How to lose water weight? Most people often feel bloated after eating a heavy meal. Also, many of them think that they fail their diet. Meanwhile, they have been on a strict diet and regularly do exercises, but they again do not lose weight.
Do you also feel the same way? Being frustrated about bloated or not losing any weight after your long strict diet? You might not have recognized that you may suffer water weight. However, you may only complain about how difficult it is to drop out of your weight without understanding it, even how hard you have tried.
Your entire body is 60 percent consists of water, and it depends on your gender. If you have water weight, it means that the excess liquid in your body binds and keeps in all parts of your entity, such as fingers, face, feet, and even toes. You also need to know the signs if you have water weight.
Even you have failed your diet or always feel bloated due to water weight. But you can relieve that bodyweight because water weight is only temporary, and it is not a chronic or long-term water retention caused by illness or medication.
But If you experience a chronic illness or long-term medication and suffer water retention, please contact your personal doctor to consult about your proper diet.
Here are 11 easy ways how to lose water weight:
Do not stress yourself; the way how to lose water weight
If you stress, your body will produce cortisol hormone. In which, this cortisol hormone will make you suffer water retention.
Dr. Mack told Health that you have to have a pathophysiologic release of cortisol to prevent you from stress. By means, if you are stress, this pathophysiologic cannot function optimally to control the release of cortisol hormone.
Your stress and cortisol will increase a hormone that controls water and fluid balance in your body. This hormone is termed as antidiuretic hormone or ADH; check the PubMed Center.
Managing your stress level means you are maintaining your ADH and cortisol hormone to a good standard. By means, ADH will account for the amount of water that should be pumped back into your body. Which is also essential for your long-term health and disease risk.
Routine exercise yourself speeds on how to lose water weight
Exercise sounds not the right choice for you if you are a lazy person. But wait, you should consider it well because you have to sweat yourself, even just a short session, to cut off your water weight.
Do not you know that exercise can help you to reduce your bloated and your water weight in your body? With training, you will sweat, even if only a little cardio.
Doing cardio or aerobic exercise will increase your heart rate and breathing rate and naturally trigger your body to sweat. And sweating will help you to fight fluid retention, which is dropping your water weight.
Also, cardio will force your muscle contraction. It helps your fluid circulate rapidly around your body. This case also assists your body in the smart-processing of your excessive water.
So, do not hesitate to take your routine exercise, even just a short session, gradually.
Drink more water essentials on how to lose water retention
When you hear about water weight, which gains importance due to excessive liquid in your body. Typically you will think that it should decrease your water consumption. But that is not true, else you should drink more water to stand still your body from dehydration.
To keep your body dehydrate, you have to watch the amount of water you should drink. Because if your body dries, it will absorb extra water to defend from lack of incoming water.
Drink more water will improve your kidney function, which forges your kidney quickly to flush excess water and sodium out of your body system. Adults need to drink 2 liters or 8-10 glasses of water a day.
You should also consider replacing sugar drinks with pure water to keep up with your body’s daily water needs.
Note. If your water retention is affected by a medical condition, you should consult your personal doctor. Ask him the diet that suits you.
Cutting your carbs input and replace them with good carbs; helps on how to lose water weight
Carbs can affect you to generate fluid retention, specifically if you start to reckon them back after you forbid them at some period.
Healthline wrote that consuming carbs will lead to a surge of your insulin hormone. If your insulin hormone rises, it will require sodium retention and re-absorption of water in your kidneys.
So, cutting back your carbs is the quick way to drop off your glycogen stores. Nutrition Joanna Sheill DiCicco said to Health that when you eat carbs, the energy you do not use straightaway is stored in your muscles and liver. This energy is stored as glycogen molecules.
For every gram (g) of glycogen, you absorb 3 g of water. This is why you will experience sudden weight loss when you adjust your diet to a low-carb diet, which uses up your glycogen stores.
According to Medical News Today, the Institute of Medicine’s Food and Nutrition explained that adults need to consume carbohydrates at least 130 g to function daily. But the average American diet requires more than this.
So, changing your diet is the best alternative to reduce your water weight, such as a low-carb diet. Low-carb diets take you to drop your insulin levels, which leads to eliminating the sodium and water from the kidneys.
