Feeling Overstuffed and Bloated? Here’s How to Get Relief From Your Food Hangover

When there’s such a delicious (and elaborate) meal on the table, it’s easy to go overboard during the holidays. Whether it’s a salt binge, too many sweets, or a combination of the two, don’t resign yourself to feeling uncomfortable all day long. These tips will help you feel better sooner.

Start chugging (water, that is): Be sure to hydrate before bed and have a full cup of water ready to drink as soon as you wake up. Former Canyon Ranch director and group fitness expert Aimee Nicotera also recommends drinking two to three liters of water throughout the day. It may feel counterintuitive to drink a lot of anything when you’re feeling full, but you’ll start feeling better immediately.

Freshen up: Aimee suggests starting out the morning with a hot shower, so there’s no time to sit around and succumb to that “blah state.” Taking the initiative ASAP will make everything else feel easier. Once you’re all cleaned up, don’t just reach for any old outfit; choose clothing that makes you feel confident and comfortable. “Feeling better mentally is an important part of feeling better physically,” says Aimee.

Fill up with morning fiber: One of the worst things you can do after overindulging is skip out on breakfast the next day and mess with your metabolism. Instead, enjoy a filling breakfast like a cup of oatmeal or bowl of high-fiber cereal. A breakfast that’s full of fiber will support healthy digestion and keep your stomach satisfied throughout the morning. This way, you won’t be ravenous for a huge lunch or snack on whatever’s in sight and stay stuck in the cycle.

Stretch and twist: According to yoga teacher Tara Stiles, it’s plain and simple: “Twists just get things moving.” After a big meal, get things moving with a fire-building yoga sequence full of twists that support digestion and release toxins. If you don’t have time for a full sequence, take two minutes to move through a handful of yoga poses for digestion ¡ª especially that Reclining Twist!

Get in some cardio: Even if you’re feeling bloated and sluggish, hitting up a quality cardio session to sweat things out is some of your best defense against the dreaded food hangover. Whether you head to your favorite cardio class or spend 30 minutes on the treadmill, you’ll feel 10 times better after a little exercise.

Keep your meals clean: You don’t have to go overboard with a liquid diet or crazy detox, but do your best to eat clean all day long. Reach for balanced, light meals full of fresh seasonal produce and whole grains. Steer clear of processed foods and too much sugar or salt ¡ª your body will thank you later.

Let it be: After you’ve had a fun night out, don’t be unkind to yourself. There’s no reason you shouldn’t be able to enjoy a festive meal freely, so don’t allow negative self-talk to take over. The best thing you can do is move forward with a positive attitude and happy memories of your fun.

Related: A Spicy Ginger Smoothie to Help You Detox

Image Source: POPSUGAR Photography / Benjamin Stone

Feeling Overstuffed and Bloated? Here’s How to Get Relief From Your Food Hangover

When there’s such a delicious (and elaborate) meal on the table| it’s easy to go overboard during the holidays. Whether it’s a salt binge| too many sweets| or a combination of the two| don’t resign yourself to feeling uncomfortable all day long. These tips will help you feel better sooner.

Start chugging (water| that is): Be sure to hydrate before bed and have a full cup of water ready to drink as soon as you wake up. Former Canyon Ranch director and group fitness expert Aimee Nicotera also recommends drinking two to three liters of water throughout the day. It may feel counterintuitive to drink a lot of anything when you’re feeling full| but you’ll start feeling better immediately.

Freshen up: Aimee suggests starting out the morning with a hot shower| so there’s no time to sit around and succumb to that “blah state.” Taking the initiative ASAP will make everything else feel easier. Once you’re all cleaned up| don’t just reach for any old outfit; choose clothing that makes you feel confident and comfortable. “Feeling better mentally is an important part of feeling better physically|” says Aimee.

Fill up with morning fiber: One of the worst things you can do after overindulging is skip out on breakfast the next day and mess with your metabolism. Instead| enjoy a filling breakfast like a cup of oatmeal or bowl of high-fiber cereal. A breakfast that’s full of fiber will support healthy digestion and keep your stomach satisfied throughout the morning. This way| you won’t be ravenous for a huge lunch or snack on whatever’s in sight and stay stuck in the cycle.

Stretch and twist: According to yoga teacher Tara Stiles| it’s plain and simple: “Twists just get things moving.” After a big meal| get things moving with a fire-building yoga sequence full of twists that support digestion and release toxins. If you don’t have time for a full sequence| take two minutes to move through a handful of yoga poses for digestion especially that Reclining Twist!

