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RUSSELL_40 Posts: 16,826
1/21/14 1:23 P

I can think of 2 reasons.

1 ) Fiber. If you have a big increase, which we do when we start eating healthy food, it can cause gas/bloating

2 ) Salt. I know you say you cut down, but do you track sodium on your tracker?

Just a few foods from your tracker sound like a LOT of sodium. Soup, pot pie, canned veggies, french fries, tuna, and beans. Canned foods tend to be loaded with sodium, unless otherwise stated. You can make huge drops by buying No Salt, beans, and vegetables, and reduced salt tuna, and soup, if you can find it, but these are salty foods in general. The other one is ketchup. A tbsp. has 160 mg of Sodium, but we tend to not measure it very well, and if we do, if their are 12 fries left after the Tbsp. is gone, we just add a " little bit " more, and tend to just make it 1.5 Tbsp., even if we didn't actually measure the " little bit " more. It adds up quick.

I would start with adding sodium as a nutrient, and stay below 2000, and see if that works. If not, check out the high fiber foods. I know beans make a lot of people gassy. You may also find out you are lactose intolerant. I drank milk as a child on my cereal, and it wasn't too much of a problem for me, but as I aged, it has become a major issue. I don't drink milk, and have to eat older aged cheese that have less lactose in them.

If all else fails, see a dietitian, and work out the problem, but it isn't the water. Water flushes out your system, and without other factors, actually reduces water weight. Your kidneys were meant to handle water, and I actually have to drink more water, since I urinate more than when I drank pop. This is good, since that is how the body removes toxins. That and sweating, which should also be more, as the body returns to working properly. Thus the need to drink more. Eight glasses of fluid is a minimum, and if you are exercising, you may need those 8 glasses of water, plus any tea, or coffee you drink, or even just 10-12 glasses of pure water.

SHIDAHB SparkPoints: (5,702)
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1/21/14 9:25 A

Thanks everyone! I have decided to cut back just a bit on the water and increase it gradually so that my body has a wind to adjust. I am also trying to decrease my obsession with measuring myself. Every time I look in the mirror I'm tempted put out the measuring tape to see if I'd lost any inches. I'm gonna try to stick with SP's once a month schedule.

Thanks again for you're advice and help!

ANARIE Posts: 13,179
1/20/14 12:45 P

I have to agree with the PP. Water's not the problem. There is no problem. Your tummy sticks out a tiny bit when you have stuff inside of it, and it's flatter when it's empty. That's the way human bodies are. It becomes a little more obvious as you lose some weight, but there's nothing wrong with it.

If you're not uncomfortable, you're not bloated. You're just normal.

AZULVIOLETA6 SparkPoints: (0)
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1/20/14 12:03 P

I took a look at your tracker.

a. You don't have nearly enough vegetables in your diet.
b. Your diet is focused around three things that are potential allergens--wheat, milk and eggs.
You could try removing each of these for a week to see if that makes any difference.

1/2 an inch of change in the size of your waist throughout the day sounds pretty normal...I think that you may just be a little too focused on your body right now.

NIRERIN Posts: 14,233
1/20/14 7:45 A

a half inch difference in measurements throughout the day sounds pretty darn normal. if you're eating a large volume of food your stomach can expand to accommodate it, and since the hours of sleep allow you to digest uninterrupted, more food would move far enough down in the digestive tract that it would no longer be affected the waistline.
also, when you sleep the water in your body sort of evenly distributes over your whole body. and when you stand up, it tends to slide down and puddle in your gut area and in your feet. in a normal, healthy adult this shouldn't be noticeable unless you are really looking for it. when you have kidney or heart issues it can become pronounced enough to be easily seen [i'm talking 2 inches in each ankle sort of noticeable puffiness and straining the skin]. it's kind of like filling a mason jar to 1/3 and then sealing it. when it stands upright, the water is in the bottom round part of the jar. when you lay the jar on it's side, the water distributes along the length of the jar. your body does it a lot more slowly than the jar, but the idea is the same.

