Bloating is one of the most common and least-favorite symptoms associated with periods. It can be uncomfortable and annoying, to say the least. But did you know that there are some things you can do to help reduce bloating and promote weight loss? Here are 8 tips to help you reduce period bloating and promote weight loss:
Table of Contents
Avoid Sugary Drinks
It’s no secret that sugary drinks are bad for you. And when it comes to reducing period bloating and promoting weight loss, they’re one of the worst things you can consume. Sugary drinks like sodas and fruit juices are packed with empty calories, meaning they provide little to no nutritional value.
According to a recent medical study (Trusted Source), The menstrual cycle can change your body’s natural insulin response. This happens because estrogen and progesterone react erratically to sugar levels, which causes a craving for sweets during PMS but also makes them even more uncomfortable than they would otherwise be.
It’s no secret that sugary drinks are bad for you. They’re loaded with empty calories and have been linked to weight gain, obesity, and a variety of other health problems. To reduce period bloating and promote weight loss, avoid sugary drinks like sodas and fruit juices. Instead, focus on consuming water.
Stay Away from Alcohol
If you’re looking to reduce period bloating and promote weight loss, it’s important to stay away from alcohol. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can cause a variety of health problems, including weight gain.
It is no secret that drinking alcohol during menstruation can have some pretty negative consequences. A great many studies have been conducted on the matter, and the results are fairly conclusive. A recent study, published in the journal JAMA Psychiatry (Trusted Source), found a direct correlation between drinking during menstruation and an increased risk of depression.
Studies have shown that even moderate drinking can slow down weight loss by up to 70 percent. That’s because alcohol is high in calories, and those calories are not easily burned off. In addition, alcohol can cause dehydration, which can lead to bloating.
So, if you’re looking to reduce period bloating and promote weight loss, it’s best to stay away from alcohol during your menstrual cycle.
What about Caffeine?
If you’re looking to reduce period bloating and promote weight loss, it’s important to consider the positive effects of caffeine. The common recommendation to reduce caffeine intake during menstruation may not be accurate.
A recent study conducted in 2016 (Trusted source) found that contrary to these recommendations, there were no negative effects on hormone levels when women consumed up to three cups per day of coffee during their menstrual cycle. The study found that coffee may help to reduce pain and bloating in some women.
It is no secret that caffeine is widely used to promote weight loss. The amazing properties of caffeine are well documented. One such property is its ability to increase your metabolic rate and help you burn fat faster! A recent study found that after three hours, those who drank coffee had higher rates than non-coffee drinkers– suggesting this little jolt will give us more energy too.
Caffeine may be the key to weight loss, but it’s certainly not a perfect solution. People tend to drink more calories when they get their caffeine fix in sweet beverages like coffee and tea with all those additives-cream sugar syrup etc., which can make these drinks unhealthy choices even if you’re trying for an energy boost instead!
So, if you’re looking to reduce period bloating and promote weight loss, there is no need to avoid caffeine. It may even help you achieve your goals.
Follow a diet rich in Protein and Potassium
Women looking to reduce period bloating and promote weight loss should follow a diet rich in protein and potassium. Protein is essential for muscle growth and repair, while potassium helps to regulate fluid balance and nerve function. A diet rich in both protein and potassium can help to reduce bloating and promote weight loss.
The menstrual cycle can be a tough time for women. Not only are there fluctuations in hormones that make them want to eat everything on earth, but some periods may also mean increased cravings and bloating- which leads us back into the vicious cycle of not being able to stop eating enough even though we already have an excess amount!
According to a study conducted in 2018 (Trusted Source), increased consumption of protein during the menstrual cycle can help reduce cravings and bloating. The study found that those who consumed a high-protein diet during their menstrual cycle lost significantly more weight than those who did not.
Before and during your period, you’ll need to consume more iron to make up for what you lose each month. A diet that includes iron-rich foods like lean cuts of beef may aid in the prevention of anemia. While cooking, cut away any excess fat to ensure there is no waste. The good news is that if you eat red meat three to four times per week, you’re likely getting enough iron.
