Chronic bloating, a persistent discomfort marked by abdominal fullness, can be addressed through mindful morning habits that also contribute to slimming down. Chronic bloating and managing weight can be interconnected, but incorporating some morning habits is an ideal opportunity to establish a foundation for a healthier day with no digestive discomfort and weight management.
We spoke with Holly Soto, RDN, CPT specializing in weight loss and gut health, to learn about three things you can do every morning to minimize chronic bloating and slim down. Soto revealed that staying hydrated, exercise, and eating a healthy, filling breakfast are some good habits to incorporate into your morning routine. Read on to learn more.
Staying Hydrated
Maintaining proper hydration by consistently drinking water is a fundamental morning habit that holds significant benefits for those grappling with chronic bloating and aiming to slim down. Adequate hydration supports optimal digestive function, helping to alleviate bloating by aiding the movement of food through the digestive tract. Additionally, drinking water before meals can create a feeling of fullness, potentially reducing overall calorie intake and supporting weight management efforts.
Soto also suggests enhancing the water's flavor and incorporating additional benefits by adding a slice of lemon. "I help women lose weight and improve their gut health, and I rarely have a client who is drinking enough water. Staying hydrated helps the body to eliminate toxins that can contribute to digestive problems, and thirst is often mistaken for hunger. Sometimes, increasing water intake can help women lose weight due to reduced hunger. Additionally, a squeeze of lemon may help with digestion due to the citric acid. In some people, this could help reduce bloating."
Exercise
Incorporating regular exercise into your morning routine is a powerful habit with multifaceted benefits for those dealing with chronic bloating and striving to slim down. Physical activity stimulates the digestive system, promoting efficient bowel movements and reducing the likelihood of bloating. Moreover, morning exercise jumpstarts metabolism, contributing to calorie burning throughout the day and facilitating weight management goals.
Soto elaborates further and says, "regular exercise helps to stimulate digestion and reduce bloating. If you have time right after you wake up and drink water, go for a 20-30 minute brisk walk or jog, do a yoga routine, or lift weights. This is a great way to reduce bloating and slim down if you remain consistent with it daily."
Eating A Healthy Filling Breakfast
Prioritizing a healthy and filling breakfast such as choosing nutrient-dense foods like whole grains, fruits, and lean proteins not only provides essential energy but also fosters a sense of fullness, reducing the likelihood of overeating later in the day. A well-balanced breakfast kickstarts metabolism, ensuring a steady release of energy and minimizing fluctuations in blood sugar levels that may contribute to bloating.
"Skipping meals usually leads to overeating later in the day, which is a common cause of weight gain or inability to lose weight," she says.
She also notes that certain breakfast choices, although convenient, may not be the most optimal for your overall health. "Coffee or a banana is not considered a good breakfast. Eat whole foods that contain fiber, such as overnight oats with berries and walnuts, whole-grain toast with avocado and a sliced hardboiled egg, or a protein smoothie with flax seeds, spinach and a banana or other fruits and vegetables that you like. The fiber will help to keep bowel movements regular, which can reduce bloating in people who aren't overly sensitive to fiber. A filling breakfast will give you energy for the day and help prevent overeating later, which will help to slim down over time," Soto states.
She concludes by highlighting that if you are experiencing chronic bloating, it is advisable to seek guidance from a gastroenterologist or registered dietitian. Persistent bloating often indicates gut dysfunction or difficulty digesting certain foods, necessitating attention from a healthcare professional for proper assessment and management.
