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Do you often feel bloated, sluggish, or notice stubborn fat filling your body? Do you notice this after consuming a meal? If you answered yes to any of these questions, digestive issues may be the cause of your weight gaining problems.
Digestion plays a huge role in the body. Not only does it provide you fuel for the day; It also helps your immune system, hormone balance, and even your mental health. By breaking down food and absorbing the nutrients, your choice of food plays a very important factor.
But just cutting the junk won't boost your digestive system immediately. By taking more crucial steps, not only will you boost your digestive tract but you will also lose fat at a higher rate. Here we've created 8 easy steps you can take to help you improve digestion and overall weight loss.
Drink Plenty of Water
Thirsty? Pick up a glass of water next time you believe you are aching for an unhealthy snack. It is more than likely your body asking for more water than food. This can help prevent overeating and promote good body hydration, both two important habits in maintaining weight loss. By drinking a sufficient amount of water, your body can digestive properly. Water also helps regulate other parts of your body too. 60% of your body weight is water. This water is used in cells, organs, and tissues to maintain body functionality.
According to an article reviewed by Sanjai Sinha, MD in Everyday Health, water helps certain nutrients to dissolve and move along smoothly in your digestive tract.
Keep your body feeling good and healthy by eating and drinkings foods that will ultimately "flush you out". There are several different ways you can detox. In a previous post, Post Fourth of July Cleanse, we mentioned adding fruits to your water, drinking kombucha, trying a herbal cleanse tea, and plenty of cardio. If you are ever willing, try them all and see which one works for you. Don't detox every day, some forms of detox are a diuretic and may cause dehydration if not used properly.
Set up a schedule for days to go to the gym or to work out in general. It is important to work up a sweat and burn off excess calories you digested throughout the day. Cardio is one of the best ways for you to burn off calories while working at your own pace. Experiment with different types of cardio and free weight to help you build your muscles and boost your metabolism.
Stuffing your face and overeating can definitely cause a weight gain. Practicing proper eating habits can help you lose weight and help your body absorb nutrients properly. The saliva in your mouth contains enzymes that break down food and moistens the mouth for swallowing. By eating slowly you are also allowing your body to recognize when you are full.
Eat Plenty of Fiber
There are two forms of fiber you can ingest, soluble and insoluble fibers. Insoluble fibers are often found in foods like wheat, nuts, beans, and certain vegetables. This specific fiber cannot be digested properly but it does help move things along in your digestive system. Since it cannot be digested insoluble fibers passes through the stomach and heads straight to the large intestine. There in the intestines lives a complex community of bacteria called the Gut Flora, which feeds off the fiber. These bacteria help reduce inflammation in the body amongst other things. By adding more fiber, the bacteria can reduce inflammation and in turn help you shed pounds quickly.
Fiber also helps keep you full and reduces your appetite. Try adding more fiber to your diet.
Eat Foods with Probiotics
Don't forget the pickles! Yes, that's right pickles, though a little high in sodium, is a fermented food with probiotics to help aid your digestion. Probiotics are microorganisms that live in fermented foods. It is said they contain several health benefits such as the ability to improve digestive health, reduce depression, and promote heart health. Believe it or not, some of the food you already have in your fridge may be packed with necessary probiotics. Add these items to your shopping list.
Eat the "Good" Fats
There are two types of fat we eat, the good and the bad. It's no secret fast food, sugary treats, and deep fried foods are drenched in oil and fats. But that is not the type of fat you need in your life. Eating junk will cause your weight to go up! You want to achieve your goals by making the number on the scale go down.
The good type of fats you should be eating include avocado, fish, nuts, and light portions of extra virgin olive oil.
Try these step out and see the number on the scale get closer to your goal!
Graphic: Courtesy of Olivia Thomas