if you're sipping water and not gulping air when you do it, i'd definitely say that it sounds like you're eating something now that is irritating you. or that instead of getting fixated on the number on the scale that you have become fixated with the number on the tape measure. your body is constantly changing and it's normal to have a little variance in measurements, especially in an area like your waist where what's actually in your digestive tract at the moment makes a big impact on how much room it takes up. if there isn't anything waiting to be digested, it makes sense for the waist to be a little smaller than when things are filling up the organs in your digestive tract actually being digested. think of your digestive tract like a balloon with a little pinprick to drain water at the bottom. as you eat, the balloon fills up with water [food], expanding it. it's being digested [leaked through the bottom] as you go, but since you're eating the balloon is staying rounder because not as much is getting out the bottom as what you're adding by eating. when you sleep you're not adding to volume in the balloon, so the water draining out the pinprick drains enough out to reduce the volume of what's still in the balloon.

SUNSHINE6442 Posts: 2,213
1/20/14 6:49 A

Wheat can produce gas and bloat. Instead of wheat or white bread maybe try Rye bread with seeds.....eases constipation and bloat because of the fiber arabinoxylan. Toast some up and you can even put your honey on it.

You probably already know that water retention is one of the reasons you puff out...Proper hydration is critical to health and anyone trying to lose weight. Water not only helps quell the appetite but helps convert food into energy ......assists in metabolizing stored fat.

Did you know that water reduces sodium buildup in the body? Fruits and veggies contain rich sources of water and they also help us stay hydrated... Reach for the water first especially when exercising since even mild dehydration may slow down calorie burn.

A Little prune juice seems to help bloat. If you're already bloated, cucumbers can make a great tummy flattening snack. They are high in water and low in fat which can cause increased urination and makes you feel slimmer. Eating an avocado and other potassium rich foods can combat puffiness by balancing excess sodium and reduce water retention . Also celery helps. Fage 0% Plain Yogurt is a good probiotic for bloat and gassiness and add berries to sweeten rather than grabbing flavored yogurts that have more sugar.

Fried foods can delay digestion, so skip fried foods. Some commercial fries have sugar In them to make them taste better. Maybe eliminate foods with sugar and eat more protein. Sugar can cause bloat.

Canned soup, condiments like soy sauce, ketchup, and bottled salad dressing have loads of sodium which can also cause bloat.

Yes, fiber is incredibly important, too much can exacerbate bloat in people who are sensitive. Also large meals tend to be heavy in carbohydrates and fat, which can exacerbate bloating.

Check your food labels too, as Sorbitol and Maltitol are sugar alcohols which are frequently found in sugar free foods and sugarless gum. Sugar alcohols are poorly digested by some people like me and they exacerbate gas and bloat. Parsley is a good digestive aid to reduce gas and bloat....yep, those little trees can do the trick along with the rye bread.

Avocados, nuts and Olive Oil and other healthy fats help keep digestion running smoothly with less bloat. Asparagus, watermelon altho its high in sugar, cucumber, celery, spinach, iceberg and romaine lettuce, tomatoes, zucchini, radishes, eggplant, carrots, sweet and green peppers, spinach, strawberries, blueberries, blackberries, raspberries, cranberries and tangerines, grapefruit and artichokes, Pumpkin, pears, ice slushies made from fresh berries, and also homemade veggie soup (less sodium when homemade) are all foods that can hydrate you and some can even act as a diuretic.

So I agree it's not the water....actually you might need more water to beat the bloat. As the previous poster said if it continues.....see your doctor as it could be a health related problem and not the diet.

Edited by: SUNSHINE6442 at: 1/20/2014 (06:54)
SLIMMERKIWI SparkPoints: (243,564)
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1/20/14 2:05 A

A lot of people find that their measurements go down a little when they are lying down.

The question is - do you FEEL bloated? ........... OR is it just the tape measure that is telling you that you are bloated. IF you DON'T feel bloated, try measuring yourself less often. The only reason that I measured myself so regularly is because I FELT bloated, and it was very significant the difference - a couple inches after having a cup of tea, or a few inches by the end of the day. It was enough that I often had to change clothes to more roomy ones.