Get in some cardio: Even if you’re feeling bloated and sluggish| hitting up a quality cardio session to sweat things out is some of your best defense against the dreaded food hangover. Whether you head to your favorite cardio class or spend 30 minutes on the treadmill| you’ll feel 10 times better after a little exercise.

Keep your meals clean: You don’t have to go overboard with a liquid diet or crazy detox| but do your best to eat clean all day long. Reach for balanced| light meals full of fresh seasonal produce and whole grains. Steer clear of processed foods and too much sugar or salt your body will thank you later.

Let it be: After you’ve had a fun night out| don’t be unkind to yourself. There’s no reason you shouldn’t be able to enjoy a festive meal freely| so don’t allow negative self-talk to take over. The best thing you can do is move forward with a positive attitude and happy memories of your fun.

Related: A Spicy Ginger Smoothie to Help You Detox

Image Source: POPSUGAR Photography / Benjamin Stone

How to Treat Yourself at a Dinner Party and Avoid the Discomfort of Bloating

9 ways to avoid a bloated belly ¡ª Women’s HealthA genius way to prepare bite-size appetizers ¡ª Real SimpleHow your alarm clock can hurt your health ¡ª Shape12 ways to drink more water ¡ª SelfHere’s how to burn off your favorite holiday foods ¡ª HealthMake these your go-to protein snacks ¡ª Cooking LightHow science can actually motivate you to get moving ¡ª FitnessBest moves for the lower abs ¡ª GreatistVegetarian recipes for a delicious slow-cooked meal ¡ª POPSUGAR Food

How to Treat Yourself at a Dinner Party and Avoid the Discomfort of Bloating

9 ways to avoid a bloated belly ¡ª Women’s HealthA genius way to prepare bite-size appetizers ¡ª Real SimpleHow your alarm clock can hurt your health ¡ª Shape12 ways to drink more water ¡ª SelfHere’s how to burn off your favorite holiday foods ¡ª HealthMake these your go-to protein snacks ¡ª Cooking LightHow science can actually motivate you to get moving ¡ª FitnessBest moves for the lower abs ¡ª GreatistVegetarian recipes for a delicious slow-cooked meal ¡ª POPSUGAR Food

How to Ditch That Pudgy Pooch

Eating 80/20 and hitting the gym have helped you reach your weight-loss goal, but you’re still trying to get rid of that little extra pooch around your midsection. Here are three things you can do every week to help you achieve a trimmer belly.

When Eating

Take an honest look at your diet and your bathroom schedule. Your belly might not be caused by fat but by air trapped in your digestive system. If you’re not getting enough fiber (you need 25 to 30 grams a day), constipation can cause bloating. On the other hand, overdoing it on fiber or eating too many gas-producing foods like broccoli, apples, or beans can also make your belly pooch a bit. Thankfully, there are also foods you can eat, like blueberries, that are proven to diminish belly fat, so sip on this flat-belly smoothie or crunch on this flat-belly salad to keep you regular and help you debloat.

When Doing Cardio

Studies show that including interval training in your cardio sessions is proven to diminish belly fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second fast-paced or sprinting intervals ¡ª here’s a 45-minute treadmill workout that does just that. High Intensity Interval Training (aka HIIT) works on the same principle as intervals, where you push to your maximum training for a period of time and follow up with a shorter rest period. Give this type of workout a try with our full-body 10-Minute HIIT Workout.

When Strength Training

Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank or core moves using a ball. Simply balancing on one leg on a BOSU will target your core too. Also try using different types of equipment ¡ª this 10-minute ab video features a small hand towel to sculpt your core.

Image Source: POPSUGAR Photography / Ericka McConnell

How to Ditch That Pudgy Pooch

Eating 80/20 and hitting the gym have helped you reach your weight-loss goal| but you’re still trying to get rid of that little extra pooch around your midsection. Here are three things you can do every week to help you achieve a trimmer belly.

When Eating

Take an honest look at your diet and your bathroom schedule. Your belly might not be caused by fat but by air trapped in your digestive system. If you’re not getting enough fiber (you need 25 to 30 grams a day)| constipation can cause bloating. On the other hand| overdoing it on fiber or eating too many gas-producing foods like broccoli| apples| or beans can also make your belly pooch a bit. Thankfully| there are also foods you can eat| like blueberries| that are proven to diminish belly fat| so sip on this flat-belly smoothie or crunch on this flat-belly salad to keep you regular and help you debloat.

