There is nothing worse than pulling up your favourite jeans after a weekend of food and drinks to find yourself in a battle against the bloat to get your buttons closed.
Although bloating is a very common side effect – the annoying symptoms can be caused by a number of issues.
Whether you’re retaining fluids,(especially common right before that time of the month), suffering from constipation or dealing with excess gas because of something you ate – here are some top tips to help banish that bloated feeling while aiding your weight loss.
Avoid Adding Salt To your Meals
That includes foods that are full of salt as well as adding salt to your meal. We’re all guilty of it but salt contains one of the key causes of bloating, sodium, so try to avoid both.
Prepare Your Lunch The Night Before
As a general rule and to prevent a dodgy tummy, cook something fresh. Processed foods and frozen dinners might be handy but they’re often full of salt which, you got it, causes bloating.
By preparing your lunch you also avoid unwanted calories, hidden extras and foods that can irritate the gut or tummy. Take some time out before bedtime to avoid grabbing a quick solution in the morning rush.
Load Up On Potassium
You can reach for supplements, but eating fruit and vegetables that are rich in potassium lowers sodium levels naturally. Stock up on bananas, potatoes or some leafy greens to top up your potassium levels.
Work It Out
Exercising at night is the best way to help beat the bloat. As well as undoing some of the weekend food binge damage, a 2013 survey from the National Sleep Foundation found that active people are 56 to 67 per cent more likely benefit from a good night’s sleep.
Feeling well rested also helps promote a healthy digestion system and will give you the energy you need to tackle the day ahead.
Hydrate
It might sound obvious, but water should be your new best friend after consuming too much salt. It might sound counter-productive to drink a lot when you’re feeling bloated, but it will help you feel better in the long run and it will move the salt out of your system sooner. Aim to drink two litres of water a day – increasing this if you are dehydrated from consuming alcohol the night before.
To avoid increasing your need to pee during the night, stop your intake up to an hour before you head to bed.
Block Out That Bedroom Sunlight
If you want your body to be working against the bloat while you sleep, invest in a heavy pair of curtains to block out the light. Not only will the blackout help lure you into a deeper slumber, the hormone melatonin can help your body produce more calorie-burning brown fat.
According to Women’s Health, your body produces melatonin when you’re in complete darkness, so be sure to keep your room in the dark to boost your weight loss efforts.
Listen To Your Body
If you find yourself feeling uncomfortable after eating a certain type of meal, avoid it in the future. Spicy, acidic, fatty, fried and processed foods all common sources of indigestion. By listening to your body you’ll learn what type of food works and doesn’t work for you.
Keep a diary of foods that cause your tummy to react, and try avoiding dishes that may cause bloating again.
