Do you have a big event coming up and need to lose water weight fast? Are you struggling to drop those last few pounds? If so, you’re not alone. Many people find it difficult to lose water weight, but that doesn’t mean it’s impossible. In this blog post, we will discuss 9 effective ways to lose water weight quickly. By following these tips, you can shed the excess fluid in no time!
What Is Water Weight?
The human body is believed to have the ability to store around 48 hours’ worth of glycogen. Glycogen is the stored form of carbohydrates in the body and is composed of long chains of glucose molecules. When these stores are full, any excess glucose is turned into and stored as fat.
Water weight refers to the extra water that is stored all over your body — in your face, hands, legs, and even your belly. When your body holds on to this water, you might notice a change in the scale and in how your clothes fit. Usually, a human body contains around 60% water, which means that a lot of what you see on the scale is actually water weight.
Water weight can make you feel bloated and puffy. This type of fluid retention usually happens when your body is not properly hydrated or when you consume high-sodium foods. Water weight can also be caused by hormonal changes, such as during your menstrual cycle or menopause.
Water weight can make you feel bloated and uncomfortable. It can also be serious for people who are struggling with underlying health conditions like kidney disease or heart failure.
Why It Is Important To Lose Water Weight?
It is believed that up to 60% of our body weight is water. Most of this water is inside our cells, which helps support cell structure and function.
Water also lubricates our joints, protects our organs, and regulates our body temperature. So it’s no surprise that even a small drop in the amount of water we have in our bodies can have major consequences. There are many reasons why we might want to lose water weight.
Maybe we’re trying to fit into a wedding dress or get ready for a beach vacation. Or, maybe our doctor has told us that we need to reduce our fluid retention for health reasons. Some serious problems that can be associated with fluid retention are congestive heart failure, kidney disease, and liver disease.
For example, there are also some other consequences of being even slightly dehydrated that might surprise you.
Dehydration can lead to:
- Kidney stones
Clearly, it’s important to make sure we’re drinking enough water every day. But what if you’re already drinking plenty of fluids and you’re still retaining water? It is important to find ways to lose water weight.
Top 9 Ways To Lose Water Weight
When you are aware of the ways to lose water weight, you can finally put an end to your water retention and bloat issues. Here are the top 9 ways to lose water weight that is considered the most effective:
Cut back on salt
This is one of the most common and simplest ways to get rid of water weight. When you consume too much salt, your body holds on to water to dilute the high concentration of sodium in your bloodstream. This results in water retention and can cause you to feel bloated. To prevent this, limit your intake of salty foods and use alternatives such as herbs and spices to flavor your food.
In fact, studies have found that sodium restriction can lead to a significant reduction in water weight. For example, one study showed that people who followed a low-sodium diet for four weeks lost an average of four pounds (about two kilograms) of water weight.
Drink more water
You might be thinking, “Isn’t this counterintuitive? Won’t drinking more water makes me retain more water?” But the opposite is actually true. When you are properly hydrated, your body doesn’t need to hold on to as much water since it knows that it can get what it needs from the water you’re consuming. Therefore, drinking more water can actually help you lose water weight.
More often, drinking too much water can lead to water intoxication, which can be fatal. So it’s important to know your limit and drink accordingly. For this, you should consult your doctor or a dietitian.
This is probably number one on the list for a reason. When you work out, you sweat, and as you sweat you lose water weight. Moreover, with exercise comes increased urination. You’re essentially flushing out water weight when you hit the gym. Just be sure to replenish what’s lost with plenty of fluids post-workout.
Additionally, regular exercise has a number of other health benefits that can indirectly help with water weight loss, such as:
All of which can lead to increased water weight loss. There are numerous types of exercises that you can do to lose water weight, but some are more effective than others. Cardio exercises like:
These cardio exercises are great for shedding water weight as they get your heart rate up and make you sweat. Strength-training exercises like lifting weights or doing bodyweight exercises are also effective at helping to reduce water weight.
