Digestion is a rare topic talked about in terms of staying fit. However, as a personal trainer, you will want to help your clients optimize the efficiency of their digestive system so they can achieve their desired fitness results. A good personal trainer helps his client understand the significance of nutrition and eating the right foods to have a healthy digestive system.
During digestion, foods are broken down and transformed into substances that body can use as energy. The process includes determining the toxic and useless substances and sending these elsewhere for excretion. However, when the digestive system is compromised, it will fail to perform the process and toxic substances can be stored in the body or the useful ones allowed go to waste. Your fitness instructor course may have taught you ways to improve digestion to help your clients lose weight. Here are ways to have a healthy digestive system.
Eat Lots of Fiber
Consuming fibrous foods will prevent constipation and help with weight loss. Fiber resists the digestive enzymes, thus it stays intact while passing through the digestive tract. As fiber travels, it turns into a gel and absorbs excess fat, sugar and cholesterol that pass through the stool. Vegetables, fruits, nuts, whole grains, legumes and beans are full of fiber.
Eliminate Starches and Sugar from the Diet
Those who have symptoms of bloating, constipation, diarrhea and stomach cramps may have a poor gut health. Eliminating starchy food and sugar will help in reinstating the gut balance.
The digestive system includes the stomach, bowels and intestines. Exercise may help in supporting healthy digestion and letting the body absorb nutrients in a more effective way. Exercise helps in improving the flow of blood throughout the body including the digestive system. A consistent exercise routine can also help in avoiding constipation, bloating, cramps and gas.
Consume Lots of Water
Proper hydration is important for proper body functioning and body waste excretion. Dehydration can lead to constipation that can result in weight gain from issues like bloating and fatigue. It is best to consume most of the water on an empty stomach or before eating so that water can directly go to cells. Consuming water after a meal or with meals can dilute the solid foods and hamper the ability of the stomach to digest them efficiently and quickly. Fluid intake depends on factors such as weight, activity level and health status.
Keep an Eye on Combos
Some food combinations may leave you upset and bloated. Proteins and starch must not be consumed together to avoid these feelings. When ranking which ones get digested quickly, vegetables and fruits come first, then carbohydrates and protein.
Limit Intake of Caffeine
Although caffeine is good for the metabolism, it can have some negative effects on the digestive tract. While it serves as a laxative, it increases stress hormone production. Such hormones can lead to a faster heartbeat as blood supply increases. This reduces the supply of blood to the intestines which will then slow digestion.
Eat Consistent, Planned Meals
Eating meals and snacks on a regular schedule helps in keeping the digestive system healthy. Although a few snacks late at night don’t hurt, cutting off your last meal of the day can result in significant weight loss. As much as possible, suggest to your clients that it is best to forget about late-night snacking if they want to achieve their desired weight sooner.