Water is crucial to health and represents a large part of the composition of your body. In fact, the human body is composed of between 55 percent to 75 percent water. Still, water retention is a common problem and can cause problems such as swelling, pain and weight gain, which makes many wonder how to lose weight. Learning to lose water weight can be difficult, and there can be many different causes behind water retention, ranging from high salt intake to kidney disease. If you cling to excess water, you could carry an additional 5 to 10 pounds at any time. Some case studies even reported patients with up to 88 pounds of edema, or water retention, as a result of multiple health problems.
Fortunately, making just a few simple lifestyle modifications can help you reduce the weight of the water and not restore it forever.
What is the Weight of Water?
Before we can analyze how to lose water weight, it is important to understand what exactly water retention is and what causes it. When you eat carbohydrates, many become glucose (sugar) and are used to provide energy to the cells. The leftovers are converted into glycogen, which is stored in the liver and muscle cells. If you need more energy later and there is no glucose available, these glycogen stores can be quickly broken down and converted to glucose for fuel. Glycogen retains a lot of water. In fact, for every gram of glycogen stored, there are three grams of water attached. As you can imagine, that can add a lot of extra weight. If you have ever started a new diet or exercise routine and discover that the pounds slipped during the first few days just to slow down a little later, this is because what you lost initially was the weight of the water. Dieting or increasing your exercise routine creates an energy deficit, and when there is not enough glucose available, your body has to extract from those glycogen stores for additional energy.
“The loss of all water bound to glycogen causes a rapid weight loss followed by a plateau once the glycogen stores have been depleted”.
How Water Weight Accumulates
The next step to learning how to lose weight is to look at how you can accumulate. There are several potential causes of water retention, from various health conditions to specific lifestyle factors. Some of the most common causes of water retention include:
- High salt intake: there are many reasons to keep your salt intake under control and prevent the accumulation of water is just one of them. Sodium is an important mineral that participates in the balance of fluids, and excessive consumption can lead to water retention. Those who have high blood pressure can be “salt sensitive” and are especially prone to the negative effects of salt.
- Protein deficiency: severe protein deficiency can lead to fluid accumulation. This is because the protein plays an important role in maintaining fluid balance by keeping salt and water inside the blood vessels and preventing them from leaking into the tissues. If you are not getting enough protein in your diet, it can eventually lead to water retention.
- Physical inactivity: whether you spend all day standing or sitting at the desk for long periods of time, too much physical inactivity can lead to the accumulation of water weight. This can cause your tissues to retain extra water, which causes swelling, especially in the feet and ankles.
- Hormonal changes: for women in particular, changes in the levels of certain hormones, such as estradiol and progesterone, may be responsible for changes in fluid and water retention. Increases in water weight are particularly common in the week before menstruation and can represent several kilos of excess fluid. Fortunately, these weight changes are temporary and return to normal soon after.
- Heart failure: the accumulation of fluids is one of the most severe symptoms of heart failure. When your heart is not pumping blood efficiently, blood can accumulate and accumulate in the vessels, leading to fluid retention. Excess fluid as a result of heart failure can cause drastic changes in weight and symptoms such as fatigue and shortness of breath.
- Kidney disease: the kidneys are like a filtration system for the body. When they cannot work effectively due to kidney disease, water can begin to accumulate and cause swelling and weight gain. Often, patients with kidney disease are advised to limit their fluid intake to avoid water retention.
- Medications: Many different types of medications can contribute to water weight accumulation, such as NSAIDs, oral contraceptives, and some heart medications.
How to Lose Water Safely
Physical inactivity is one of the main culprits of water retention, so getting up and moving is a simple way to help quickly remove the weight of water and prevent tissues from clinging to excess water in the feet and feet. Ankles. Of course, increasing your physical activity is beneficial for everyone; because it can also help you lose fat and build muscle. Exercising can also cause you to lose weight by burning glycogen to provide energy. This not only depletes glycogen stored in the liver and muscles, but also removes all the water that is attached to cause weight loss of water. Keep in mind that this does not mean you have to go to the gym twice a day to avoid water weight buildup. Instead, it can be as simple as practicing some exercises, such as using stairs instead of the elevator, walking during lunch or making sure to get up off the couch or computer for a quick stretch once per hour.
