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Combat Bloating With A Healthy Lifestyle

Combat Bloating With A Healthy Lifestyle

1. Get active

Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels. In addition, it will increase your metabolism, and relax you physically and mentally.

Do 75-150 minutes of aerobic exercise per week, or 15 to 30 minutes five times a week. Remember to choose an activity that you enjoy!  Start out easy and work up to more strenuous exercise.

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2. Eat more small meals

If you are constipated, the faeces are not moving through your system as they should. This means that they have extra time to ferment in your bowels and are likely to produce more gas. They may also block the passage of gas.

Eating frequent small meals keeps your system continually busy without burdening it with more than it can handle. Try eating less at your normal meal times and then adding a snack between breakfast and lunch and then again between lunch and dinner.

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3. Eliminate habits that cause you to swallow air

If you have any of the habits below, you may often swallow air without recognising that you are doing it.

  • Smoking
  • Sipping drinks with a straw
  • Gulping your food
  • Chewing gum or eating hard candies

You should consider to change these habits which make you swallow air more often, leading to bloating and gassiness.

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4. Manage stress

Your body naturally produces stress hormones when you are under a lot of pressure. These hormones can alter your digestion. If you are under a lot of stress, try managing it as a way of alleviating your body’s response to it.

  • Use relaxation techniques like visualising calming images, meditation, yoga, massage, Tai chi, music/art therapy, deep breathing.
  • Get enough sleep. If you are well rested with 7-8 hours of sleep per night, you will be better able to withstand the stress and to devise creative solutions to your problems.
  • Maintain a social network with friends and family, which provide you with social support.

Extra VIDEO on reducing bloating in 3 days!

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Credits to FitLifeTV

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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