Protein is an important part of any weight loss diet. It helps you feel full and satisfied after eating, which can help you eat fewer calories throughout the day. Protein also helps your body burn more calories, making it a key part of any weight loss plan.
A diet rich in potassium can also help to reduce period bloating. Potassium is a key electrolyte that helps to regulate fluid balance and nerve function. A lack of potassium can lead to bloating, cramping, and water retention.
Potassium can help with weight loss by regulating the body’s fluid levels and improving nerve function. Potassium is also involved in muscle contraction, which can help to burn calories and promote weight loss. A diet rich in potassium-rich foods can help to prevent a deficiency in this important mineral.
Potassium-rich foods include bananas, sweet potatoes, tomatoes, avocados, and salmon. Adding these foods to your diet can help to reduce period bloating and promote weight loss.
Getting enough potassium can help reduce menstrual bloating and make you feel more comfortable during your period. So next time you are feeling bloated, reach for a banana or some other potassium-rich food, and you will also help you in your weight loss journey.
Eat Complex Carbs
Eating complex carbs is a great way to reduce period bloating and promote weight loss. Complex carbs are high in fiber and nutrients, which can help to regulate digestion and improve overall health.
Complex carbohydrates are the best choice if you want to maintain your energy levels and avoid mood swings (Trusted Source). These slow-release sources of nutrition will enter into circulation gradually, causing only a moderate rise in insulin which can help stabilize blood sugar as well as keep cravings under control!
Refined carbohydrates like white flour and processed sugars cause spikes in blood sugar levels. This increases the level of insulin, which then results in more sodium being retained by your kidneys and therefore bloating.
Complex carbs are made up of long chains of sugar molecules, which means they take longer to digest than simple carbs. This gives your body time to register that it’s full, so you’re less likely to overeat.
Complex carbs include whole grains, legumes, vegetables, and fruit. These foods are high in fiber and nutrients, which can help to regulate digestion and improve overall health. Adding complex carbs to your diet is a great way to reduce period bloating and promote weight loss.
Use Less Salt
Salt is a mineral that is found in many foods. It is important for regulating blood pressure and fluid balance. Too much salt can lead to bloating, water retention, and other health problems.
While it might seem counterintuitive, reducing the amount of salt you eat can help to reduce bloating during your period (Trusted Source). That’s because salt makes the body retain water, which can lead to bloating and water weight gain. By cutting back on salt, you can help your body to expel excess water and avoid that puffy, uncomfortable feeling.
Most people are aware that eating too much salt can lead to high blood pressure and other health problems, but many don’t realize that reducing salt intake can also help with weight loss (Trusted Source). That’s because salt makes the body retain water, which can lead to bloating and weight gain. By cutting back on salt, you can help your body shed excess water weight.
Reducing the amount of salt you eat is a great way to reduce period bloating and promote weight loss. That’s because salt makes the body retain water, which can lead to bloating and water weight gain. By cutting back on salt, you can help your body expel excess water and avoid that puffy, uncomfortable feeling.
Get Regular Exercise
One of the best ways to reduce period bloating and promote weight loss is to get regular exercise. Exercise helps to improve overall health and regulate digestion. It also helps to burn calories and promote weight loss.
The authors of a 2013 study (Trusted Source) found that regular exercise might help improve premenstrual syndrome symptoms. As period bloating is one such symptom, people who exercised regularly were less likely to experience it than those who did not work out at all or weren’t very active.
You know how it feels when you’re bloated! You might be wondering what to do about that. Well, getting your body moving is always a good idea for any type of health concern and this could help reduce some bloating symptoms!
Exercise helps by moving gas through our digestive tract which reduces uncomfortable feelings caused by excessive accumulation in the stomach area. If you are bloated, try taking a brisk walk or going for a light jog. It may also help to do some gentle stretching exercises like yoga.
Exercise also strengthens abdominal muscles thus facilitating a faster passage rate towards absorption -Walking has been shown as an effective method against bloat.
