5 Ways to De-Bloat ASAP and Lose Weight Long Term

Carbs and salt could be the reason you’re bloated or it could be related to your hormonal cycle (especially for women) or it could be related to your chronically elevated cortisol level. Whatever the reason you can store anywhere from 1-10lbs in excess water weight making you feel puffy and cranky. While water weight fluctuation is normal to a certain extent (our bodies use it to for muscle recovery for example) you don’t have to live in bloated body. Long term, regular exercise and a clean, nutrient rich diet are the way to go but here are some tips that will help you de-bloat short-term so that you can feel your best asap!

1. Limit your carbs, especially before bed, to reduce your glycogen levels and here’s why…. for every one gram of glycogen there are THREE grams of water stored so the more carbs you take in, the higher your glycogen and the higher your water weight too. Not to mention that when carb intake/glycogen is low and eventually depleted, the body will then burn fat. So taking in as few carbs as possible will not only keep water weight in check, it’ll help your body burn stored fat too!

The body burns energy in this order:
1. Carbs/Glycogen
2. Fat/Triacylglycerols
3. Protein

20160907_1631202. Eat powerful diuretic veggies like asparagus and cucumbers. Most diuretics work by making the kidneys release more sodium into urine, then the sodium pulls water from the bloodstream. Diuretics basically help move fluid out of your body. Some other diuretic foods are celery, fennel and beets. I love to make cucumber water and sip on it throughout the day. However I have to warn you! Cucumber water is a very effective diuretic so pay attention to it’s effects on your body and be careful. You’re trying to get rid of bloat, not deplete yourself of water and accidentally become dehydrated.

3. Workout first thing in the morning before eating. I see the positive effects of this trick in my training all the time and the research speaks for itself. The reason it works is simple: If you eat before a workout you’ll burn what you ate and then if you workout hard enough, you’ll burn glycogen storage then fat storage. So if you workout on an empty stomach your body will burn glycogen storage first (which should be minimal since you just woke up), then it’ll tap into your fat storage. Brilliant! Usually, a 20min HIIT workout in the morning is all you need to have an effect. This not only helps decrease daily bloat, if you do this regularly overtime you’ll lose fat weight too! Click here and here for 2 of my favorite 10-12min workouts which are perfect to get a good burn going if you do them twice in the morning before breakfast.

4. Have 2-3 liquid meals daily Chocolate Banana Smoothie
Liquid meal replacements in the form of smoothies or fresh juice, decrease inflammation in your gut by giving it a break from working hard to digest solid foods. So the overall result is a flatter tummy and a digestive situation that lends itself to excess water elimination aka de-bloating! I have several smoothie recipes under the food tab on my blog or you can click here for a link to one of my favorite smoothie recipes by Chris Powell.

5. Drink water ‘round the clock
It is SO important that you don’t skip this final step of replenishing your body with water while you’re working to get rid of the stored water. Our bodies love water and need a fresh dose of it on the regular to get rid of stored water, but more importantly we need it to function properly!
When it comes to fat loss we need the liver to function properly because it processes stored fats for elimination. When we are dehydrated our liver is less efficient in removing fat from the blood stream, and the consequence is excess fat storage. So giving your liver and other deserving organs a break and keep up with your water intake. 1.5L per day is a good standard for everyone to follow.

Resources
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

 

3 Tips for Success in Weight Loss and Keeping Your Diet Clean

DietBet Starts today! The last I checked the pot was at $595 and you can still sign up but need to do it by the end of the day today. Its a $35 buy in and if you lose 4% of your body weight you’ll WIN MONEY. Here’s the link to sign up and play with us…

Noell’s DietBet

Here are 3 Tips for Success in Weight Loss over the next 4weeks for my DietBeter’s!

1. Plan and Prep your Foods for the Weekpixlr_20160814155408323
Planning and prepping your meals is the #1 way people stay on track with their clean eating diets and lose weight as a result. Plan out what you want to eat, (breakfast, lunch, dinner and 2 snacks) throughout the week then get to the grocery store to pick up your foods.
Weight loss macros are: 50% protein, 30% complex carbs and 20% healthy fat.
So think lean meats, tons of veggies and healthy fats like avocado, nuts and plant based oils for cooking.
The next step is to prep your foods so they’re easy to grab or assemble during the rush of your busy week. Make snack packs with a 1/4cup nuts per bag and keep them handy in your purse or car, bake sweet potatoes in bulk so you can grab 1/2 of one for a filling snack or side dish, or hard boil eggs so you can grab them on the go for a perfectly balanced snack. You can also freeze these pre made breakfast frittatas, or pre-assemble these Jar Salads for lunch. Its all about not having to be in a position where you don’t have control over what you’re eating.

2. Buy your Favorite Health Magazines
Spread your favorite health magazines around the house to help keep wellness on your mind. Put magazines on your kitchen table, on your night side table and on the family room ottoman too! Casually reading them creates a subtle but effective way to stay motivated and on the right path.

3. Plan to Get 8hrs of Sleep and Don’t Eat 2hrs Before Bed
Eating before bed can mess with the quality of your sleep so give yourself 2hrs of food free time before you finally rest your head.
There are hundreds of documented studies done on the truth behind of lack of sleep and how it leads to weight gain and the reason behind it is without sleep the body doesn’t function optimally. Lack of sleep can slow our metabolism and cause changes in our hormonal balance which send signals to the brain telling us we’re hungry for food when really we’re just hungry for sleep. And guess what foods fatigue causes us to crave… sugar. The stuff we’ve gotta stay away from so we can lose weight. So give yourself a weight loss advantage by getting into a routine of regular, quality sleep.