Feeling inflated and bloated after having a heavy meal? Guess what, it might be water weight.
Water weight happens to almost everyone and it is very common. It can easily cause bloating and puffiness in your limbs and stomach.
Retaining water is normal but what happens when your body retains too much water? You feel heavy or bloated?
Well, it can be very uncomfortable.
Everybody knows that the human body is made up of mostly water along with muscles, bones, fat, and other tissues.
But the amount of water that a person retains at any given moment depends on various reasons causing water retention by consuming high levels of carbohydrates and sodium in your diet, changes in hormones, sedentary lifestyle, and lack of movement.
But, carbohydrates and sodium are the real culprits.
Water weight has generally to do with eating high salt-laden foods, sweating, or lack of exercise. For example, when you eat a burger with fries, the heavy load of sodium and carbohydrates store extra water weight in your tissues.
Now that you know about it, let’s move to discuss how to get rid of it.
7 Easy And Safe Ways To Lose Water Weight
There are a variety of safe ways a person can lose water weight quickly and naturally. Here are the most effective ways:
- Reduce Carbohydrate Intake to lose water weight
- Exercise daily for getting rid of bloat
- Reduce Salt/Sodium intake
- Focus on healthy foods
- Let go of the stress
- Utilize the Power of Dandelion supplement to lose water weight
- Bonus Tip To Lose Water Weight
1- Reduce Carbohydrate Intake
The first safe way to reduce water weight is carbohydrate restriction. Carbohydrates cause the body to store extra water.
But if you cut back on carbohydrates too much, your energy levels plummet. So instead of cutting back on carbohydrates too much, choose healthy carbohydrates like vegetables, fruits, nuts, fish, etc., and avoid refined carbohydrates that can cause water retention.
Low carbohydrate diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbohydrates into the body cells.
When you cut carbohydrates, you reduce insulin and your kidneys start shedding excess water. It’s very common to lose a lot of water weight in the first few days on a low carbohydrates diet.
2- Exercise Daily
Exercise is an excellent way to improve circulation, It makes you sweat and when you sweat it leads to a quick drop in water weight.
Workout also stimulates blood flow.
Workout reduces water weight even more by burning through glycogen energy stores. If you are insulin resistant, then daily exercise may help you to lose water weight because it improves insulin sensitivity as well.
3- Reduce Salt/Sodium Intake
Hey, watch your sodium intake!
Sodium plays a major role in dehydration levels. If sodium levels are too low or too high, it will lead you to imbalances within the body.
Water retention may increase upon consuming high sodium diets by eating processed foods like pizza, burgers, etc., and not drinking enough water.
4- Focus on Healthy Foods
There are several foods that you should include in your diet to combat water retention. Potassium and magnesium-rich foods are often recommended for this purpose.
High potassium intake can help reduce water weight by increasing urine production and reducing sodium levels in your body.
Potassium-rich foods include tomatoes, bananas, avocados, dairy products, and veggies like kale, spinach, broccoli, dates, coconut water, and so on. So, start taking them from today!
5- Let Go Of The Stress
“Cortisol” – a stress hormone – is produced by adrenals in response to stressful situations and it lows blood sugar.
So when you have increased cortisol levels in your body, it leads to water retention. In this case, the best thing to do is to find a way to de-stress that works for you.
For some people that might mean a nap during the day. For others that mean yoga, meditation, or some kind of breathing exercise.
Make sure to do whatever helps you de-stress in a healthy productive way. So try to stress less If you don’t want water weight!
6- Utilize The Power Of Dandelion Supplement
The dandelion supplement is also called Taraxacum officinale. Bodybuilders and athletes need to lose water weight quickly so they use dandelion supplements.
This herb encourages your kidneys to flush out sodium and water from your body.
Taking dandelion supplements increases the frequency of urination over 5 hours. Dandelion supplements help you lose water weight by signaling the kidneys to expel more urine and extra salt or sodium in your body.
7- Bonus Tip: Increase The Intake Of Magnesium Rich Foods
Want to reduce water weight? Add magnesium-rich foods to your diet. Magnesium-rich foods can help you reduce water weight. Such foods include whole grains, dark chocolates, nuts, vegetables, and dark green leafy vegetables.
How Much Water Should You Drink A Day To Lose Weight?
One of the best ways to prevent water weight is to stay hydrated.
Your body needs to be hydrated just like it needs to be fed. Adults should drink two liters of water a day.
It’s also a great way to replace sugary drinks with pure water to keep up with the body’s daily water needs.
Water will improve your kidney’s ability to function and flush our sodium (which is a water retainer). So, this is one way to show you how to lose water weight fast.
What Causes Water Weight?
- Poor diet: The main cause of water retention is poor diet. Excess sugar and sodium levels in your diet can lead you to water retention.
- Hormonal conditions: Hormonal imbalance can also lead to water retention as well. For instance, girls usually feel bloating and breast tenderness before one week of their menstrual cycle.
- Cortico Steroids: It is a stress hormone. When you have increased cortisol it leads you to water retention.
- Lack of movement: Sedentary lifestyle is also the cause that leads you to water retention. Try walking, running, or exercising to bring movement to your life.
- Medications: Certain medications can also lead to water retention. Such as medicines that are used to lower blood pressure or even some diabetes medicines. If you have concerns about swelling while using some medications should talk to your doctor to change your dosage.
Knowing how to lose water weight overnight is good but knowing the root cause is quite important in taking educated decisions
The Number #1 Way to Lose Water Weight
The most effective way to reduce water weight is to manage your diet well.
Maintaining healthful, low sodium, and low carbohydrates can keep water weight at bay. Potassium and magnesium deficiencies can also cause water retention.
Researches showed that about 22% of our water intake comes from food, but increased carbohydrate intake can also cause fluid retention.
According to Dr. Wayne, Being insulin resistant can impact it too.
Eating refined carbohydrates can lead you to rapid spikes in blood sugar and insulin levels. So avoid refined carbohydrates If you want to lose water weight.
Water weight is the real deal-breaker and you sure don’t want it in your life. There are many causes of how it can happen, but there are ways to get rid of it as well.
Don’t worry and follow the tips in the article to see a clear difference in your life.