Aerobic exercises such as walking, running, and swimming help to tone the abdominal muscles. This is important since a strong stomach helps reduce the likelihood of developing a potbelly – a common side effect of bloating.
The three essential pillars to help combat bloating are core strength, body stretch, and stress reduction. So which exercises should you do? We have a few ideas!
Yoga can be an excellent choice for those who suffer from bloating caused by menstrual bloating (Trusted Source). The breath-to-body connection helps calm your nervous system, so if you’re looking to target the cause of that uncomfortable feeling in your stomach.
There are many benefits to practicing yoga for weight loss. First and foremost, yoga helps to burn calories. A person who practices yoga for an hour will burn approximately 350-500 calories.
Yoga also helps to tone the body and build muscle mass. Additionally, yoga helps to improve digestion and elimination, which can help with weight loss. Finally, practicing yoga can help to reduce stress, which can lead to weight gain.
Pilates is a great workout for your body and mind (Trusted Source). The focus on breathing can activate the parasympathetic nervous system, helping you get into “rest & digest” mode which was established in this instance as very beneficial to those who suffer from menstrual bloating.
Additionally, because this form does not involve high impact forces or standing poses for an extended period (like some types might), you’ll mitigate cortisol levels plus contribute better balanced physical health overall.
Though it has been around for a long time, it is only recently that people have started to realize just how beneficial this type of exercise can be. There are many reasons why you might want to start pilates if you are looking for help with weight loss.
First and foremost, for weight loss, Pilates is a very effective workout. You can burn a lot of calories in a short amount of time by doing pilates. Additionally, it helps to build muscle mass and improve overall fitness. Finally, pilates can help to improve digestion and reduce stress, both of which can help with weight loss.
Stretching is another great way to reduce bloating and promote weight loss. There are many different types of stretching exercises, and all of them can be beneficial for reducing bloating (Trusted Source).
When you are feeling bloated, it may be difficult to stretch because of the pressure on your stomach from gas or other uncomfortable sensations that feel like they’re going nowhere fast!
To decrease these feelings while stretching at home try dropping one knee towards another as well as opening out those arms above head level so there is less weight bearing down onto them during relaxation time.
It’s important not only for physical health but also for mental clarity too – taking care of both inside out will make life simpler no matter what happens around us.
Stretching is a great way to start your day, and it can help you with weight loss. When you stretch, you’re increasing your heart rate and getting your blood flowing. This helps your body burn more calories throughout the day. Stretching also helps improve flexibility and posture, which can make it easier to lose weight.
Finally, stretching can help to reduce stress, which can lead to weight gain. When you’re stressed, your body releases the hormone cortisol. Cortisol can lead to weight gain, and it can also make it harder to lose weight. So, if you want to lose weight, it’s important to find ways to reduce stress.
Get More Sleep
A lack of sleep has been linked with increased PMS symptoms. One of the best things you can do to help reduce bloating during your period is to get more sleep. When you’re tired, your body releases the hormone cortisol. Cortisol can lead to increased stress and weight gain (Trusted Source).
So, if you want to reduce bloating and lose weight, it’s important to get enough sleep. Aim for seven to eight hours of sleep per night. If you can’t get that much sleep, try to at least get some extra rest during the day. Take a nap or go to bed early.
The Bottom Line
Bloating is not only uncomfortable, but it can also be a sign that you’re carrying around extra weight. If you want to reduce the bloat and finally see the number on the scale go down, follow these eight conclusive tips.
Avoid sugary drinks, alcohol, caffeine, and processed foods; instead, focus on eating a diet rich in protein and potassium while using less salt. And don’t forget about getting regular exercise and enough sleep! Implementing these healthy habits will help reduce period bloating for good and lead to sustainable weight loss in the long run.
We hope these conclusive tips have armed you with enough information to start seeing a reduction in bloating and an increase in weight loss.
While every person’s body is different, incorporating as many of these changes as possible into your daily routine should help lessen the uncomfortable effects of PMS and lead to a more balanced and healthy lifestyle. What are you waiting for? Start feeling better today!
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Do you have any tips on how to reduce period bloating for weight loss?