3 Ways to Lose Weight Due to Water

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Water weight gain occurs because excess water is stored all over the body-in the fingers, face, feet, and even toes. However, water weight loss is only temporary and is not a chronic or long-term condition of water retention (which can be caused by disease or medication). You may gain weight after eating salty foods, eating too much for several days, when you are dehydrated, or just before your period starts. If you don't shed the extra pounds, you can feel bloated, lethargic, and a little uncomfortable-especially if your pants get a little tighter. Whether you're attending a big event, feeling too bloated, or just want to lose a few pounds, losing weight from water is a temporary solution to improving your appearance and making you feel better in no time. If you make some simple changes to your diet and lifestyle, you may be able to reduce weight and bloating.

Step

Method 1 of 3: Changing Your Diet

Step 1. Limit sodium/salt intake

This is one of the most important methods of relieving bloating because it directly affects the way the kidneys control the balance of water content in the body. Consuming too much salt can cause water retention which in turn causes the body to feel bloated and enlarged.

The American Heart Association recommends a daily intake of no more than 1,500 mg of sodium. In general, this amount is equal to about 1.5 tsp of table salt.
Don't eat processed foods. Processed foods usually have a higher sodium content than fresher foods. Foods high in sodium include: condiments, sauces, chips, pretzels, salty snacks, frozen foods, canned foods, deli meats, breakfast meats (such as sausages or bacon), breads, and baked goods.
Buy fresh, organic foods rather than canned or frozen.
Limiting sodium intake can help lose weight from water. However, a sodium-free diet should not be carried out because it is harmful to health. Sodium is required in many body functions and processes. Consuming a small amount of sodium is an important part of a healthy diet.

Step 2. Eat more high-potassium foods

Potassium is an important mineral that is responsible for maintaining fluid balance in the body. Potassium deficiency (though rare) can lead to unnecessary fluid retention. Eating more foods high in potassium can help remove excess water in the body.

Potassium-rich fruits include: apricots, bananas, yellow melons, dates, kiwis, mangoes, oranges, and papayas.
Vegetables rich in potassium include: avocados, acorn squash, carrots, artichokes, dried beans, peas, and lentils.

Step 3. Eat enough fiber every day

A low-fiber diet can cause constipation which in turn can lead to bloating, abdominal distension, and weight retention. Women are recommended to consume 25 g of fiber per day, while the recommended amount of fiber consumption for men is 38 g per day.

Eating a variety of vegetables and fruits helps increase fiber intake and lose weight due to excess water content by eliminating bloating caused by constipation

Step 4. Eat foods that contain probiotics

Some foods do naturally contain probiotics and can help relieve gas, bloating, or an enlarged stomach. These good bacteria help regulate the digestive system and prevent and reduce the side effects that usually accompany constipation.

Keeping the digestive system healthy and curing constipation can help relieve bloating, stomach cramps, and an enlarged stomach.
Foods that contain probiotics include: yogurt, kefir, miso, tempeh, kimchi, sauerkraut, and pickles.
If you don't like these foods, take a probiotic supplement every day.

Step 5. Limit carbohydrate intake

A low-carb diet can help you lose excess water weight faster than a low-calorie diet alone. Limiting your intake of foods that are high in carbohydrates (both refined and 100% whole grains) helps you lose water weight fairly quickly.

The body uses some of the carbohydrates you eat for immediate energy and converts the rest into glycogen, the body's stored form of carbohydrates. In the glycogen storage process, water is also stored, causing weight gain and fluid retention.
If carbohydrate intake is limited, the body will depend more on glycogen stores. When glycogen is converted into energy, water is also released so you lose a little weight.
Carbohydrate-rich foods that should be limited include: bread, rice, pasta, crackers, tortillas, bagels, muffins, pastries, English muffins, quinoa, sugary drinks, and desserts. Both refined and complex carbohydrates have the same effect on the body.

Step 6. Drink more water

The body may experience water retention due to not drinking enough. Mild dehydration causes the body to retain water because the amount of water consumed is less.

Drink at least 2 liters of water every day. That's just a general rule of thumb, but it's a good minimum goal. If you feel bloated or have fluid retention, try increasing your water intake beyond that minimum.
Adequate hydration can also cure constipation. Constipation is a common cause of bloating or an enlarged stomach.