Now a kinda awkward question ......... I don't want to sound vulgar, but do you pass a lot of wind? If this is the case, then it could be down to a sudden increase in fibre, or it could even be that you may be swallowing a lot more air, (especially if you chew gum or drink carbonated drinks), or even both possibilities.

I really think that if this is a real problem for you, then perhaps you might be best advised to talk with your Dr.


Edited by: SLIMMERKIWI at: 1/20/2014 (02:21)
SHIDAHB SparkPoints: (5,702)
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1/20/14 1:39 A

Thanks for the response.

I haven't had a problem with my feet swelling. And my stomach isn't aching. It just bloats up with what I believe is water and air. So far it hasn't hindered my workout but it stays on all day and goes down when I sleep. Even when I take naps. I was thinking that was because I don't drink water when I sleep but I'm not sure. I only weigh myself every 1-2 weeks. And I measure myself often (for motivation) my chest (below my bust has gotten smaller, along with my his and thighs but the waistline is effected by the bloat. It goes down 1/2 inch in the morning (after I wake) then by 10 (after I have breakfast with a glass of water) it slowly goes back up. Some suggested it was the vigorous workouts. I usually drink 1.5 liters a day, and take random sips throughout. So don't know what wrong?


ANARIE Posts: 13,179
1/19/14 10:49 P

What do you mean when you say "bloat?" Do you have swelling in your feet, or does your stomach feel upset? Or are you weighing yourself at different times of day and seeing fluctuations on the scale?

If you're just going by the scale, there's an easy, 100% certain cure. Stop weighing yourself. Sometimes people are surprised that they weigh more later in the day, but that's totally normal. If you weigh yourself first thing in the morning, then drink a cup of water, then get on the scale again, it's just the same as if you get on the scale carrying that cup of water in your hand. You're measuring the weight of the water inside you, but that water isn't really part of you. It'll be gone as soon as you have a potty break. That's the reason they always say to weigh yourself no more than once a week, on the same day of the week, at the same time of day.

If it's tummy bloat that you're feeling, try just starting to prehydrate earlier. Rather than drinking a bottle of water in the half hour before you work out, drink a little water when you brush your teeth, a little while you're looking for your shoes, and a few sips just before you start your workout. Again, if you drink a whole cup all at once, it's going to sit there for a little while, and that can be uncomfortable. Water is really heavy, so it quite literally weighs you down if you drink a bunch at once.

SLIMMERKIWI SparkPoints: (243,564)
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1/19/14 7:59 P

I had the problem with the bloating AFTER having breakfast, but not before. My Specialist and I tracked it down to dairy-food intolerance. Just a little bit of cow's milk in a cup of tea was what did it. I changed to soy milk and don't have the problem. There are LOADS of reasons why you could be feeling bloated. I tracked mine because I kept a diary of every little thing I ate/drank and what my waist/hip measurements were when I got up, AFTER having gone to the loo, and before b/fast, then again about 15 - 20 minutes after breakfast.


AZULVIOLETA6 SparkPoints: (0)
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1/19/14 7:53 P

It's not the water--it might be the increase in fiber.

It sounds like you have changed a lot of things all at once--give your body a chance to adjust.

The only time that I feel bloated is when I am consuming too many carbs...and in my case those tend to be high-fiber, whole-grains.

Edited by: AZULVIOLETA6 at: 1/20/2014 (02:05)
NIRERIN Posts: 14,233
1/19/14 7:50 P

are you double drinking? in other words, while you didn't drink much water before, odds are you had coffee, tea, soda, other beverages. as part of drinking more water are you drinking less of the other beverages? your body will take water out of whatever you give it when it needs it [this is speaking from experience. i have years under my belt of having nothing but soda and an occasional tea], so even if you weren't drinking plain water, your body was taking the water from whatever you gave it. if you're having water on top of the liquids that you had before, that might also be part of the problem. or if you're trying to chug ten glasses when you wake up in the morning or otherwise not spacing them out throughout the day.
and there are two other reasons i can think of for bloat. one is that in making so many drastic changes that you have introduced something that doesn't agree with your system and the bloat is related to that. the other is if you have a preexisting medical condition and the water issues are related to that, but most people with those issues are made very aware of how much they need to monitor their intake and such and contact their doctor with any changes.

