Unless you’re training for a race or do high-intensity interval training, like indoor cycling and boot camp classes, several times a week, cut your daily carb intake to one or two servings of starchy foods per day, says Brooke Alpert, R.D. That’s about one slice of bread and a half-cup of rice, she says. You can also try swapping you’re a.m. oatmeal for a smoothie and reducing the amount of processed carbohydrates, like bagels, cereal, chips, and pasta, you eat.
“Your muscles store a type of carbohydrate called glycogen as a back-up energy source,” says Alpert. And every gram of glycogen is stored with roughly three grams of water, making you feel puffy.
With less carbs, your body will access the stored fuel in you muscle, burn it off, and drain excess stored fluids, says Alpert.