ame="propeller" content="02f1b642def36e05354c3e5076063240"> HOW TO REDUCE BLOATING ? ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley

HOW TO REDUCE BLOATING ?



Bloating is something we all deal with. Especially if you had a few indulgences over the weekend, chances are your weight is up from junk food and water retention.

Bloating isn't the thing you want to deal with, and it's frankly not at all comfortable. So, here are some easy tips on how to reduce bloating.


Before discussing how to reduce bloating, Firstly lets know what is bloating ?


Bloating is the trapping of gas in the abdomen that causes distention of the belly and discomfort.It is essentially the buildup of gas in the abdomen, usually caused by digestion or swallowed air.Feeling bloated can also result from an overgrowth of bacteria in the small intestine and this bacteria ferments the  food, this fermentation process builds up gas in the small intestine that causes the bloating.


Bloating  can also  be caused by food intolerances, artificial sweeteners, sugar alcohols, and other factors. Fiber is a very important substance for your health and digestion process but can lead to gas due to your body's inability to break it down. To avoid getting bloated you should  make sure to have at least 25 gm of fiber  per day, but don't eat too much of it. Exceeding 80 g of fiber per day would probably cause some bloating as well as digestive and nutrient absorption issues.



EAT FRUITS AND VEGGIES

Excessive fluid won't normally be trapped in the abdomen, but people do often suffer from  water retention (water under skin) as the same thing as bloating. The average person has a diet high in sodium but low in potassium. This causes your body to  to retain water.You can undo this by consuming less processed food and consuming more fruits and vegetables.You should start consuming enough fruits and veggies throughout the day.


DRINK WATER
Another way of reducing bloating is by drinking loads of water. Believe it or not, having more water will also help flush out subcutaneous water


REDUCE STRESS LEVEL

Lastly, cortisol is a stress hormone leading to water retention. Reduce your stress and you won't hold as much.

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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