You can start replacing your daily carbs intake with high-protein foods, such as eggs, lean meats, chicken breast, and soy products. Those will help you reduce the buildup of water weight.
Dropping your sodium intake helps you on how to lose water weight
Watch your daily sodium intake. Too much sodium can prompt water retention, which leads you to feel bloated and uneasy, also will make your stomach expand. If you are excessive, it will impact your kidney function in balancing your body’s fluid content.
So, the natural step for fighting your water weight is by managing your salt intake. You can start by replacing your high-sodium foods with low-sodium foods equivalent.
Medical News Today cited that Dietary Guidelines for Americans recommend sodium intake of no more than 2,300 milligrams (mg) per day. But not all Americans follow this suggestion. Their average sodium consumption is about 3,400 mg.
Table salt is high-sodium, but people don’t recognize that 75 percent of the sodium is hidden in processed foods. They usually consume them almost every day. These processed foods include cheese, cold meats, bread, frozen meals, soup mixes, and savory snacks.
Bearing water weight, you can eat natural foods, such as vegetables, nuts, and seeds, which are very low in sodium. Moreover, some foods can even cut off sodium levels, including bananas, avocados, and leafy vegetables.
Have a sleep well more benefit on how to lose water weight
Right now, you should care about your sleep hours. Healthline cited that sleep research to be highlighted as important as diet and exercise. Indeed, rest also can have a significant impact on your health as well as food and exercise.
Also cited by Healthline that sleep may affect your sympathetic renal nerves in your kidney. By means, when you have not enough sleep, it leads your kidney to hold fluid in your body.
So, you have to sleep well enough. Because it helps you to prevent water retention. And at least you should sleep around 7-9 hours every night.
Consider electrolytes to help you on how to lose water weight
When you own water retention, it is not enough to fill your body with a large amount of water. To speed up your program on how to lose water weight, you also need electrolytes.
Electrolytes like magnesium and potassium are minerals that embodied an electric charge. They do not only support you to manage water balance but also play essential roles in your body.
When the electrolytes do not meet your body’s needs, they can provoke faults in fluid balance. Indeed, it can raise your water weight problem.
You should start to consider tailoring the electrolytes intake into your water consumption. By means, the more you increase your water intake, the more you will need the electrolytes.
Suppose you have a daily workout schedule or live in a stuffy or hot environment. In that case, you may necessitate extra electrolytes to displace those wasted with sweat.
On the contrary, vast numbers of electrolytes from supplements or salty foods, united with a low water intake, can cause the opposite effect and increase water weight.
Switch your habits overcome how to lose water weight
Reducing your processed foods intake and excessive salt consumption are the best changes to losing water retention.
Moreover, if you can dodge resting all day, which can decrease your blood circulation. Indeed, physical activity can enhance your blood circulation and help you sweat out your excess liquid.
Certain medications also can induce water retention. You should discuss with your doctor or medical practitioner if you use medicine daily and suppose it may be prompting swelling (edema).
Conclusively, the following water, alcohol, minerals, caffeine, and salt can generate water retention. You should obtain a healthy, average balance.
Case away the refined grains and sugar beneficial to how to lose water retention
You probably overeat carbohydrates, especially from the processed foods found in white bread, white pasta, sugar, and soda. They can generate you to hold onto liquid retention.
Your body will convert the refined grains and sugar to glucose. They are stored in your muscles along with water as glycogen. If you overloaded with them, it provokes you to water weight.
Focus on specific healthy foods that help you on how to lose water weight
Consider changing your diet with sources of vegetables, fruits.
You should reduce your carbs intake and displace them with fiber intake. Fiber helps your body flow the waste more readily by your digestive tract, using water along with it.
Besides, vegetables and fruits contain vitamins and minerals, essential for your body to fight water retention. Here are several foods that you can add to your diet to oppose liquid retention.
Foods contain rich in potassium are often recommended. The best choices of all healthy and potassium-rich are bananas, avocados, dark green leafy vegetables, beans, tomatoes, yogurt, or other dairy products.
Foods that contain rich magnesium foods are also recommended. You can pick dark green leafy vegetables, dark chocolate, nuts, and whole grains as your favorite meals.
