What to do to decrease a bloated belly
I dropped a dress size without focusing on healthy eating, a sugar detox or healthy snacks.
This is the bare bones of what I teach all my clients.
I’m Laura Kalirai, coach, here are the steps you need to take to get rid of a bloated belly and water weight without ozempic or a 1200 calorie diet.
Contents:
Introduction
Core habits to develop for life
Habits for weight loss
The mindset you need to be in for this to work
How to get support if you’re starting out
Introduction
A bloated belly is often caused by eating too much food. It sounds SO simple, but so many people have been lied to, led to believe they have a food intolerance, or that their body is somehow broken or not functioning properly. Sometimes it IS - I’m not saying that intolerances don’t exist, but so many of my clients have seen their IBS gone, their constipation gone, and their bloated belly go down when they learn how to stop eating too much. This guide aims to show you exactly what I teach my clients so you can try it out yourself before deciding there’s something wrong with you.
Let’s get straight to the point. You’re going to think this process is so incredibly simple - and that’s because it is.
Core habits to develop for life
This is the bit I heard so many people tell me about, so many times, but I really resisted (this is where the mindset stuff comes in - scroll down to read that bit) - it’s the mindful eating part.
Sitting down at a table to eat; plating your food; no distractions. Aim to eat 3-4 meals per day for optimum results.
These are the habits that will bring your attention to your food. Its texture, flavour, and of course, quantity. Like any good relationship, you get more out of it when you give it attention. Research shows that we’re more likely to eat 50% less when we eat without distractions.
Habits for weight loss
Eat when you’re hungry, stop just before you’re full. You’re aiming for a little hunger that develops into a rumble as a sign to begin eating, and a neutral feeling in the stomach to know when to stop. My clients use my Neutrality Scale to figure out when exactly this point is. You get get yours here.
Allowing yourself to sit with hunger, in the simplest sense, allows your body time to use its stored energy (fat). Stopping eating with a neutral feeling (not still hungry, not full) stops your body storing excess energy.
The mindset you need to be in
This is where coaching comes in. Your mind will tell you so many reasons why you can’t do this. It will try to revert you back to what feels ‘comfortable’ - which will really lead you back to the discomfort of where you are now. I’m talking about going on a fad diet, your old low carb way of eating, fasting, or even giving up altogether. Coaching is what helps me not just stick to my goals but helps me uplevel to heights I never thought I’d uplevel to.
If you’ve ever tried eating ‘in moderation’ before and felt short-changed - I’ve got you. I felt exactly the same way when I tried it, because I was operating from a dieter’s mindset. I felt restricted, because I thought I was restricted.
You need to start thinking abundantly. Stop giving your power away by saying ‘I can’t eat that, it makes me bloat’. You might even be sure it’s the food, but it could be that you’re just eating too much for your body to cope with. Thinking abundantly throughout this process - about what you GET to do (eating whatever you want, three times per day) not what you don’t get to do, is the key to your success.
How to get support if you’re starting out
At the moment I am inviting people for a call with me to talk about 1:1 coaching. Get in touch here if you’d like to start working on changing your relationship with food.