I am Bloated!

By Alicia Capellan- East Providence, RI

Ready to get rid of that holiday bloat that has been putting a red mark around the waistline of your pants? The uncomfortable feeling of guilt, knowing that we have indulged ourselves with high calorie treats, alcohol, and sweets. You probably have your mindset on getting back into a regular exercising schedule and eating better again. Try some of these helpful ideas to get rid of your water weight and bloating feeling. Incorporating these ideas with your healthy diet and getting back to your daily workout, you will feel better sooner than later.

Boost your Intensity!

I have heard around the gym that that some members had some work holiday pot luck parties. They said they felt horrible and their workout seemed harder than usual because of the amount of Swedish meatballs consumed followed by the sugar cookies chased down with peppermint hot cocoa. Also a few workout days might be missed here and there because of special holiday events and gatherings. Getting back into a full head on routine may feel hard and feeling sluggish at first, but it will be worth it all. Let us keep in mind that 3500 calories equals a pound of fat, trying to burn up to 500 calories a day can lead to 1 pound of fat lose in 7 days! Boost your workouts up with intensity and stay focused!

Be Clean with Veggies

Cleansing your body will help that sluggish feeling go away. With the greenest of vegetables such as spinach, broccoli, cabbage, kale, and asparagus have these things called phytonutrients that play a role in being a natural diuretic. Phytonutrients help increase transportation of toxins from the kidneys to urine. Also powerful antioxidants can help liver cells recover from all the holiday hot cider. To make this become an easier part of your daily diet, just add some of these vegetables into each meal, mix some kale or spinach into our protein shakes, or add these green vegetables with wheatgrass into a fruit smoothie to make a detox shake!

Decrease your Bad Carbohydrates

‘Merry Carbs to you all! And to all a good night!’ When we overindulge with many carbohydrates, the body will hold on to water. Carbs are stored as glycogen, and with each gram of glycogen will keep 4 grams of water on to the body. When this happens the liver and muscles are full of water. This is the point where we are all happy we live in New England and we get to wear more layers to hide our water weight. To get rid of this extra water weight from all the holiday events, reduce your carb intake for just about 1-2 weeks. Your body will start to use the stored glycogen that have been stored in your liver and muscles, and you lose the water.

Spice it up!

Boost up your metabolism by spicing it up! To get that metabolism moving incorporate some spicy foods. Grabbing capsaicin compounded foods such as green tea and chilli peppers have shown to increase the metabolism as well as reduce appetite. Turmeric, chilli powder, cayenne pepper powder, ginger, mustard powder, hot sauce, and a variety of seasonings and spices will give that extra boost your body needs.


Alicia Capellan graduated from URI with a degree in Human Development and Family Studies. She holds a personal training certification from AFAA (Aerobics and Fitness Association of America) and has over 4 years of experience as a personal trainer. Alicia is a Fitness Nutrition Specialist certified through NASM (National Academy of Sports Medicine) and is passionate about educating others about nutrition. Alicia has fought her own battles with weight gain and loss surrounded by environmental influences of her culture throughout childhood and college. She’s lost over 100lbs and wants to pay it forward by motivating and educating others to take similar paths towards getting stronger and healthier both physically and mentally.

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