Many people looking to lose weight face the problem of water weight loss which causes bloating, and even though your entire body is 60% water, sometimes a large amount of water is retained, which can make it difficult to lose weight because it may look like you’re not losing weight. In this report, we learn ways to get rid of water weight in your body, according to the “Health” website.
The amount of water your body contains depends on your body composition, gender, and age, but eating can cause you to retain a few extra pounds of water. This extra water is fluid that the kidneys normally cleanse from the body. .
“Most of our weight is water,” said Dr. Gabe Neal, MD, family physician and assistant clinical professor at Texas A&M College of Medicine in the United States.
How to lose water weight?
There are many reasons why the body retains water, including excessive salt or carbohydrate intake, menstrual hormones, and dehydration.
Water circulates throughout our body. We want it to go to the arteries, veins, tissues and cells all over the body. However, when it travels between cells and around fat, it becomes a problem.
How quickly excess water leaves the body may depend on diet and physical activity.
The healthier your diet and the more physically active you are, the faster you will get rid of excess water. Water weight can also be a sign of a chronic condition, such as heart or kidney disease that needs treatment.
In women, changing menstrual cycles and hormones can also affect water weight.
How to lose water weight
One way to prevent water retention is to reduce the amount of salt in your diet. This includes eating fewer processed foods that are often high in salt and using less salt at the table.
Processed foods such as instant noodles, cheese, soup mixes, pasta sauce, frozen meals and salty snacks use salt for flavor and as a preservative to extend shelf life.
From a chemical point of view, water follows salt if your diet contains too much sodium, the water will follow and not go where it is supposed to be.
Natural foods, such as vegetables, seeds and nuts, are low in salt, so choose them to reduce your water weight.
Another tip is to stay hydrated by drinking water. It may sound counterintuitive, but water helps with kidney function and helps flush excess water and salt from the body.
When you’re dehydrated, your body retains extra water to prevent dehydration, according to the American Academy of Sports Medicine (NASM).
Another tip is to cut back on carbs, like pasta and rice.
Carbohydrates cause the body to store glycogen molecules, which contain 3 grams of water per gram.
Not eating carbohydrates reduces glycogen molecules, thereby reducing water weight.
Replace your carbohydrate-rich meals with protein-rich meals like eggs, soy, and lean meats.
Along with changing your diet, supplementing with vitamin B6 and magnesium can help reduce fluid retention. These supplements help the kidneys get rid of excess salt and water and can also help reduce bloating and swelling in the legs.
Exercise and exercise are another way to reduce water weight by burning glycogen energy. The amount of water you lose depends on the temperature and what you are wearing. Physical activity that makes you sweat will quickly reduce water weight.
Drinking water after exercise is essential to replenish lost fluids and prevent dehydration.
Taking diuretics is another way to reduce water weight. Usually a doctor prescribes these pills to lower blood pressure.
Sitting for long periods can also cause water to accumulate in the body and lead to swelling in the arms and legs.
To avoid fluid accumulation, it is best to take breaks and take a short walk.
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