Learn how to deflate quickly with 6 tips from a nutritionist and recipes

Have you ever woken up and felt your body swollen overnight? Well, the situation is common, especially for those who consume foods with a lot of salt and usually drink alcoholic beverages regularly. If you want to reverse this situation, follow the article below and understand how to deflate!

6 ways to deflate

According to the doctor. Ana Lúcia Lemos (CRN10-7399), functional nutritionist, part of the hydric swelling is related to the fertile age of some women, especially due to the hormonal composition. Usually, uncomfortable swelling comes from a process of intoxication and inflammation – and for this to work effectively, it is necessary to remove the strong aggressors and impactors of swelling. See the pro tips:

1. Reduce the consumption of sodium, dairy and processed foods

Sodium is one of the elements that makes the body retain liquids, so, to deflate, reduce its consumption, also paying attention to industrialized products, sausages and soft drinks. The tip of the nutritionist at SESI/SC, Márcia Burin (CRN10-0257), is to start consuming processed foods in small amounts.

Also, if your dairy consumption is high or moderate, it’s important to reduce it as well. Dr. Ana recommends: “Start composing meals with a lower glycemic load – less refined, flour, and more fiber, mineral vitamins and densely nutritious foods, but with a low caloric load, such as vegetables”.

2. Avoid alcoholic beverages and saturated fat

According to the doctor. Ana, alcohol is a component that retains liquid, and it is possible to notice this change right after a weekend barbecue, for example. So that the body does not suffer the consequences of excessive consumption of alcoholic beverages, the WHO (World Health Organization) recommends limiting alcohol consumption to 30 grams per day.

In addition, if you usually eat a portion of meat with the drink, it is important to reduce your consumption as well, as red meat is a concentrator of saturated fat. Dr. Ana also adds: “In addition to all this, it is necessary to adjust individual protein consumption, because if the protein is too low, it can also trigger the bloating process”.

3. Hydrate

It is essential to drink water to avoid the symptom of bloating. The ideal, according to nutritionist Ana Lúcia Lemos, is to drink 30ml of water for every kilo of yours – this is, according to her, a moderate and acceptable amount. In addition to meeting the body’s needs, water is excellent for improving nutrient absorption and facilitating digestion. See here for more reasons to drink water.

4. Introduce more fiber to the menu

Dr. Ana Lúcia also recommends, to reduce swelling, the increase in fiber consumption. It can be through vegetables, fruits, yacon potatoes and green banana biomass, to name a few examples. She explains that when the intestines work properly, the liver’s detoxification process takes place more easily.

5. Increase your Vitamin C consumption and more

An important factor in controlling bloating is to increase your intake of foods rich in Vitamin C, such as oranges, tangerines, strawberries, acerola and cashews. Also add portions of whole grains, pumpkin, blueberries, acai (pure, no added glucose), broccoli, watercress and cabbage to meals – the latter have a detoxifying action and, according to Dr. Ana, are essential in the daily diet.

Sleep well and exercise

How to deflate easily? Answer: sleep well. Make a good night’s sleep your priority, as, according to Dr. Ana, the most significant detoxification process takes place at night. For success to be guaranteed, add to the combo the daily practice of physical activities.

The combination of all the tips on how to deflate results in a healthy body and gives you much more well-being. So, ready to change your routine?

Questions about how to deflate

Now that you already know how to deflate in a healthy way, it’s time to understand if other factors, such as cosmetic procedures, for example, help or not to stop swelling. Check out the recommendations of Dr. Ana Lucia and clear your doubts:

Does lymphatic drainage help to deflate? for Dr. Ana Lúcia Lemos, the practice helps to reduce swelling, but its benefit will be very marginal if you don’t have eating habits that act for a more fluid body composition.

What to take in the morning to reduce swelling? The nutritionist’s tip is to drink a natural juice that helps to throw away everything that the body has processed during the night. To make it, blend 150ml of iced green tea in a blender, along with kiwi, cabbage leaf, ginger flake and 10g of hydrolyzed collagen. Drink at the same time.

Is there any tea for bloating relief? According to the professional, consuming apple, green or white tea is interesting, as they have an important diuretic action. Drink at least 3 cups a day and pay attention to the time to avoid excessive cortisol stimulation.

Good eating habits, good nights sleep and regular physical activities form the perfect combo to end bloating. Do you already know how to put all this into practice in everyday life?

Videos with tips and recipes to get rid of bloating!

If you want to understand how you can incorporate all these recommendations into your routine in a practical way, watch the following videos with super easy tips and recipes to deflate.

How to deflate the body quickly

There are days when our body has more water than it needs, retaining liquid and causing that feeling of discomfort. To solve this quickly, follow the tips and recommendations of Laércio, Personal Trainer (CREF 095569-G/SP) and say goodbye to bloating!

Detox juice to deflate

A good morning juice might be all you need to start your day right and feel less bloated. In this video, nutritionist Patrícia Leite shows how to make a powerful juice to lose belly, deflate and accelerate metabolism. Combined with a good diet, it will surprise you. Watch!

Tips and Foods to Deflate and Lose Weight

How about making easy adjustments to your eating routine and learning how to naturally deflate your body? Nutritionist Patricia Leite gives you unmissable food tips and recipes so you never have to worry about bloating again. Play and check it out!

Hydrate to Deflate With Diuretic Juice

To reduce swelling, a good juice makes all the difference. Here, nutritionist Priscila Ribeiro offers a different and tasty option of diuretic juice. It takes watermelon, lemon, and it’s super easy to make. It is worth checking!

Discover the best tea to deflate

In this video, Letycia Cardoso invites nutritionist Lauriane Barbosa to put an end to her doubts once and for all. She press play and find out which are the best teas to deflate, sleep and even improve joints.

And for you who love novelty and practicality, Desinchá is another tea option to ensure the reduction of body swelling and accelerate metabolism. Ready to improve your health and quality of life?

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.