The highlight of the end of year festivities are Christmas and New Year’s Eve dinners. However, the satisfaction of savoring the traditional dishes of the period can be very guilt-ridden the next day.
The abundance that characterizes these occasions usually leads to overeating. The result the next day is digestion problems, a feeling of bloating and a swollen belly.
Nutritionist Rayanne Marques, from Clínica Aesthesis, gives some tips to ease the feeling of bloating and a bloated belly.
Swollen belly
Rayanne explains that excess carbohydrates consumed during supper are accumulated in the liver and muscles, being transformed into glycogen.
For every gram of glycogen produced, the body stores 4 milliliters of water, which leads to fluid retention and a bloated appearance.
Losing weight in a healthy way is not something that happens overnight. It is necessary to have a good habit of life, exercise, maintain a good diet, be persistent and, of course, patient.Francesco Carta photographer/ Getty Images
***foods-that-help-in-weight-lossHowever, when combined with good practices, certain foods can help with weight loss thanks to their high fiber content and/or thermogenic and anti-inflammatory power.Getty Images
***foods-that-help-in-weight-lossThese foods are those capable of combating fluid retention, improving intestinal transit, accelerating metabolism or helping to burn calories.iStock
***foods-that-help-in-weight-lossAvocado, despite being caloric, is rich in good fats, has anti-inflammatory properties and is a food that encourages slower digestion. Therefore, it is a fruit that helps to prolong the body’s satiety.Irene Kredenets/ Unsplash
***foods-that-help-in-weight-lossPepper is another food that helps with weight loss. By raising the body temperature and being able to increase the heart rate, peppers make us burn more calories.Priscila Zambotto/ Getty Images
***foods-that-help-in-weight-lossSalmon is one of the foods that prolong the feeling of satiety. In addition to being a great source of protein, it also contains anti-inflammatory fatty acids.Catherine Falls Commercial/ Getty Images
***foods-that-help-in-weight-lossThe green apple is one of the most suitable fruits for those looking for foods that help with weight loss. In addition to containing little sugar, compared to other types of apples, it is also rich in pectin, which helps in reducing cholesterol and in good digestive functioning.Inacio Pires / EyeEm/Getty Images
***foods-that-help-in-weight-lossIn addition to having a thermogenic effect, eggs have 6 grams of protein per serving. When consumed in the morning, they promote satiety for several hours a day.Laurie Ambrose/Getty Images
***foods-that-help-in-weight-lossDespite being caloric, coconut brings a feeling of satiety, is rich in good fats and provides energy to the body more quickly than other types of fat.HD Connelly/ Getty Images
***foods-that-help-in-weight-lossBroccoli, kale, cauliflower, Brussels sprouts, cabbage and arugula, the cruciferous vegetables, are low in calories and are powerful sources of fiberSam Barnes/Getty Images
***foods-that-help-in-weight-lossChicken breast is an excellent source of protein and is low in fat and calories.Arx0nt/ Getty Images
***foods-that-help-in-weight-lossAccording to experts, apple cider vinegar prolongs the feeling of satiety and helps control insulin levels in the body. There are two ways to consume this food: adding it to a salad or diluting it in water and taking it before meals.Aniko Hobel/Getty Images
***foods-that-help-in-weight-lossBerries are another great asset. They have rejuvenating properties, act to reduce inflammation levels and blood pressure, are rich in antioxidants and delicious. Strawberry, cherry, red currants and blueberries are some examplesOlivia Bell Photography/ Getty Images
***foods-that-help-in-weight-lossTo be able to see the numbers decreasing on the scale and ensure good health, be sure to seek professional guidance
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Another reason for a bulging belly is the bad bacteria in the gut microbiota. Nurture explains that these bacteria like sugar and refined carbohydrates. “By ingesting foods containing these ingredients, they ferment and cause gas, further increasing swelling, especially in the abdominal area,” says the professional.
Excessive consumption of sodium also causes bloating, as salt regulates the water volume (amount of water) in the body. If ingested too much, the organism will need to retain more water to dilute the mineral.
The nutritionist clarifies that it is normal to feel this effect for a while after supper, because the body needs to metabolize excess carbohydrates, sodium and alcohol ingested.
Four tips to deflate
- Eat foods rich in potassium, calcium and magnesium
Banana, vegetables, lentils and almonds are examples of foods rich in these nutrients. Coconut water is also a good option, as it stimulates the functioning of the kidneys, helping in the production and elimination of urine. - Stimulate the body with detox teas
Hydration should be strengthened after a period of overeating. For the expert, it is important to consume at least 35 milliliters of water for each kilogram of weight. The drink helps in the elimination of toxins. “Teas with diuretic action such as mint, ginger, horsetail are excellent options”, recommends the professional - Consume fiber-rich foods
Chia and sesame seeds sprinkled on salads and soups are one of the specialist’s indications. She suggests that the individual increase the consumption of fibers to facilitate the digestion of the food. - Get moving!
Physical exercises accelerate metabolism and improve circulation, making the body deflate faster.
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