How to Lose Water Weight

How to Lose Water Weight

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Most of people have some extra pounds caused by water weight, which can make you feel uncomfortable due to the bloating and lacking in energy [1].

Do not mix up water weight with water retention since water weight is not a chronic disease that needs consultation from a doctor. In fact, water weight is simply an excessive amount of water in your body that is located in many body parts such as face, arms, fingers, legs, etc. Water weight just remains in a short term and can be easily eliminated without any intervention of medical treatments [2].

The water is stored in your body because of many reasons, including dehydration, an unbalanced ratio of salt and water in the body and so on.

With some simple changes in diet and lifestyle, you will be dazzled by the weight loss you get just after a few days.

If you are looking for treatments of water retention, read more Home Remedies for Water Retention.

Here are 10 simple handy tips on how to lose water weight that you should take note…

1. Cut Back on Your Sodium Intake

Sodium, an essential element in salt, has negative impacts on kidney function when its amount exceeds the permitted level. One of the first and obvious consequences of excessive consumption of sodium is bloating and swelling. As soon as you cut back on your sodium intake, the kidney will immediately balance the water in the body, which in turn reduces water weight [3].

Salt - How to Lose Water Weight

To sum up, if you are looking for solution on how to lose water weight, cut back on your sodium intake by avoiding processed foods, which contains huge amount of sodium and reducing the salt added into your daily meal. However, since sodium is still essential for your body function, consume just a small amount of it instead of avoiding it completely [4].

2. Increase Potassium Intake

Potassium is an essential mineral in our body, which can counteract the sodium so as to neutralize it and reduce its harmful effects. Furthermore, potassium also has the ability to eliminate the excess water and balance the fluid in our body [5].

You can find potassium in various food sources such as leafy greens, root vegetable like potatoes and fruits like blackberries, bananas, grapes, oranges, etc.

3. Consume Natural Diuretics

Pineapples - How to Lose Water Weight

A diuretic is simply understood as a substance that stimulates the urine production. By accelerating of excretion, you are going to eliminate the excess water in your body more quickly and effectively. There are various natural diuretics you can easily find in everywhere on the world, such as fruits like watermelons, cranberries, herbs like stinging nettle, and vegetables like parsley.

4. More Fiber

The daily requirement of fiber intake for women is 25 grams meanwhile that for men is 38 grams. When your body is lack of fiber, it tends to experience bloating, water retention and swelling, which are common symptoms of constipation [6].

Accordingly, to lose quickly get water weight loss, make sure you are consuming enough fiber for daily requirement by adding more fruits and vegetables in your meals.

5. Reduce The Carbs Amount

Along a low fat diet, a low carbohydrate is also a good solution on how to lose weight fast since it helps you quickly eliminate the excess water amount in the body. Specifically, when you consume carbohydrates, the amount that is not utilized for energy will be converted into glycogen. This substance brings the water with it, as it is stored in your body. Therefore, when you stop taking carbohydrates, your body has to use the glycogen stores, which in turn releases the water content [7].

To promptly and significantly lose your weight, plan for a low-carbs diet by limit both refined and complex-carbs foods such as rice, pasta, bread, bagels, muffins, quinoa, desserts and sweetened beverages.

6. Water

Water - How to Lose Water Weight

As mentioned, one of the main causes of water weight is dehydration. Since your body doesn’t get enough amount of water, it has to retain water as a natural reaction. An adequate amount of fluid helps you promote urination and get rid of excessive water inside the body [8].

A rule of thumb is that you should drink at least 2 liters or 8 glasses of water on a daily basic. In case you feel bloated and swelling, try to consume more and combine with other beverages like green tea, lemon juice, etc.

7. Reduce Alcohol and Caffeine

A little alcohol and caffeine is beneficial for your body, but more than that can cause you mild dehydration, which is the main cause of water weight. Therefore, it is necessary to avoid alcohol and caffeine on the day you feel the body is retaining water. Besides, it is recommended that women should have no more than 1 glass daily and men no more than 2 glasses [9][10].

8. Exercise

Aerobic Exercise - How to Lose Water Weight

Asides from your diet, you need to make a little change with your lifestyle as well. Specifically, start to spend at least 30 -60 minutes on doing exercise every day. Sweating is one of the good ways to get rid of excess water in your body and reduce bloating. Additionally, cardio exercise is able to increase your heartbeat, improve the body circulation, which sequentially excretes excess fluid more quickly [11][12].

9. Sleep

Sleep - How to Lose Water Weight

Lack of sleep or insomnia definitely affects your kidney functioning, making it retain more water. For that reason, you need to get enough and adequate sleep if you want to learn how to lose water weight. 7-9 hours each night are highly recommended for an adequate sleep [13].

If you have problems with falling asleep, make sure you go to bed before 11 p.m. and turn off all electrical devices like TVs, phones at least 30 minutes before sleep.

You can also learn other ways to help yourself fall asleep easier and better at How to Get Good Sleep.

10. Reduce Stress

Stress is a harmful factor that can lead to many other physical and mental problems, including water weight. You must have heard that stress causes weight gain. In fact, cortisol, a primary stress hormone, is the one that make the body retain more fat along with water in the tissues, leading to an increase in weight [14].

For that reason, it is needed to reduce stress in order to get rid of water weight. No mater what causes you stress, take it easy, mediate and relax.

If you want to learn more other ways to get rid of stress quickly, read also Home Remedies for Stress.

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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  1. Thank you for sharing. But I want to know more details about foods that help you lose weight because I’m a breastfeeding mother, the diet is not like normal; thus I’m seeking for ways on how to lose weight while breastfeeding and what is the best way to lose weight because I have to go back to work soon. I don’t want to go out with a heavy and fatty body.
    Thanks again!

  2. i need to lose weight as quickly as possible because I have to attend an important event next month. What is the best remedy among those above?

  3. The article talks too much about how to lose water weight fast, but does not mention about what is water weight. I think you should add the definition!

  4. The calorie intake to lose weight is very important, and I want to know how many calories should I have in one day to lose 3kg in 1 week?

  5. I have been obsessed recently with “weight loss water” because it’s caused me a lot of discomforts. I will try some above tips, hopefully it will help.

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