7 (easy!) ways to deflate in just 1 day –

You know when you wake up thinking you’ve gained 2 kilos overnight? You are not alone. Most of us have been through this situation. The good news is that, most of the time, the problem is nothing more than a temporary swelling that you can solve with some simple adjustments in your diet. Here are 7 ways to deflate during the day:

Ways to deflate in just 1 day:

1

Swap all drinks for water

It may even seem contradictory, but ingesting a lot of water will not make you swell. Your body often stores water so you don’t get dehydrated, but if you’re constantly drinking in water, your body expels some of the supply. In addition, as blood is basically composed of water, its intake favors circulation, accelerating metabolic processes. Result: body without fluid retention. “In addition, dehydration also favors a drop in blood pressure, threatening several organs. Adequate water consumption ensures that the body is irrigated and well nourished with blood”, emphasizes the angiologist Aline Lamaita.

two

Avoid foods with ‘sugar alcohols’

Foods that are made up of sugar alcohols, a low-calorie type of sweetener, can contribute to your bloating. They cause changes in your gastrointestinal tract and can lead to gas, cramps, bloating, and even diarrhea if you ingest too much. These unpleasant symptoms are an indication that it is difficult for your body to fully break down these sweeteners during the digestive process. And they tend to be present in highly processed foods, which only exacerbates the digestion problem.

Examples of sugar alcohols:

Erythritol Glycerol (or glycerin) Hydrolyzed Starch Hydrogen Isomalt Lactitol Maltitol Mannitol Sorbitol Xylitol

3

Watch your fiber intake

It keeps your digestive system working and helps you feel fuller for longer, which is a plus if you want to lose weight. Furthermore, adequate intake also prevents type 2 diabetes (which has bloating as one of its symptoms). “It is a great mistake to believe that by stopping in eating sweets, a person can prevent the disease from developing. The ideal is to maintain a balanced and healthy nutrition based on ingestion in fibers, fruits, vegetables, vegetable and animal proteins. Giving preference to natural or fresh foods”, points out the general practitioner and director of Clínica Penchel, Lucas Penchel.

However, if you are not used to consuming fiber and start eating high amounts in a short period of time, it can make you bloated. We recommend between 20 and 25 grams a day and drink plenty of water with any fibrous food to help your body digest it more easily.

4

Choose your fruits and vegetables wisely

Fruits like cherries, peaches, grapes and mangoes can bloat you up having an abundance of impressive nutritional benefits. Although healthy, these fruits contain high amounts of sugar or sugar alcohols. If you’re trying to de-puff, stick with blackberries, strawberries, cantaloupe, and oranges, which are lower in sugar and higher in water.

As for vegetables, cruciferous ones like brussels sprouts, broccoli and cauliflower are loaded with raffinose, the same compound that produces gas when you eat beans. To get the choices right, bet on those that have a large amount of water, such as cucumber and zucchini.

5

Choose Your Carbs Wisely

Simple carbohydrates, present in products made with white flour, such as breads, cakes, pizzas, can favor swelling. Some people are intolerant to these foods and in some cases have allergies associated with their consumption.

“However, abolishing the nutrient from the diet is not a solution, since healthy cells also need glucose. Therefore, the ideal is to choose the good carbohydrates and avoid the bad ones”, he recommends. Marcella Garceznutritionist.

The good carbohydrates are the complex ones, present in vegetables, fruits, grains, cereals and legumes and supply us with sugars that burn longer. “The bad carbohydrates, the simple, are found in industrialized and refined foods and have high levels of sugar. Thus, to metabolize them, the body requires the pancreas to constantly produce high levels of insulin, which, in the long term, can cause problems in the organ”, warns Marcella.

6

Chew, chew, chew

Sometimes it’s not what you eat that’s to blame, but how you eat it. If you like to talk while having your meals or have the habit of chewing very quickly, your stomach is receiving, along with the food, a large amount of air. The result you can already imagine, right? Bloated belly and slow digestion. We’ve also said around here that chewing can be the key to controlling gluttony and keeping the scales under control, remember?

7

Cut out salty foods

If your pants waist suddenly feels tighter, stay away from sodium-rich foods. When you overdo the component, your body retains more water to try to maintain the proper balance in your bloodstream. If possible, stick to less than 2,400 milligrams of sodium a day, and again, water all the time is key to lessening the problem.