jesseg123
Ascending monkey
- Joined
- Mar 16, 2026
- Posts
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What "bloat" actually is:
Bloat isn't fat. Its usually stuff like:
FIX YOUR SODIUM + POTASSIUM BALANCE
Most people get this part wrong:
DRINK MORE WATER (NOT LESS)
If you're dehydrated, your body holds more water
DAILY INTAKE TARGET: (spread out your daily consumption of water)
CUT THE MAIN BLOAT TRIGGERS (TEST, DON'T GUESS)
COMMON ONES:
Remove one category for 3-5 days --> see if you look debloated.
MANAGE CARBS PROPERLY
CARBS HOLD WATER (THIS IS NORMAL)
1g glycogen = 3g to 4g water
Sounds basic but works
IMPROVE DIGESTION
Bad digestion = gas + distension
Simple fixes:
Poor sleep = higher cortisol --> water retention
Aim
WHAT NOT TO DO
If you want long-term changes, that's diet +training over time. (10-14 percent body fat for men, and 18-22 percent body fat for women)
SUMMARY
Bloat isn't fat. Its usually stuff like:
- Water retention
- Food volume sitting in your gut
- Gas from digestion
- Inflammation from diet/lifestyle
FIX YOUR SODIUM + POTASSIUM BALANCE
Most people get this part wrong:
- High sodium levels = water retention = puffy face/stomach
- Low potassium = makes it even worse
- Don't cut salt to zero (it's essential. Keep intake moderate and consistent)
- Avoid very high sodium from processed foods and keep intake consistent
- Eat foods that are high potassium daily
- Bananas
- Potatoes (Potatoes are low sodium, high potassium.)
- Avocados
- Yogurt (may cause bloating if you have a high lactose intolerance)
- e.g.
DRINK MORE WATER (NOT LESS)
If you're dehydrated, your body holds more water
DAILY INTAKE TARGET: (spread out your daily consumption of water)
- 2.5L TO 3.5L for most people
- 3L TO 4L if you are a bit active (especially if you do exercise to stay hydrated.)
CUT THE MAIN BLOAT TRIGGERS (TEST, DON'T GUESS)
COMMON ONES:
- Carbonated drinks (gas= instant or rapid bloating)
- Dairy (If you're even slightly intolerant)
- Artificial sweeteners (gum, diet drinks)
- Junk food / high-fat or sodium fast food.
Remove one category for 3-5 days --> see if you look debloated.
MANAGE CARBS PROPERLY
CARBS HOLD WATER (THIS IS NORMAL)
1g glycogen = 3g to 4g water
- High carb days --> more bloated usually due to higher water retention
- Lower carb days --> leaner look temporarily (less bloated)
- Keep them consistent
- Avoid huge swings
Sounds basic but works
- Eating too fast = swallowing excessive air --> bloating
- Chewing gum = same issue
- Talking while eating = worse
IMPROVE DIGESTION
Bad digestion = gas + distension
Simple fixes:
- Walk after meals (10-15 min)
- Eat fiber, but don't suddenly overload it
- Keep meal timing consistent
Poor sleep = higher cortisol --> water retention
Aim
- 7-9 hours
- Consistent sleep schedule
WHAT NOT TO DO
- Don't starve yourself
- Don't dehydrate yourself
- Don't rely on "detox teas" (They are generally a marketing scam)
- Sharpen your face
- Flatten your stomach
- Improve definition
If you want long-term changes, that's diet +training over time. (10-14 percent body fat for men, and 18-22 percent body fat for women)
SUMMARY
- Hydrate properly
- Balance sodium/potassium levels
- Remove trigger foods
- Sleep well
- Stay consistent
- Get to a low body fat percentage (VERY IMPORTANT)
