how to figure out it was fat/water retention?

[vanzer sub5]

when i eat and drink my stomach and face get little bloated, but after a few hours of not eating/drinking it gets smaller again. i'm sick of this cycle, I mean how am I going to stay lean. i'm also in muscle building js started 1month ago

 

[new H150i]

when i eat and drink my stomach and face get little bloated, but after a few hours of not eating/drinking it gets smaller again. i'm sick of this cycle, I mean how am I going to stay lean. i'm also in muscle building js started 1month ago

1. Salt & Processed Food:
Too much sodium = water retention = puffy face & belly.
Try more whole foods and check how much salt goes into sauces/condiments.

2. Water:
Chugging water in one go might not help as much as sipping throughout the day.
Staying hydrated actually reduces bloating by flushing out excess sodium.

3. Fiber:
Fiber is good, but adding a ton too fast can make you bloated.
Gradually increase fruits, veggies, and whole grains so your gut can adjust.

4. Food:
Huge meals can stretch your stomach; smaller and more frequent meals might work better.
Eating slower (and actually chewing) reduces air swallowed → less bloat.

5. Food Intolerances:
Try removing dairy and gluten for a bit to see if bloating improves.
Keep track of what you eat to find anything that might cause bloating.

6. Weightlifting:
When you start lifting, your muscles hold more glycogen and water.
Aim for a slight calorie surplus (200–300 above maintenance) instead of overeating.

7. Carbonation And Alcohol:
Fizzy drinks add gas → immediate bloat.
Alcohol can lead to water retention and wreck your gut health.

8. Stress & Sleep:
Stress hormones (cortisol) can cause fluid retention.
Aim for 7–9 hours of sleep so your body can recover and balance hormones.

 

[vanzer sub5]

1. Salt & Processed Food:
Too much sodium = water retention = puffy face & belly.
Try more whole foods and check how much salt goes into sauces/condiments.

2. Water:
Chugging water in one go might not help as much as sipping throughout the day.
Staying hydrated actually reduces bloating by flushing out excess sodium.

3. Fiber:
Fiber is good, but adding a ton too fast can make you bloated.
Gradually increase fruits, veggies, and whole grains so your gut can adjust.

4. Food:
Huge meals can stretch your stomach; smaller and more frequent meals might work better.
Eating slower (and actually chewing) reduces air swallowed → less bloat.

5. Food Intolerances:
Try removing dairy and gluten for a bit to see if bloating improves.
Keep track of what you eat to find anything that might cause bloating.

6. Weightlifting:
When you start lifting, your muscles hold more glycogen and water.
Aim for a slight calorie surplus (200–300 above maintenance) instead of overeating.

7. Carbonation And Alcohol:
Fizzy drinks add gas → immediate bloat.
Alcohol can lead to water retention and wreck your gut health.

8. Stress & Sleep:
Stress hormones (cortisol) can cause fluid retention.
Aim for 7–9 hours of sleep so your body can recover and balance hormones.

very helpful, thanks man