Inflammation: Why You Look Puffy (And How to Fix It)
You're likely not as 'fat' as you think. Chronic inflammation causes water retention that masks your muscle definition. Here are the 3 biggest culprits.
Ever wake up looking lean, then by 4pm look like you've gained 3 kgs? Or wonder why your face looks puffy in photos even though you've been dieting?
That's not fat. That's inflammation. And it's your body's way of saying 'help me'.
Systemic vs. Acute
Acute inflammation is good. You sprain your ankle, it swells up to protect the joint. You lift weights, your muscles get inflamed to repair bigger and stronger.
Systemic (chronic) inflammation is the bad guy. It's a low-grade fire burning in your body 24/7. It causes water retention (edema), joint pain, brain fog, and actually blocks fat loss signals.
Culprit #1: Seed Oils & Omega-6
Look at the ingredients in almost any processed food, muesli bar, or oat milk. Sunflower oil, Canola oil, Soybean oil. These are industrial lubricants, essentially. They are incredibly high in Omega-6 fatty acids, which are pro-inflammatory.
Our ancestors ate an Omega-6 to Omega-3 ratio of about 1:1. Today, the average western diet is 20:1. This imbalance puts your body in a constant state of defense. Cut the seed oils, up the fish oil and olive oil.
Culprit #2: Alcohol
Look, I love a beer as much as the next Aussie. But let's call a spade a spade. Alcohol is a toxin. When you drink, your gut lining becomes permeable ('leaky gut'), allowing endotoxins into your bloodstream.
This triggers a massive immune response. The 'puffy face' you get the morning after drinking isn't just dehydration—it's acute systemic inflammation. If you want to look chiseled, booze is the first thing that needs to be throttled back.
Culprit #3: Processed Carbs
White bread, pastries, sugary cereals. They spike blood sugar -> spike insulin -> trigger inflammation. It's a vicious cycle.
The Anti-Inflammatory Toolkit
• Cold Exposure: Cold showers or ice baths are potent anti-inflammatories.• Fasting: Giving your gut a break for 16 hours allows repair.• Turmeric/Curcumin: Potent natural inflammation fighter.• Sleep: The ultimate repair mechanism.
If you feel 'doughy' or 'soft' even though you're hitting the gym, spend 2 weeks focusing ONLY on inflammation. Cut the oils, cut the booze, sleep more. You'll likely drop 2-3kgs of water weight in the first week and finally see the definition you've been working for.