SLIMMERKIWI SparkPoints: (243,564)
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1/19/14 7:18 P

8 glasses of water a day is NOT a hard-and-fast rule, and in fact, a lot of us don't actually NEED that. There are a lot of factors to be considered:

* The climate: you need more in hotter weather

* If you sweat a lot

* What food you eat: For those who consume a lot of casseroles/soups etc., then you are getting a lot more water than you think. Some food has a lot more water content - think watermelon, cucumbers, tomatoes, etc. Even CHEESE has water content.

* The colour of your urine: if you urine is a pale colour, then odds are you don't need any more fluid. If it is dark, then you can usually afford to increase the fluid, altho' some medications can have an affect on the colour. If it is clear, then you can afford to cut back.

* If you do a lot of strenuous exercise, then generally you will need some extra fluid.

Just remember, it doesn't HAVE to be water - herbal tea, ordinary tea, coffee, jelly, diet soda, etc. are all acceptable fluids. Just pay attention to calories and added sugars with your drinks.

It sounds like you have jumped into this lifestyle change rather quickly. You are best to take baby steps - change only one or two things and only when your mind/body is used to the change, add something else to the mix. It might be something as simple as reducing soda/juice but increasing water (or herbal teas etc.) It might be eating a couple extra pieces of fruit/veges in a day. It might also be going for a regular 15 minute walk, or taking the stairs instead of a lift.

Going about this way is generally a lot more successful, in that it is more inclined to last for life, because you are gradually UNlearning the old bad habits which brought you here, and replacing them with the healthier new ones.

Don't expect a sudden drop in weight - a lot of people complain of gaining initially, but this is quite normal. You are developing muscle and you will retain some fluid to accommodate this. Where this is the cause, it will resolve in time and you will start to see positive results. AND those results are better measured by how your clothes fit, your energy level, your fitness level, the quality of your sleep, your skin/hair condition, your blood results (if you had a problem with things like HbA1c or Cholesterol), than relying on the scales.


DRAGONCHILDE SparkPoints: (61,251)
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1/19/14 2:07 P

Absolutely not. Water is critical for your body's health, and is NOT the cause of your bloat. Staying hydrated is key to success with weight loss!

It takes time to see changes, and it can take a few weeks for lifestyle changes to really show. Your dramatic increase in exercise is actually the most likely culprit, and it's normal and healthy. Here's what's up:

Give things a few weeks, and have a little patience. It took time to put the weight on, it'll take time to get healthy again!

SHIDAHB SparkPoints: (5,702)
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1/19/14 11:37 A

I just became active on SP last week and have dramatically changed up my diet and exercising. Since then I have been working on balancing my calories and and exercising A LOT. Have a look at my trackers you'll see. Anyway, I had never been one to drink water, for that past I'll say 3 years I only drank it when I was absolutely thirsty, living in a humid environment. I would drink about 2 cups a day. As my new year resolution, I have started drinking about 8 cups a day and restricting my sodium intake. I expected to still retain some water because I had lived off the minimum for so long, but I thought the bloat might be gone by now (Its been a week). Its actually starting to discourage me from drinking the 8-10 cups a day because the bloat only shows up when I drink. Usually before I workout. The reason it is so discouraging is because it is gone when I wake in that morning but once I have a drink it comes back. Does anyone know why this is? Is it still my body adjusting? Should I reduce my water intake regardless of the heavy exercising?
Any advice would be great?

Edited by: SHIDAHB at: 1/19/2014 (12:29)
Page: 1 of (1)  

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