Step 7. Limit alcohol and caffeine intake

Although they are natural diuretics, both alcohol and caffeine can easily cause mild dehydration. A dehydrated body tends to retain fluids until it gets enough water intake.

Limit all caffeinated drinks, such as coffee, tea, sports drinks, and energy drinks.
Alcohol can quickly make dehydration worse. Although alcohol consumption of 240 ml per day is safe for women and 480 ml per day is safe for men, it is better to stop drinking alcohol altogether when trying to lose weight due to excess water content.

Method 2 of 3: Taking Supplements or Medications

Step 1. Take vitamin and mineral supplements

Several vitamins and minerals have been shown to be effective in relieving fluid retention and relieving water weight loss. Consider taking the following supplements:

Vitamins B6 and B5-contained in red meat, brown rice, and low-fat dairy products.
Magnesium-contained in hard fruits (nuts), legumes, whole grains, green vegetables, and bananas.
Calcium-contained in low-fat dairy products, green leafy vegetables, and almonds.

Step 2. Drink 240 ml of cranberry juice every day

Research shows that cranberries are a very mild natural diuretic. Be careful, drinking too much fruit juice can cause the body to get too many calories of sugar. Buy 100% fruit juice or no added sugar.

Consume about 180-240 ml of 100% fruit juice.
Alternatively, cranberry supplements can also be taken.

Step 3. Take natural diuretics

There are many natural herbs that can help remove excess water in the body. However, these supplements are not controlled by the FDA and should be used with caution. Try these natural diuretics:

Green tea
Urtica dioica
Randa tread (dandelion).
Corn husks.

Step 4. Take water pills

Most pharmacies sell low-dose water pills that can be purchased without a prescription. Water pills are designed to help relieve mild fluid retention and associated symptoms, such as bloating, abdominal distension, or swelling.

Read and obey all instructions, warnings, and instructions for use listed on the packaging.
Note that water pills are designed to relieve mild fluid retention and should not be used long term.

Step 5. Consult a doctor

Before taking any supplements, herbs, or medications that can be purchased without a prescription, consult your doctor first. Your doctor can check your medical history to make sure that the treatment is safe and right for you.

Some supplements and medications that can be purchased without a prescription have been known to interact with certain medications prescribed by a doctor or affect certain disease conditions

Method 3 of 3: Changing Your Lifestyle

Step 1. Exercise

Even if you don't feel like exercising, even a short sweating session can help get rid of bloating and excess water in your body.

Doing cardio or aerobic exercise can increase your heart rate, breathing rate, and generally cause your body to sweat. Sweating helps reduce fluid retention.
In addition, doing cardio exercises makes the muscles contract so that fluids circulate throughout the body more quickly. This helps the body process excess fluids more quickly.
Even if you don't have or don't want to spend a lot of time exercising, try to do short sessions of intense cardio.

Step 2. Get enough sleep

Lack of sleep causes the kidneys to retain more fluid. Adequate, restful sleep helps minimize fluid retention.

Get at least 7-9 hours of sleep every night.
To sleep better, turn off all lights, TV, computer and phone before going to bed. Stop using all these objects about 30 minutes before bedtime.

Step 3. Record the menstrual cycle

In women, hormonal changes often cause bloating from 7-10 days before menstruation. High levels of estrogen and progesterone at this time cause the body to retain fluids. Keeping track of your menstrual cycle allows you to plan dietary changes to minimize weight gain due to fluid retention.

Weight gain due to hormonal changes occurs in almost 90% of women who experience menopause. However, some of the extra weight is simply due to water retention and bloating from the drop in progesterone levels.
If you know that your body usually experiences mild bloating and water retention as your period approaches, start making changes to your diet and lifestyle to minimize these side effects.
Consider taking medication that can help relieve these symptoms. There are many PMS medications that contain mild diuretics to minimize bloating and fluid retention.

Step 4. See a doctor

Water retention is often harmless and is usually caused by a change in diet or a lack of exercise. However, some forms of water retention are a sign of a serious health problem and should be treated by a doctor.

If you feel like you're holding a lot of fluids or experience other side effects, it's a good idea to see a doctor.
Other, more serious side effects of edema or fluid retention include: tight and shiny skin, skin that remains notched after pressure, shortness of breath, shortness of breath, and chest pain.