Bloating is frequently associated with pain, discomfort, and a sense of being "stuffed." It can also make your stomach appear larger. Here are a few tips on how to feel lighter.
Bloating can be uncomfortable, and it can also make your waistband snugger than you'd like. First, you need to get an idea if your body is retaining more water than it should. If your skin feels puffy in any part of your body, especially your legs, arms, ankles, and abdomen. That could be a sign of swelling from water retention. Also, look if there is any noticeable swelling. Do your best to ensure that water retention is causing your weight gain.
If belly bloat is making you feel sluggish or self-conscious, here's a guide on how to combat it:
1. Stay Hydrated
You can retain water because you aren't staying hydrated. Drinking water may seem counterintuitive when feeling bloated, but it helps your body flush out excess sodium and maintains your digestive system's health. This only makes the problem worse because the body will do its best to store every precious drop it gets. It is vital to your health that you stay hydrated. Don't stop drinking water, or try to limit fluid intake if you believe you are retaining water. Aim for eight glasses of water daily, increasing this if you're active.
2. Less Sodium, More Fiber
You should try to cut your sodium intake instead of decreasing how much water you drink. This is one of the "secrets" to avoid water weight gain. If you are healthy and your doctor says it is okay, cut out as much sodium from your diet as possible. Your doctor can tell you a safe amount of sodium intake.
Certain foods produce more gas in the digestive system, leading to bloating. These include legumes, lentils, broccoli, onions, and carbonated drinks. Try to limit your consumption of these if you're prone to bloating.
Other foods, including processed foods, carbonated drinks, and high-sodium items, can trigger bloating. On the other hand, foods rich in fiber can promote good digestion and reduce bloating. Be aware of how different foods affect your body.
3. Potassium, Calcium, and Probiotics
Make sure you are getting enough potassium and calcium. These nutrients help regulate how your body processes water. A deficiency can throw that system out of whack.
Probiotics are beneficial bacteria that support gut health. They can be found in fermented foods like yogurt and kefir or as a supplement. Probiotics can help regulate your digestive system and reduce bloating.
4. Diuretics
Diuretics help the body to get rid of excess water, but only if approved by your doctor. There are over-the-counter diuretics, and some beverages also have diuretic properties, giving you another potential method to avoid water weight gain.
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