5 Steps to Reducing Bloating

Your digestion is a huge part of your fat loss equation. You could follow your nutrition plan 90% of the time, work out 3-4 times per week and yet still feel bloated and heavy.

Your frustration is mounting and you are ready to throw in the towel, but before you do try some of these tips. Losing weight isn’t always about following your meal plan or calorie counting. The quality of the calories you consume is MORE important then the number of calories. It could just be that you are eating a food your body doesn’t like.

While your diet is probably not terrible, the 5 secrets below will help you improve it even more. A cleaner diet means less bloating and losing more fat each week.

Diet Secret #1: Don’t eat late
This is the most simple and effective way to ensure you give your digestive system a break. Instead of eating less food late at night, simply don’t eat late at all. Try these tips…

  • Brush your teeth right after dinner. Once your teeth are clean, you’ve put an end to your consumption for the day.
  • Change things up. If your evening routine revolves around food then find a new routine.
  • Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

Diet Secret #2 Avoid drinking water at meal times
Although you’ve been told you need to drink at least 8-10 glasses a day it’s best to avoid drinking at meal times. Your digestive enzymes are potent acids and when you add water or any other type of liquid to acids it dilutes them. Feel free to sip room temperature water, but if you have any indigestion, heart burn or bloating it’s best to avoid drinking at meals.

  • Drink your water in between your meals.
  • Wait 30 minutes after eating to consume fluids.
  • Avoid drinking carbonated and caffeinated beverages near mealtime.

Diet Secret #3: Load up on fiber                                                                                                                                  Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you’ll be eating less and getting lean. However, you need to add fiber into your diet slowly otherwise it could cause more bloating and bowel issues. Try these tips…

  • Turn salads into meals. Add a serving of lean protein plus 1/2 cup of beans (chickpeas) to a large pile of greens for a guiltless meal. *Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.
  • Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
  • Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day.

Diet Secret #4: Eat fewer wheat based carbs                                                                                                           Now I didn’t say to cut out all carbs, but rather to eat less wheat based carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer wheat based carbs is a realistic and very effective way to flatten your tummy and get rid of the bloating for good. Try these tips…

  • Choose wheat free bread and pasta instead of white or whole grain. Whole grains contain wheat which is hard to digest for more people.
  • Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.

Diet Secret #5: Only wholesome sweets
Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips…

  • Fruit is natural candy. When you stop eating refined sugar you’ll find fresh fruit to be more sweet and delicious than ever.
  • Do not eat foods that contain white sugar or high fructose corn syrup (glucose/fructose). These items are the worst for your abs.
  • Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.

Take these digestion secrets and run with them. These tips, along with a whole foods based nutrition plan will help you shed the fat pounds and improve your digestion.

I’m here to help you meet your weight loss goals, so guarantee your results by teaming up with me.

You deserve that healthy and attractive body – I can help you get it.

Call or email today to get started.



This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal.

Makes: 4 Servings

Here’s what you need…

  • 4 bone-in, skin-on, organic chicken thighs
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 Tablespoon olive oil
  • 1/4 teaspoon allspice
  • 1/2 teaspoon onion powder
  • 1 packet Stevia
  • dash of salt and pepper
  1. Preheat oven to 425 degrees F.
  2. Rinse the chicken and pat dry. Place in a large ziplock bag.
  3. In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully coated.
  4. Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.

Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fiber, and 18g protein



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