NickGurr
200 ng/dl HIGH T BEAST
- Joined
- Mar 29, 2019
- Posts
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Before continuing
You need to have a good bone structure to not appear bloated, unless you are 50kg underweight. If you don't have good bone support, your face will always look fat. So if you have that, don't bother reading further.
Diet
- Salt Intake: Salt, or NaCl, is 40% Na and 60% Cl. Your body requires 600mg of sodium to work properly. You want to keep your salt intake to 1.5g maximum. If you want to add any extra salt, you have to use substitutes like Potassium Iodide or Potassium Chloride (Mixed with normal salt or mixed with a low calorie sweetener). You can also just eat foods without any salt. They won't taste as good, but if you want to not be bloated, you have to sacrifice taste.
- Carbohydrate Intake: Carbohydrate intake has to be under 50g. Unlike bloating caused by salt, the one caused by Carbohydrates is much greater and takes longer to fully get rid of. If you insist on using carbohydrates in your food, make sure you go for low calorie ones
- Sugar Intake: Absolutely no sugars. This includes fruits, which are filled with sugar. If you want to sweeten your coffee/tea then use an artificial sweetener that has no calories (Erythritol, Aspartame, Acesulfame Potassium, etc.).
- Cook your own food: Salt is put on everything from meats to sweets, since it amplifies any and all tastes. For this reason, you want to cook your own food always and keep in mind everything you put into it. Do not use processed food (e.g. Most meats) since they are packed with salt and also contain some sugars (although in small quantities) to amplify the foods' taste. Read the label always. Also carbohydrates are present with almost every meal as they release Dopamine into your brain, which is why you become so addicted to it.
Lifestyle
- Swallow properly: Close your mouth completely (Teeth are touching and lips are sealed), create a vacuum and put all of the saliva on your tongue, then push the back of your tongue against the back of your mouth roof (At the point where you cant breathe) and swallow. This will, in time, give you more hollow cheeks, since you are not using your Buccinators when swallowing.
- Never mouth breathe: Mouth breathing can lead to a recessed face, which results in not enough bone support which will make your face look fat at all times.
- Train your Masseter muscles: Training your Masseters will make your Buccinator area more hollow. Also, despite what people say, it's not going to round everyone's face. It all depends on the shape of your face and your bones. It also depends on how much you train it (e.g. @ZyzzReincarnate has some Masseter hyperthrophy, but it does not make his face look bloated. Instead, it makes it look more sharp). You can train it using chewing gum by chewing for 2 hours constantly, without breaks. I recommend using gum with no flavoring at all, but if you can't find that, you can use sugar free gums too, just make sure that they actually are sugar free (Sorbitol or Xylitol is not good).
- Visit the sauna: Going to a dry sauna will allow you to sweat out some of the excess water.
- Exercise: Do not spend 1 second on the treadmill. Do strength training for 1 hour.
- Get enough sleep: Not sleeping enough causes your Insulin to spike and Cortisol to be released which will make you bloat up, as well as put on fat easier (which you don't want). It also lowers Testosterone, which makes the face more lean (as opposed to Estrogen which makes the face more puffed up).
- Get enough water: You need to drink enough water. If you are dehydrated, you ironically become bloated. Don't drink 2L in one sitting, instead just drink whenever you feel a bit thirsty.
Supplementation
- Minerals: Make sure you get every one of the essential minerals, as the lack of some of them will make you bloated.
- Cortisol: As I said before, Cortisol puffs your face up and also makes you gain weight more easily. You want to lower this as much as possible. Ashwagandha in doses of 1g and up have been shown to lower Cortisol by 30%.
- Diuretics: Diuretics force your kidneys to flush out all of the excess water in the body. Most of them are prescription only. Luckily, we have Caffeine. In doses of over 200mg (One big can of 0 Calorie Energy Drink or found in pill form) it acts as a diuretic. For smokers: Nicotine has been shown to temporarily (1 hour) act as an anti-diuretic.
End
I definitely forgot to mention some things, but this will definitely help the majority of the people lose their bloat.