2. Control your Sodium Intake
Due to the major role of sodium in fluid regulation, decreasing your sodium intake is one of the most effective methods to lose weight. The most recent dietary guidelines for Americans recommend limiting your daily sodium intake to less than 2,300 milligrams per day, which equals about one teaspoon or six grams. Surprisingly, the salt shaker is not the main source of sodium in the diet. In fact, it is estimated that 77 percent of the sodium in the average diet comes from processed foods. Foods such as canned meats, sausages, cheeses, frozen meals, soups and salty snacks can be packed in tons of added sodium. The best way to cut back on sodium intake is to include unprocessed foods in your diet. If you have canned or processed foods from time to time, remember to opt for low sodium varieties whenever possible to keep the sodium content to a minimum.
3. Eat Adequate Protein
Proteins play an important role in maintaining fluid balance and prevent water and salt from leaking into tissues, so it is essential to incorporate enough protein into your diet to prevent water accumulation. This is especially important for those with any type of restrictive diet. Vegetarians and vegans, for example, should be especially conscious about the control of protein intake. So, how much protein do you really need? A good rule of thumb is to aim for one gram of protein per kilogram of body weight. Someone who weighs 150 pounds, for example, weighs 68 kilograms and should try to consume at least 68 grams of protein per day. Good sources of protein include seafood, poultry, lean cuts of beef and pork, eggs, beans and legumes. Choose fresh meats and low sodium varieties of canned beans to avoid high salt intake and further reduce water retention.
4. Increase your Potassium Intake
Like sodium, potassium is another mineral that intervenes in the balance of liquids and can help in the loss of water by increasing urine production and decreasing sodium levels. In fact, a study published in the American Journal of Kidney Diseases showed that the restriction of potassium intake caused an increase in water retention and an increase in blood pressure. It is recommended to obtain at least 4,700 milligrams of potassium per day. Foods high in potassium include green leafy vegetables, bananas, potatoes, avocados and tomatoes. Include some portions of these foods every day and watch how the weight of the water slides out.
5. Eat more Foods Rich in Magnesium
Magnesium also helps regulate water balance by increasing urine output, and several studies have found that increasing magnesium intake could reduce water weight. In one study, women were supplemented with 200 milligrams of magnesium for two months, which reduced premenstrual symptoms related to fluid retention, including weight gain and swelling. Most adults need between 310-420 milligrams of magnesium per day. Magnesium is especially rich in green leafy vegetables, such as spinach and Swiss chard, avocados, almonds and black beans.
6. Stay Hydrated
Staying well hydrated can help eliminate water and reduce fluid accumulation quickly and easily. In general, you should aim to drink between 25 and 50 percent of your body weight in ounces of water per day. If you are looking to increase your water intake, drink a glass of water before each meal and snack, or try to set a timer to remind yourself to drink regularly. In addition to drinking plenty of water, you can also include some moisturizing foods in your diet. Fruits and vegetables are the best choices, with watermelon, celery, strawberries, cucumber and lettuce topping the lists as the most moisturizing foods available.
How Not to Lose Water Weight
A quick Internet search on how to lose weight quickly and you will surely have many unhealthy fad diets and quick fixes that involve a day or two of severely limiting your intake in favor of lowering some pounds. The use of medications such as diuretics or laxatives can cause water loss, but it can also cause electrolyte disturbances and negative health effects. Some of the negative symptoms of electrolyte imbalance caused by diuretics or laxatives include muscle cramps, confusion, dry mouth, drowsiness, fatigue and even heart palpitations. These practices are not only unhealthy and potentially unsafe, but also produce temporary and short-term results. As soon as you resume your usual diet or stop taking these medications, you will replenish your glycogen stores and regain the weight of the water, with interest.
Instead, the best way to lose weight is to maintain a balanced and balanced diet, rich in essential vitamins and minerals and exercise regularly. This helps prevent the accumulation of water weight while promoting optimal health.
Precautions with How to Lose Water Weight
People with medical conditions that contribute to fluid retention, such as heart failure or kidney disease, should consult their doctors for recommendations as fluid restrictions are sometimes necessary for these conditions. Those who suffer from kidney disease should also talk with their doctors or nutritionists before making major changes in diet. For these people, increasing their potassium intake, for example, can cause dangerous changes in blood potassium levels.
Final Thoughts on How to Lose Water Weight
Keeping the weight of the water in excess or seeing the balance constantly fluctuate can be a frustrating problem. However, there are many possible causes for fluid accumulation, and learning how to lose water weight is simple once you determine what is behind your water retention. Practicing a healthy lifestyle with regular physical activity, a balanced diet and plenty of water can help eliminate excess weight and extra pounds. Meanwhile, fad diets, quick fixes and diuretics / laxatives are not the right way to know how to lose water weight in the right way. In contrast, the six main ways to lose weight with water are:
- Control your sodium intake
- Eat adequate protein
- Increase your potassium intake
- Eat more magnesium-rich foods
- Stay hydrated.