Air squats


Are you suffering from bloating even after a light meal? Is your belly making you feel terrible although you are trying your best to stay fit? It is probably what you ate. Bloating is common among everyone. Nearly 22-40% of people experience bloating. Puffed out belly and indigestion are the symptoms of bloating. You may feel heavily filled and your belly pops out after a meal.

There are various reasons for bloating:

  • Food
  • Some health conditions

Changing the way you eat and the food you eat will help you reduce bloating! Lets de-bloat together. I write this article to help those popped out bellies to be flat.

What is Tumesce (bloating) and what causes it?


As discussed, bloating is a feeling that says you are filled and your belly pops out. It is common in an unhealthy lifestyle like no physical activity, alcoholic and unhealthy eating habits. Alcohol is the main reason for bloating and as the famous saying goes, “beer belly”. Beer causes bloating and the sugar alcohols used a sugar substitute in candies and sweets cause bloating.

Some well-known and healthy foods also cause bloating like apples, beans, lentils, wheat, barley, rye, garlic, and onions. The entire above said are known to everyone and almost any special high-calorie food will contain them.

10 foods that help you De-Bloat

I write these 10 foods as I have used them to de-bloat. There are some easy and healthy fitness medicines in our kitchen that we don’t use most of the time. The following 10 foods are such easy medicines that are always available in your kitchen.

1. Water

Yes! Water helps you to DE-bloat soon. Some pole seldom drink water, even when they feel bloated. But they should be drinking more water to feel de-bloated.

2. Lemon water

When you feel bloated that when you push more fluids into your body. They help you be-bloat. Warm water with lemon helps you retain the salts in the body and make your belly feel flat.

3. Celery

Celery helps in digestive movements. They are long considered as the best medicine for indigestion. Indigestion is the reason for bloating. Cucumber, parsley and summer squashes will also help you with fluid retention.

4. Watermelon

The juiciest of all melons available help you with bloating. It has 92% of water and a great source of potassium. A balance between the sodium levels and potassium levels must be considered when dealing with bloating.

5. Turmeric and rosemary

Of all the spices, turmeric and rosemary will help you reduce tumesce. Rosemary is used to fighting from many diseases like heartburns, headaches, high blood pressure, and toothache. Turmeric fights pain and inflammation.

6. Yogurt

Lactose sensitive people can use yogurt instead. As yogurt is pre-digested, therefore it does not cause tumesce as milk. In yogurt, the milk proteins are split down and smooth for metabolism.

7. Ginger

The best medicine used in the Asian region to reduce bloating gingerols and shoals will help release the gas and de-bloat. In this way, you get a less puffy stomach.  Fresh ginger is the remedy for any issues related to digestion like bloating, nausea, digestive issues, and gas.

8. Asparagus

It is a natural diuretic and has amino acids. It helps you urinate more and reduces the swell up. Asparagus is filled with goodness and it relieves you from bloating.

9. Bananas

Bananas are rich in potassium and help you increase your potassium level. Eating a banana before a meal or the workout will help you reduce 50% of swell up. Potassium regulates the fluids in your body and helps you pee the extra fluids.

10. Pineapple

Digestive enzyme called bromelain is present in pineapple that breaks down the protein in you and reduces the stomach related issues. The stem of the fruit has more of that enzyme and using it in a smoothie will be helping you for a flat belly.

Other reason:

If you have a serious health condition like liver or kidney problems, you may experience swelling up. Consult a doctor if you feel bloated almost all the time.

In this stuck and busy lifestyle, people usually choose junk food which damages health and body severely, and the body becomes shapeless. Especially your belly fat. Can you imagine you have a perfect body unless your stomach is not perfect?

The modern age is too fast as people usually have no time to maintain their work as well as health together which may cause problems like you can gain weight horribly. If one is Hopeful for achieving his goals in life and doesn’t have time for himself, he can never achieve his objective in his life by keeping a rough schedule. For a living working experience with beautiful body shape, he must follow some timetable so that he can eat, work, play, and maintain himself properly. It is unthinkable for you that you can live a healthy life without eating healthy food and caring for yourself.

No, you even can’t imagen this. Here I bring some ideas to controlling your belly fats. 

Jade jenny a gym coach said: If you want to lose belly fat you need to focus two things:

  • Control your diet and eat all the things but ignore sugar and processed crap. 
  • When it comes to exercise, high-intensity interval training, “HIIT” workout is a must.

Here we discuss some everyday HIIT workouts, so you should adopt them in your daily routine and enjoy the victory against the minute’s fat. Burn your extra calories with these fantastic and straightforward HIIT workouts within 20 minutes daily in your routine and stay healthy and active. But wait here are some necessary directions for performing these exercises. 

  • Each activity is given below perform for forty seconds.
  • Take rest for twenty seconds 
  • Prepare your body to do as hard as you can do the given task in each forty seconds duration. 
  • Keeping this loop of these steps of exercise and rest for a twenty-minute workout. 
  • Now after this workout. Cooldown your body for four to five minutes.

The exercise is given below

  • Jump Rope 
  • Plank with Bunny Hops
  • Air Squats 

Do you think about these exercises? How can we perform these? Well, we’re here to solve your problem. Just relax and follow the instructions given below so you can easily understand how you can do these exercises with good manners. 

Jumping Rope


You need a line for this workout and jump on the line. If you don’t have to imagine that you are climbing on the rope and act like that way. 

Plank with Bunny Hops

1) Just take plank position as your feet touching each other and only toes touching the ground, instead of the whole foot. 

2) Pull your abs in and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.

3) Now take the initial position back just like a plank you’ve made in the first step.

Now one rap is Complete.

4) Repeat the second step, but toes will twist to the left side. 

5) Now you have completed one rep, and you must perform these steps for 40 seconds and then take rest for 20 seconds. 

Air Squats


Stand in a position that your feet have distance further take head, shoulders, or legs. Repeat these steps for forty seconds. 

This is the last step of your 20 minutes HIIT workout which can reduce the belly fat and burn the extra calories. All the people should try this and live a healthy life without any tension of increasing belly fats. When it comes to calorie burning during exercise, high-intensity interval training (HIIT) can burn more calories than longer, lower-intensity aerobic workouts. … That same person, running at 8 miles per hour for 20 minutes, will burn 320 calories. The same principles apply to HIIT.

You can manage time about your schedule and must have these twenty minutes for yourself. As you’ve listened to the known Proverb that a healthy body has a healthy mind. So keep your body healthy by following an excellent and healthy routine because you have to work hard in your life and make your history in your field.