Some foods and herbs are also often recommended by alternative practitioners to decrease water retention you can use:
- Corn silk
Note, the bloated abdomen is not always generated by water retention. You can also prefer to restrict or momentarily exclude 7 foods that can induce bloating. These involve highly processed foods, foods with lots of fiber, and seldom beans and dairy.
Load the potassium: it can quick you oh how to lose water weight
Potassium helps you balance your sodium levels. It is also a diuretic, allowing you to drain excess water caused by excessive sodium intake. Additionally, it helps you to supervise many critical physical functions, including blood pressure.
Along with that, it also has other benefits that assist you in supporting your nerve and muscle health. Consuming more potassium-rich foods can help you flush water retention more quickly than you think.
Sweet potatoes, tomatoes, yogurt, fish, and white beans are quality sources of the mineral. You also can find potassium-rich foods in bananas, pumpkins, plantains, and papaya.
Even potassium has an essential role in your body, and there is a potassium supplement outside there. Just do not take any potassium supplement unless you have been directed to ingest so by your medical provider.
Alternate ways; take the supplement on how to lose water weight
In some cases, to lose fluid retention is by using supplements or pills that you can find online and by doctor prescription. Here is the list of accessory you can consider to help on how to lose fluid retention:
Use caffeine to encourage you on how to lose water weight
Caffeine has diuretic impacts; that is why it benefits you to decrease water weight. Some research has been shown that it can develop your urine output and slightly drop your water weight in a short time.
In one study, participators were given a glass of water with or without caffeine in doses of 2 mg per pound (approximately 4.5 mg per kg) of body weight. Participants’ urine volume significantly developed because of the effect of combining caffeine along with water.
You can find beverages that carry caffeine, such as coffee and tea. or you can take a caffeine supplement instead.
Suppose you are sensitive to caffeine. Then You are not recommended to use caffeine on how to lose water weight. Unless you have consulted your doctor.
Magnesium supplement reduces your water excess on how to lose water retention
As you can find magnesium mineral on your diet meals. You also can take the magnesium supplement as a substitute.
Magnesium is another crucial electrolyte and mineral. Research about magnesium has been widespread and proves that it possesses over 600 functions inside the human body. So, it has become a top-rated supplement for wellness and sports performance lately.
Other studies also present that magnesium helps women decrease water weight and premenstrual symptoms (PMS).
Magnesium acts as an integrative role with other electrolytes, such as sodium and potassium. Collectively, they help manage your body’s water steadiness.
So, suppose you are lack magnesium. In that case, you probably need to consider about to take magnesium supplements to help your diet run well.
Dandelion supplement alternate ways on how to lose water retention
To help you on how to lose water weight, you can also take dandelion as an alternative. Dandelion is a herb worked in alternative medicine to heal liquid retention.
Dandelion or Taraxacum officinale has become fashionable among bodybuilders and athletes who want to drain water for aesthetic purposes or engage in a weight category in recent years.
You can own dandelion benefits by consuming dandelion tea or even dandelion supplements. Dandelion helps you lose water weight by flagging the kidneys to discharge more urine and extra salt or sodium.
Studies reveal that practicing dandelion supplements increase the frequency of urination over 5 hours.
However, even though it’s already in widespread use, more investigation is definitely challenged on dandelion supplements.
Consider prescription water pills on how to lose water weight
The last option you pursue how to lose water weight is by using water pills. You may never hear about the prescription pills of diuretic and water. This is because they are rarely applied to tackle excess water retention.
But to those who have heart or lung issues, these pills are common. These water pills are regularly prescribed to treat blood pressure, inhibit fluid buildup, and lessen swelling. They serve by stimulating your kidneys to flush out excess water and salt through urine.
Talk to your doctor before undertaking these diuretic and water pills. Don’t try to buy online water pills without consulting your doctor. The prescription pills are different from over-the-counter or online medicines. Prescription pills have been clinically examined for long-term safety. In contrast, online pills may lack clinical investigation and have not always been investigated for safety.
If your water retention problem endures, it appears critical or increases swiftly, do not hesitate to inquire medical attention.
You should be aware that excess water retention can be provoked by a severe medical disease in some circumstances.
Ultimately, the most excellent way to oppose excess water weight is to identify and heal the cause.
Either because of excessive inactivity, extra stress, salt intake, electrolyte deficiency, or the habit of eating processed foods.