Whether you are heading on a spring break vacation, or getting ready for the summer of sunshine, it is possible to finally get into a swimsuit following a long winter. Even more frustrating is the stubborn belly bloat that makes you feel uncomfortable. There are simple ways to combat bloating, and you’ll feel better.
Slow down. This advice has been around for many reasons. It can help you feel fuller quicker or to be more mindful about your food. It turns out that bloating can be prevented by taking your time at each table. You’ll likely swallow too much air if you eat quickly or drink a lot of food. You may feel bloated or have hiccups. Be patient and take your time while you eat.
Reduce sodium intake. The U.S. Department of Agriculture recommends that healthy adults limit their sodium intake to 2300mg per day. Reports indicate that Americans consume an average of 3,300mg of sodium per day. This means that there is a good chance that you are eating more sodium than you should. Excess salt intake can cause water retention and may be contributing to your midsection puffiness. Reduce your salt intake, or try a program such as NutrisystemThis product falls within the USDA’s sodium recommendations and can be modified to have even less sodium.
Increase your intake of fiber. Fiber aids digestion by keeping things moving through your intestines. However, many high-fiber foods such as beans, brusselss sprouts, and broccoli are powerful gas producers. Bloating can result from increasing your fiber intake quickly. So, take your time and slowly work your way up to your daily fiber goals over the next few weeks.
Get moving. Although you should be doing some exercise most days, it’s a good idea to do something after meals. It is important to get moving. Melissa Joan Hart lost 40 pounds using Nutrisystem. She shares her tips for getting in a good workout. “I’m very much driven by working out with peers or working out with my husband, Mark. If I’ve signed up for a class or I promised someone I’d be there, it just helps motivate me.”
Make sure you’re taking in probiotics. Probiotics, which are beneficial bacteria found in your body, help you to fully digest your food. Probiotics can also help to reduce belly bloat caused by a lack of the right bacteria in your stomach. Get more probiotics from yogurt, kefir products, aged cheeses, and sauerkraut. Or, you can choose to eat non-dairy foods such as miso, tempeh or kimchi.