Yoga is a natural way to help your body release fluids. The stretching and deep breathing involved in yoga help to promote detoxification and improve circulation. In addition, yoga can help to reduce stress, which can also lead to water retention. Try doing some gentle yoga poses each day to see if it helps you lose water weight.
In fact, you try deep breathing and visualization techniques while you are doing yoga to help you lose water weight. These visualization and deep breathing techniques can help to promote detoxification by helping your body release toxins.
It might sound too good to be true, but catching some extra ZZZs can help you drop water weight. When you don’t sleep enough, your body releases stress hormones like cortisol that can cause fluid retention (aka bloat). Getting seven to eight hours of sleep per night will help reduce water retention and bloating.
Lack of sleep directly impacts your metabolism and can cause you to hold onto water weight. So, enough rest and more sleep can contribute to fluid retention. If you find it difficult to get enough shut-eye, consider implementing some bedtime habits that can help you sleep better. For example, try:
- Turning off electronics at least 30 minutes before bed
- Creating a relaxing bedtime routine
- Sticking to a regular sleep schedule
- Limiting caffeine intake in the afternoon and evening
Take magnesium supplements
Supplements are an effective way to lose water weight fast. Magnesium is an essential mineral for the body that helps regulate fluid retention. A magnesium deficiency can lead to water retention and bloating.
Taking a magnesium supplement can help you lose water weight by reducing fluid retention. More often than not, when people say they are “bloated,” they are actually retaining water.
In fact, one study has suggested that intake of magnesium helps lose water weight in women and PMS symptoms. So, it is a great option.
Focus on healthy foods
A healthy diet is essential in almost any weight-loss plan, but it’s especially important when you’re trying to lose water weight. Because when you include enriched foods and drinks, you’re more likely to see quick results on the scale.
Some of the examples include:
- enrich potassium foods
- dark green leafy vegetables
- magnesium-rich foods
- fatty fish
- beans and legumes
- coconuts and coconut water
- dark chocolate
- nuts and seeds
These all are excellent sources of nutrients that help you not only lose water weight but also promote your overall health.
Carbohydrates can cause your body to hold on to water. Eating too many carbs can make you feel bloated and puffy. To help reduce water retention, limit the number of carbs you eat to 50 grams per day. This includes:
- Starchy vegetables like potatoes, corn, and winter squash.
- Avoid eating processed foods, sugary drinks, and fruit juices.
Fiber helps promote regularity and may also reduce water retention. The recommended daily intake of fiber is 25 grams per day for women and 38 grams per day for men. Good sources of fiber include:
- Chia seeds
Drink tea and coffee
These two types of drinks are diuretics, which help your body get rid of water weight. Try to drink at least one cup of tea or coffee a day. It helps through the process of urination. More often, it is believed that diuretics like these can also help detox the body and cleanse the system.
But still, too much of these diuretics can also lead to dehydration, so make sure to drink plenty of water as well. Tea and coffee can also help in reducing bloating.
According to studies, tea and coffee can also improve your metabolism and help in burning fat. Green tea, in particular, is rich in antioxidants and can help your body flush out toxins. It can also boost your immune system.
So, these are the top 9 ways to lose water weight fast. Remember, you need to be consistent with these methods and give your body some time to adjust. Drink plenty of fluids, eat healthy foods, and exercise regularly to help your body get rid of water weight.
To conclude, there are 9 ways to lose water weight that are numerous and varied. Some are simple and easy while others require a little more effort. All of them, however, are effective in helping you to shed those unwanted pounds of water weight. So, if you’re looking to slim down quickly, try one (or all) of these methods and see for yourself just how successful they can be.
In fact, you can probably think of a few more ways to lose water weight that we haven’t mentioned here. But before that, you should consult with a professional. You can contact Mantra Care, the team of experts will guide and support you to attain your health goals. We specialize in helping people lose weight and keeping it off for good!
Mantra Care offers an array of services to help people live healthier lives. Our weight loss program includes a personalized plan for you that fits your lifestyle and helps you reach your goals. Schedule a consultation today to get started!