So if you weigh 50 kg (110lb), ideally you’re looking at 1.5-2 L a day. Keep in mind around 1 L of water comes from food, so in all you’re looking at 3L of water a day. Use the calculation above to find out how much water you need according to your weight.
2 Green Tea
Green tea remains as one of the best digestive drinks out there today. Green tea is an awesome metabolism booster that will make you feel flat in no time. The ingredient catechin has been shown to boost your metabolism. Catechin in green tea helps improve fat oxidation and thermogenesis which are both responsible for energy production and heat from digestion. Research has shown that you are likely to lose an extra 90 calories a day by adding green tea into your diet, yet another reason to jump on the green tea bandwagon! If you’re looking to instantly reduce bloating after eating it doesn’t get much better than consuming green tea.
1 Develop a system that works for you
At the end of the day it is important to realize that all our bodies work differently. We all have different tolerances. I for example, have a hard time digesting white potatoes. Consuming them leaves me feeling bloated for longer periods of time. By simply changing to a more water based carbohydrate like a sweet potato, my body is able to absorb this potato with ease.
It is important to know how your body reacts to certain foods and what changes you can be making in order to avoid feeling bloated while still getting your meals in. Experiment and always be on the lookout for what works and what doesn’t.