When your target is weight loss, a little bit of reduction shown in the weighing scale gives immense satisfaction. But that can be a loss in your water weight. Don’t lose hope as a healthy lifestyle with an ample amount of exercise will make you lose fat alongside.
Are you concerned about how to lose water weight? If yes, then here we have discussed 6 most effective ways that you can try for quick results.
But before that, know the facts about water weight –
What is Water Weight?
As we all know, water makes almost 60 percent of the total body weight. Any extra water being retained in the body would add to water weight, also known as edema.
The fluid gets collected in the tissues causing swelling and increment of weight.
The extra water being held in your body can cause bloating and puffiness in the abdominal areas, legs, and arms. Though the feeling is uncomfortable, it is temporary.
Severe water retention in your body can lead to various diseases related to kidneys or heart.
Usually, bodyweight decreases due to fluctuations in your fat, muscles or water. Among these, water is the first thing to lose.
Do you know that you can lose up to 5 pounds of water in a day?
And losing a pound of fat is next to impossible. But there are ways you can try to to lose water weight in a day.
Let’s discuss each in detail…
6 Effective Ways on How to Lose Water Weight Quickly?
If you are thinking about how long does it take to lose water weight, or how to lose water weight overnight, then let me tell you that there are several effective, quick, and natural ways you can go for. Check below –
1. Reduce the Salt Intake
The first step is to lower your salt intake and decrease sodium-rich food items from your diet. By doing so, you will be able to beat water weight.
In order to balance the sodium-to-water ratio, your body starts to retain water immediately after sodium or salt intake.
It is recommended not to consume more than 2300 mg of sodium per day. Table salt and processed foods are high in sodium. Sodium is hidden in items like cheese, bread, frozen meats, snacks, and savory treats.
Try to consume bananas, avocados, and leafy vegetables to reduce the sodium level in your body.
2. Cut Down your Carbs
During carbs intake, the unused energy is stored as glycogen molecules. 3 gm of water gets attached to one gram of glycogen. Thus, carbohydrates are responsible for storing extra water.
So when you cut down the carbohydrates from your diet, you are actually using the stored glycogen. This method help you to lose water weight fast in 2 days.
The normal carbs limit lies within 130 grams per day whereas our daily intake crosses the limit. It is better to replace the carbohydrates-rich foods like rice, pasta, bread by protein-rich foods like eggs, meat, or soy products.
3. Drink More Water
Are you feeling absurd to know that drinking more water can actually reduce your water weight? Yes, you heard it correctly!
When your body gets dehydrated, it actually holds on to an extra amount of water to balance. Water helps your kidneys to function properly. It also helps to flush out excess sodium or water from the body.
You should drink about 2 to 3 liters of water every day. Replace sugary drinks, sodas, alcoholic beverages, and juices to water so that you get to lose your water weight fast.
4. Physical Exercise
According to health experts, loss of water weight is possible with an intense workout. Initially, you may feel bloated due to the muscle repair process after exercise.
But in the long run, exercise helps you to sweat out extra water and salt from the body.
An awesome workout session helps improve blood circulation, burning glycogen energy stores, and thus reducing fluid build-up in the body.
5. Few Supplements
Supplements are natural remedies for losing water weight, though doctor’s advice must be taken before popping any medicines.
According to medical research, Vitamin B-6 and Magnesium oxide are effective to control the premenstrual symptoms like water retention in the body.
You can also opt for dandelion root, black coffee, and tea as they are natural diuretics.
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6. Improve your Sleep Quality and Reduce Stress
Sleep is as important as your diet and exercise for weight loss. A healthy good night’s sleep may help the sympathetic renal nerves in the kidneys to function well.
Quality sleep and stress-free life help to control hydration. It keeps the fluid and sodium balance in the body.
Long-term stress is responsible for the increase of cortisol hormone, which in turn affects the antidiuretic hormone (ADH). ADH controls the water balance in the body.
If you are still thinking about how to lose water weight in one day, then follow the above techniques. But if the severity persists, it is best to seek for doctor’s help.
You should identify the cause of water retention in your body to treat it correctly. A severe medical condition may arise if you neglect it for a longer period.