#DMTBeautySpot #beauty

How to Get Rid of Bloat in a Hurry, According to Experts

The feeling of being bloated can ruin your day, especially when you've worked hard to avoid this by eating well and working out. Unfortunately, even after just one cheat meal or night with friends, you may wake up the next day regretting most of your choices. However, you shouldn’t live your life in fear of being bloated – where’s the fun in a cheat day if you’re not really able to eat what you’re craving?

RELATED: What Is the Low-FODMAP Diet?

That’s why we tapped into our network of experts to get all the hacks on how to debloat and avoid future bloating. Whether you’re about to embark on a long, transatlantic flight, you went a little too hard last night, or you took your cheat day to the next level, here’s how to start debloating, stat.

1. Get Your Omega-3 Fatty Acids

If you fell off the wagon and forgot to take your supplements, take them, and then get cooking something fishy. “The omega-3 fatty acids found in salmon block prostaglandin production, which means they can help decrease inflammation and eliminate discomfort, which is synonymous with bloating,” says Rima Kleiner, MS, RD and blogger at Dish on Fish. “Salmon is loaded with vitamin D, which helps overcome fatigue from bloating, helping you feel energized and ready to be active.

2. Hydrate, Hydrate, Hydrate

Hydration is key to preventing feelings of bloat and has a whole slew of other benefits if you find yourself hungover or stuck on a long flight. “Your bloated feeling is likely from excess sodium you consumed in your cheat meal,” says Lisa Richards, nutritionist and author of The Candida Diet. “By staying hydrated you will help your body restore balance of this electrolyte and thereby reduce the swelling you are experiencing.”

3. Don’t Forget Potassium

“If you're a frequent flyer or have just had a few long flights, you may have noticed increased feelings of bloat. This is a side effect of flying some people experience and can be reduced or avoided by opting for potassium-rich fruit and nuts,” says Richards. “Airline snacks are often made with inflammatory ingredients like refined carbohydrates and sugar. Potassium helps to reduce bloat after long flights as it helps the kidney to rid the body of excess sodium.”

4. Try Not to Eat on the Run

One way to feel less bloated after eating is to eat slower. Slowing down helps you to chew your food more slowly and swallow less air (it's this swallowed air that can contribute to a bloated feeling after the meal). “There are a couple tricks I've taught my clients to help with this,” shares Jean LaMantia, Registered Dietitian. “The first is to make a rule that you cannot put the next forkful of food in your mouth until you have swallowed the previous one. If you pay attention to this, you will likely realize that once you finish chewing and push the chewed food (now called a bolus) to the back of your mouth, you are already taking the next bite of food before you have swallowed.”

LaMantia also recommends setting your fork or spoon down between bites to encourage more mindful eating. Another more challenging option is to eat with your non-dominant hand. “By switching hands, the act of eating is less of an auto-pilot experience,” says LaMantia. “Not only will slowing down help to reduce gas after a meal, but it will help you to eat less and help with weight control.”

Keep in mind, eating fast is a tough habit to break. You will catch yourself going back to your old ways. “You just have to keep reminding yourself. If you are eating with others, make a quiet competition with yourself to be the slowest eater at the table.”

5. Don’t Hesitate to Snack Before Dinner

"Bloating typically happens after a big meal if you were too hungry when you ate,” says Jim Frith, Master Trainer and Certified Personal Trainer. “When we have not eaten for awhile, our hormones drive us to overeat before signaling that we have had enough. They also compromise our good judgment, so we make food and drink choices we might not have made if we did not feel so famished.”

The solution? Frith suggests carrying healthy snacks like fruit or carrots that can be eaten sometime during the three hours before a big meal. “This will help us to make better choices and eat less at the main meal. During a meal before a flight, or if drinking while grazing on hors d’oeuvres, men should avoid gas-producing foods such as beans.”

6. Exercise!

You may not want to hear it, but the best thing you can do to get over a tough case of bloating is to get off the couch. "When men are severely bloated, the last thing they may feel like doing is to exercise vigorously,” Frith admits. “However, walking at a moderate pace is excellent for digestion and may get things moving so the bloating can dissipate. If the bloating is mild, athletic men can go for a run. This tends to pretty quickly loosen the intestinal tract and allow gas to pass.”

You Might Also Dig:

New Tricks to Avoid Muscle Cramps How to Get Six-Pack Abs Dieting Strategies to Get a Six-Pack

DMTBeautySpot

via https://www.DMTBeautySpot.com

Kaitlyn McInnis, Khareem Sudlow