When Doing Cardio

Studies show that including interval training in your cardio sessions is proven to diminish belly fat. If you find that you normally stick to a consistent pace when running| biking| or swimming| mix it up by adding 10- to 60-second fast-paced or sprinting intervals ¡ª here’s a 45-minute treadmill workout that does just that. High Intensity Interval Training (aka HIIT) works on the same principle as intervals| where you push to your maximum training for a period of time and follow up with a shorter rest period. Give this type of workout a try with our full-body 10-Minute HIIT Workout.

When Strength Training

Basic crunches can help tone your abs| but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank or core moves using a ball. Simply balancing on one leg on a BOSU will target your core too. Also try using different types of equipment ¡ª this 10-minute ab video features a small hand towel to sculpt your core.

Image Source: POPSUGAR Photography / Ericka McConnell

Bloated? These Foods May Be the Culprits

The gift of a bloated belly isn’t only reserved for women during that time of the month. Sometimes it’s the foods we eat that can cause that full, gassy feeling. Here’s a list of foods that may be contributing to your balloon-like belly, so you may want to think about limiting or avoiding them.

Dairy products: Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. Try limiting the amount of milk, cheese, yogurt, and ice cream you eat, and see if that helps. If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products. Apples and pears: These fruits contain about five grams of fiber each, so they’re an excellent source of soluble fiber, but they can also wreak havoc on sensitive tummies. Don’t avoid them entirely, though. Eating half or a quarter of these fruits, or peeling them first, will allow you to enjoy their flavor without paying the price.Beans: This magical fruit contains oligosaccharide, a type of sugar which is not normally digestible by our bodies. When this sugar reaches your large intestine, the bacteria go to town eating it up, and the gas you produce is an unfortunate byproduct. Eat small amounts of beans along with easily digestible whole grains such as rice or quinoa to help your body get used to them.Broccoli, cabbage, and asparagus: These highly nutritious veggies are often avoided because of the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This sugar goes undigested until it reaches the large intestine, where it’s fermented by methane-producing bacteria. Unfortunately, there’s nothing you can do to cut down on the gas they produce, but eating them in moderation and with other foods should help prevent a bloated belly afterward.Fatty foods: Fat slows down digestion, giving food more time to ferment. It also increases the sensation of fullness. Salty foods: Sodium may not cause gas, but it definitely makes you retain water. Cut back on the salt you add to foods, and be a label reader to make sure you’re not exceeding 2,300 mg a day. Gum and hard candy: When you chew or suck on these, you end up swallowing more often, which means you’re probably swallowing more air. Also, ones that contain artificial sweeteners can also lead to GI issues. Carbonated beverages: Bubbly drinks such as soda and beer release carbon dioxide, which can translate to bloat.

If you’re still feeling bloated, try this detoxing yoga sequence.

Image Source: POPSUGAR Photography

Bloated? These Foods May Be the Culprits

The gift of a bloated belly isn’t only reserved for women during that time of the month. Sometimes it’s the foods we eat that can cause that full| gassy feeling. Here’s a list of foods that may be contributing to your balloon-like belly| so you may want to think about limiting or avoiding them.

Dairy products: Lactose intolerance can range from mild to severe| but either way| gas is usually a symptom. Try limiting the amount of milk| cheese| yogurt| and ice cream you eat| and see if that helps. If it does| you don’t have to ditch dairy altogether. Drink lactose-free milk| or take Lactaid pills to help your body digest milk products. Apples and pears: These fruits contain about five grams of fiber each| so they’re an excellent source of soluble fiber| but they can also wreak havoc on sensitive tummies. Don’t avoid them entirely| though. Eating half or a quarter of these fruits| or peeling them first| will allow you to enjoy their flavor without paying the price.Beans: This magical fruit contains oligosaccharide| a type of sugar which is not normally digestible by our bodies. When this sugar reaches your large intestine| the bacteria go to town eating it up| and the gas you produce is an unfortunate byproduct. Eat small amounts of beans along with easily digestible whole grains such as rice or quinoa to help your body get used to them.Broccoli| cabbage| and asparagus: These highly nutritious veggies are often avoided because of the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This sugar goes undigested until it reaches the large intestine| where it’s fermented by methane-producing bacteria. Unfortunately| there’s nothing you can do to cut down on the gas they produce| but eating them in moderation and with other foods should help prevent a bloated belly afterward.Fatty foods: Fat slows down digestion| giving food more time to ferment. It also increases the sensation of fullness. Salty foods: Sodium may not cause gas| but it definitely makes you retain water. Cut back on the salt you add to foods| and be a label reader to make sure you’re not exceeding 2|300 mg a day. Gum and hard candy: When you chew or suck on these| you end up swallowing more often| which means you’re probably swallowing more air. Also| ones that contain artificial sweeteners can also lead to GI issues. Carbonated beverages: Bubbly drinks such as soda and beer release carbon dioxide| which can translate to bloat.

