Sometimes your body retains fluid due to lack of exercise, hormonal changes, unhealthy eating habits, or during menstruation and pregnancy. Water weight doesn’t just change your appearance—making your face, stomach, and limbs bloated and puffy—it can also make you feel sluggish and lethargic.
The good news is that getting rid of water weight in a safe way is not difficult. With the right foods and some minor changes to your lifestyle, you can potentially shed over 1kg every single day. Here are 7 safe ways to get rid of water weight in no time.
Drinking lots of water is actually one of the easiest and most effective things that you can do to lose weight. So don’t be surprised, drinking water will help you eliminate that water weight! When you’re dehydrated from not drinking enough, your body tends to hold on to as much water as it can. By drinking plenty, you restore the fluid balance in your body and can lose water weight in no time.
Drinking plenty of water has even more benefits aside from just losing weight. It will support your digestion and regularity of stool, along with many other benefits.
So, how much should you drink? It varies, but at least 2 litres of water, spread out evenly over the day, is a sufficient starting point. You will know when you are fully hydrated when the colour of your urine is a light yellow. If your urine is dark, this is normally a sign of dehydration.
Exercise is yet another great way to lose water weight and weight in general. Exercising causes your body to sweat, quickly reducing the amount of fluids in your body.
For losing water weight, aerobic exercises and cardio are optimal given how they raise your heart rate and make you sweat more. Sometimes, if you feel bloated from water weight, a short session of cardio is all that’s needed to get relief. Of course, it’s best to keep up with a regular exercise regimen. When you work up a little sweat every day without overdoing it, this is normally much better than exercising heavily but less frequently.
Some salt in your diet is not necessarily bad, but it becomes problematic when you consume too much. Excess salt doesn’t just lead to high blood pressure and other cardiovascular issues, it also results in increased water retention.
Also, know that foods high in sodium are not always obvious. Among those with very high sodium are processed foods such as frozen meals, canned foods, and many types of snacks. Avoiding junk food and super salty meals is essential for losing water weight.
Getting enough sleep is important for your body to maintain proper hydration. A good night’s sleep will reduce water retention, among other health benefits. Depending on your age, you may require 7–9 hours of sleep each day, with less sleep required the older you are. If you have sleeping troubles, it’s a good idea to not use your computer or phone for at least half an hour before heading to bed. The blue light emitted from screens has been shown to influence the body’s internal clock and keep us from falling asleep.
Certain foods are natural diuretics and can help you lose water weight. Specifically, foods rich in potassium help your body regulate water retention, aiding in the process of losing weight and easing bloating. Among those foods rich in potassium are many fruits such as bananas, apricots, kiwi, papaya, mango, and oranges. Green leafy vegetables, beans, lentils, tomatoes, and yoghurt are also rich in potassium.
A one-sided diet that contains too many carbohydrates isn’t optimal for good health. An abundance of carbs doesn’t just promote weight gain, but will also lead to a greater storage of water. This happens because the body converts some carbs into glycogen, which serves as a type of long-term energy storage, and brings water with it.
When you cut the carbs from your diet, your body will use the internal glycogen in the body instead, which will help you immensely with your goal. Which foods are high in carbs? Cut down on breads, pasta, rice, sodas, and sugary sweets to help you lose weight!
Natural dietary fibres absorb a large amount of water. They pass through the digestive system without being broken down. This way, they effectively help you to not only remove water from your body, but also wastes and other harmful substances. A diet rich in fibre can also help reduce bloating.
You can source high amounts of dietary fibre when you eat fruits, vegetables, whole grains, beans, and nuts.
If you want to lose water weight, the first port of call is to find out why you’re retaining more of it in the first place. The problem can be with your diet, not getting enough sleep, a lack of exercise, or a combination of all these things. After you establish the causes, you will know what you can do to make a change. Keep in mind that in some cases, excess water weight can be due to medical conditions. If you are constantly bloated and/or unable to lose water weight, you should consult with a health professional.