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 By
Alicia Tamayo
The number one trick to looking and feeling great in a bikini
is having confidence, and there's nothing like a bloated belly
to rain on your parade! Let's face it, summer barbecues, tiki
bar hopping, and chasing down the ice-cream truck can lead
to serious bloat and water retention! Not to mention, exercise
isn't always on the to-do list when the sun is shining and
all you want to do is lay out by the pool with a strawberry
daquiri.
Maybe you aren't even overdoing it with the barbecues or
summer cocktails, or maybe you've been exercising regularly
but you're still dealing with bloating and excess water retention.
So, what's going on?
A bloated belly can be caused by a number of things - water
retention, excess gas, and constipation. Let's take a look
at the different causes and how to get rid of bloating once
and for all!
1. Excess sodium in your diet is a big factor in water
retention. Many processed foods, sauces, and snacks have hidden,
high levels of salt. You can't even imagine the sodium levels
in some bbq favorites - hotdogs, chips, potato and pasta salads,
etc. The average hotdog has more than 500 mg of sodium, including
the bun. Even salads can have disastrous sodium levels - some
restaurant salads can have more than 2,000 mg of sodium! Yikes!
High sodium foods will not only make you thirstier, but also
cause you to retain water. Check out the worst restaurant
salads here!
Watch your sodium levels- it's the quickest and easiest way
to water retention. Choose fresh over processed, and keep
your sodium intake below 2000 mg. Potassium helps your body
remove excess sodium and correct water imbalances. High-potassium
foods include bananas, cantaloupe, mangoes, spinach, tomatoes,
nuts, and asparagus
2. Believe it or not, dehydration and not drinking
enough water can lead to water retention and bloating. When
your body isn't getting enough water it holds on to fluids
as a precaution. It's easier to become dehydrated in the summer
- you lose a lot of fluid through sweating, and we all sweat
a lot more in the summer! Intense exercise and spending a
lot of time outdoors means you lose even more. Before you
know it, if you aren't constantly replenishing your fluids,
you'll be dehydrated and bloated!
Actually drinking more water causes your body to release
the stored fluids, so drink up! Make sure you're drinking
at least 8 glasses of water a day, and more if you exercise
regularly or spend a lot of time outdoors in the sun.
3. Certain foods can also cause gas and bloating, especially
those high in fiber. Beans, fruits and vegetables,
and other high-fiber foods that you aren't used to can wreak
havoc on your digestive system, causing gas and bloating.
Fiber is actually helpful in eliminating water weight and
keeping you regular, but you can't jump into it. Increase
your fiber intake slowly up to the recommended daily amount
- 25 grams for women and 35 grams for men - to avoid bloating.
4. Increased alcohol consumption is also a contributor
to bloating. A night of heavy drinking doesn't just cause
stomach bloating, it can also cause the face, especially the
cheeks, to puff up! Limit yourself to one or two drinks, never
drink on an empty stomach, and drink plenty of water!
5. Let's not forget about that dreadful time of the month...we're
talking about PMS! Women often retain water before
their period, caused by hormonal changes. It's not your fault,
and most women deal with it every month! Midol and Pamprin
help with the diuretic effect, but it's only a temporary solution
and not something you want to use regularly.
6. Exercising regularly can help release excess gas
and water weight. Cardiovascular exercise gets things moving,
helping to release air trapped in your GI tract, relieving
pressure and bloating. Cardio also helps your kidneys pump
out extra body fluid. So get moving!
Other things to do avoid:
- Avoid high-carb foods like bagels, pasta, pretzels, and
cereals. Carbohydrates are stored with more water than protein
or fat.
- Avoid chewing gum, drinking out of a straw, smoking, and
eating too fast. All these habits cause you to swallow extra
air!
- Avoid carbonated beverages. The fizz can cause gas to get
trapped in your belly!
- Avoid artifical sweeteners, which can cause digestive problems
including gas, bloating, and diarrhea.
- Milk products if you think you might be lactose intolerant
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