The holiday season is here and there is less and less time to get your body beach ready. We all know that most methods require a few months before you can notice visible results. Although, not all is lost! We don’t suggest strict diets but “smart” eating could definitely bring some positive changes! Making some small changes in your daily food choices will help you to keep your body weight down and avoid the bloating. It will not help you to lose a stone within a month without following a strict diet but it will definitely make you feel more confident in your own body!
Nutrition and bloating
We all heard a saying “You are what you eat”. You don’t need to follow a strict diet but healthy eating definitely has its advantages. You should definitely consider cutting out all the foods and drinks that induce bloating. Approximately 16-30% of people experience bloating REGULARLY and in most cases it depends purely on their eating habits. Reducing bloating will definitely raise your self-esteem and you will feel confident while enjoying your well-deserved holidays. So what foods are inducing bloating? Beans are your enemy number one in this case. You might have heard that beans are rich in fiber as well as vitamins and minerals. That is all true but they also have certain elements that induce gas formation and even cramping. It is a good idea to replace beans with grains or quinoa.
Another thing that you should avoid is carbonated drinks. When you drink one of these beverages, you end up swallowing large amounts of carbon dioxide gas. Some of the gas gets trapped in the digestive system, which can cause uncomfortable bloating and cramping. It is best to replace fizzy drinks with plain water or juice.
Dairy products should be consumed carefully too. Dairy can cause major digestive problems. Symptoms include bloating, gas, cramping and diarrhoea. If you don’t feel like giving up milk products completely, try to consume fermented products such as yogurt.
Beer shouldn’t be on your menu either. Everyone has probably heard the term “beer belly” being used before. It refers not only to increased belly fat, but also to the bloating caused by drinking beer. It contains both gas (carbon dioxide) and fermentable carbs, two well-known causes of bloating. It would be best to remove alcohol from your diet but if you would like to occasionally relax with an alcoholic beverage wine would be the best option.
And the last but not least on this list is apples. It is one of the most common fruit in the world and is packed with vitamins and nutrients. However, it is also known to cause bloating and other digestive issues. Fructose and fiber found in apples can both be fermented in the large intestine, and may cause gas and bloating. You should try replacing apples by other fruits such as bananas, grapefruit, oranges or strawberries.
As a general rule, it is recommended to reduce carbs, saturated fats and sugars in your diet if you’re trying to keep your body weight down. You should always have some veggies and proteins on your plate. Incorporate lots of leafy green vegetables into your diet: kale, spinach, Swiss chard, etc. They’re rich in vitamins, minerals, fibres, calcium, beta-caroten and other disease-fighting phytochemical. Don’t forget , you should eat for fuel.
Drink plenty of water!
Your body is about 70% water, so it is essential to stay hydrated during the day. It will help flush out toxins, is great for your skin and your heart, boosts your energy levels, and helps aid digestion. So drink up!
Keep up the good habits
A recent study shows that dieters who track their progress using mobile apps drop more pounds than those who don’t. Having an app to log your progress is a good way to form a habit as you get constant reminders and your progress becomes more visible.
Consider tracking not only your foods but your water intake too!
Don’t skip your meals!
Skipping breakfast is a common culprit of weight gain. Research proves those who eat breakfast daily have an increased success rate of reaching and maintaining a healthy weight. Missing the day’s first meal is thought to slow down your metabolism. It is better to eat more frequently but in smaller portions than eat one or two big meals a day.