If you’re still feeling bloated| try this detoxing yoga sequence.

Image Source: POPSUGAR Photography

The Flat-Belly Foods to Eat All Day Long

The Flat-Belly Foods to Eat All Day Long

Dealing with bloat can be a year-round issue| even when you’re not donning on a bikini. For those days when you feel sluggish| every little bit helps. Make every bite count by opting for foods that help flatten your stomach and make you feel lighter on your feet. Registered dietitian and Women’s Health Contributing Editor Keri Glassman recommends eating whole| unprocessed foods in order to reset your intentions and your diet. “When you’re eating whole real foods| the types of foods you should be eating on a regular basis| your body is doing a good job of cleansing itself|”” she explains. “”For example| if you’re eating lots of fruits and vegetables and you’re getting a lot of fiber| your body is working to cleanse itself u2014 your GI tract| your liver| your kidneys clean your body out.””

Fresh produce tops Keri’s list of foods that help you cleanse| but she recommends the following as excellent flat-belly foods for their high-fiber content and digestion-relieving properties. Read on for the list| as well as ways to incorporate them into your diet.

| Fennel

Fennel is a good source of fiber and high in antioxidants and can aid in digestion by helping eliminate gas and bloat.

Try it: Try this bright fennel and orange salad| or make fennel seed tea by steeping seeds in hot water for a few minutes.

| Avocado

Avocados are a good source of fiber as well as MUFAs (monounsaturated fatty acid)| which studies have shown may target belly fat.

Try it: These creative ways to use avocado will help you get over avocado fatigue.

| Lemons

Lemons and limes are great additions to your diet to help cleanse your system.

Try it: Start the day with a mug of hot water and lemon| or add lemon or lime to your water.

| Cabbage

Cabbage can help release excess fluid and water retention| but Keri notes that| for some people| it can have the opposite effect and make them feel gassier.

Try it: These healthy cabbage recipes are a great place to start.

| Fermented Foods

Fermented foods like kimchi or kefir are high in probiotics| which help eliminate gas and bloat in your belly.

Try it: Try adding a little kimchi to your cooking| or sip on kefir the next time your belly needs a little help feeling better.

| Dandelion Greens

Dandelion greens help stimulate the digestive tract and have diuretic properties.

Try it: Make this detoxifying berry and dandelion greens smoothie.

| Artichokes

Artichokes have a high-fiber content to help keep your digestive tract moving| as well as potassium| which helps flush out sodium from your system and debloat your belly.

Try it: Here’s how to prepare an artichoke so you can enjoy it in different dishes.

| Beets

Beets are a good source of fiber and protein| but to watch sugar intake| Keri suggests you don’t overdo these| especially if you are on a cleanse.

Try it: This easy roasted beet salad is sure to become a favorite.

Feeling Bloated? Do This Now For Quick Relief

If you want to fight belly fat, burning calories and fat through cardio ¡ª especially interval training ¡ª is your best bet. Bloating, on the other hand, is its own beast, and you can’t feel like you’re rocking your bathing suit if your belly is superpuffy. Luckily, there are easy ways to reduce bloating so that you can show off that tummy you’ve been working so hard to get.

Put this down: Not only is too much sodium bad for your heart, but it will also cause you to retain water ¡ª and not just in your belly ¡ª so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren’t the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.Sip this: When you’re belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you’re not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature’s beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers. Limit this: Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods. Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yogurt, and cheese, and look for dairy-free alternatives.Eat this: Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you’re not accustomed to eating enough fiber, then slowly add more and more fiber to your diet ¡ª go too fast, and you’ll feel even more bloated than before. Include berries, avocado, kiwi, beans, whole grains, and other high-fiber foods in your meals and snacks every day. Slow down: One small cause of bloating could be that you’re swallowing too much air when you’re scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat, and really chew your food.Get tropical: Eating pineapple can ease bloating too. This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat. Here’s a bloat-fighting smoothie recipe to try that’s made with pineapple. Get moving: Daily physical activity can also prevent constipation, so aim for 30 minutes a day.Cheers to this: Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention. For your health and your belly’s sake, stick to one alcoholic beverage, and follow it with a huge glass of water. Image Source: POPSUGAR Photography / THEM TOO