Hi, everyone!
I'm trainer Amy Jo with ATHLEANXX for Women, and today we want to discuss how to get rid
of bloating.
I have quite a few on the list here of ways to reduce bloating, decrease bloating, or
essentially get rid of it.
That's the ultimate goal.
So let's start.
Number one is making sure you're drinking enough water.
I love to drink at least a gallon a day.
I didn't always start that way.
I was actually the worst water drinker in life you've ever seen and as I've gotten better
I actually did notice that I was reducing the bloating in my stomach because I was hydrated.
So my body wasn't necessarily thinking I was dehydrated and holding onto water.
So make sure you're drinking enough water.
It actually works, people.
So drink water.
Number two: fiber.
Make sure you're getting enough fiber in your diet.
Vegetables, oatmeal, breads.
If you need a fiber supplement that's a great way to add more fiber to your diet, but you
can get quite a bit of fiber in good foods.
Add more beans.
Beans and quinoa are a great one to increase your fiber content, just making sure you're
regular.
So fiber content.
That's number two.
Number three is exercise.
Are you getting enough exercise?
Are you going twice a week when you could maybe be going multiple times?
Four, five, six, seven days a week.
That could actually increase sweat.
When you're sweaty you're reducing water and your system actually functions better.
So you get enough water, you're getting enough fiber, you're getting enough exercise; all
three of those already guaranteed will reduce your bloating.
Number four is no alcohol.
I think alcohol can really take effect even a few days after you drink.
It's not just the day after, or as you're drinking it.
I think it can increase bloating and it takes a while to really excrete out of the body,
and to bounce back from that.
So it's really not worth it, especially if you're at the pool in a bikini and you don’t
want to increase your bloating.
Get some ice water.
That's my recommendation.
Moving onto number five.
Maybe you're not getting enough probiotic.
You can get a probiotic in things like Greek yogurt.
In yogurts there are a lot of good probiotics.
There's also some supplements that have probiotic in them.
Sometimes we need that in our gut for gut health.
So, Greek yogurt is an excellent one that contains a lot of these probiotics, but if
you don’t like Greek yogurt, of you can't have Greek yogurt then maybe look for a probiotic
digestive enzyme in a supplement.
Maybe you're getting to much dairy.
So moving onto my next one is maybe you're getting too much dairy.
Maybe your body doesn't process lactose very well.
If you're not lactose intolerant, sometimes you can even have a reaction to lactose.
So do some research on that.
Maybe go get tested, check it out, ask your doctor on that one.
The next one is, maybe you're getting too much wheat and gluten.
Some foods have been known to bloat individuals that are getting too much wheat or gluten
in their diet.
So that happens in a lot of breads, a lot of pastries; things that have more processed
foods have more wheat and gluten in them.
So reduce that and maybe you'll see some instant results right away.
Or remove it altogether.
The next one is stress.
If you have a stressful job, stressful life; this can alter your hormones, which in turn
can increase bloating.
So trying to reduce stress as much as possible is a big one, I know, but it's worth it.
It's worth trying if you're feeling like you're bloating quite a bit.
Then another one – I have two left – sleep.
Sleep is also another one.
It probably coincides with those who have a lot of stress in their life.
Obviously, if you are a mom and you're taking care of a lot of kids, and you have a full
time job; boom.
There's stress.
There's no sleep already.
So some of those things – maybe you can just say okay, how can I get a little bit
better night's sleep?
How can I reduce my stress?
And if it's constant then you're going to have some bloating.
It's just a natural response of the body under stress, and no sleep.
And not getting enough sleep can then produce stress.
So it's like "What came first?
The chicken or the egg?''
Well, both of them go together.
Then my very last one to reduce bloating is ask yourself "how many sugar alcohols am I
having every day?"
Sugar alcohols can be found in protein bars, they can be found in breads, they can be found
in packets of oatmeal, even.
You think that you're eating something good for you, but maybe you're getting more sugar
alcohols.
Diet soda, if you get a coffee every day, are you getting a sugar free flavoring in
there?
That has sugar alcohols in it.
Gum, chewing a lot of gum.
That has a lot of sugar alcohols in it.
So ask yourself, and evaluate 'how much sugar alcohol are you getting in your day', if you
notice that bloating is the same problem for you.
So there is a large list there.
Start checking them off, and then if you literally have gone through all of those, maybe you
want to go to your doctor and talk to your doctor about the symptoms that you're having.
Comment below, any questions; let us know below.
We love to keep the conversation going because I think this is a big one.
I think a lot of women and men experience the bloating and they're out to find a solution.
So we're all there with you.
Let us know what has worked for you, and keep us posted.
Thanks for joining me.
I'm Amy Jo, and we'll see you next time.
Bye.