Deflate That Water Weight

 

Have you ever, for no apparent reason looked down and noticed your stomach is pudgier than it should be? And actually, you kind of feel like a water balloon that's about to burst.

Good news, it might not be fat! Bloating and puffiness are both symptoms of excess water weight.

Yesterday, I was listening to this MMA fighter explain how he lost 28lbs of water weight in 24 hours to help him get into a more advantageous fighting bracket. And I thought to myself, 28lbs is a lot of water. How much of that was excess water weight? And how much excess water weight do people carry around without even realizing it?

So, today, we're going to talk about practical tips for reducing water weight and getting back to feeling like your best, hydrated self. 

The Basics

What exactly is water weight? 

Well, simply put, it's the extra water that our bodies hold onto, often resulting in that "puffy" feeling. 

This is especially true if you are experiencing any type of inflammation.

While water is essential for our bodies, it's important to maintain a healthy balance of fluids to avoid feeling like we're carrying around a watermelon inside of us. 

Excess water weight can cause discomfort, bloating, and even affect our confidence. So, let's explore the causes of water retention and how it can affect our bodies.

Drink More Water - Say Cheers to Hydration!

Did you know that one of the easiest ways to reduce water weight is by...drinking more water?! 

It sounds counterintuitive, but it's true. 

When we're dehydrated, our bodies tend to hold onto any available water, resulting in unnecessary water retention. 

So, by staying hydrated, we can actually release excess water weight. Plus, drinking water has a whole host of other benefits, like boosting our energy and keeping our skin looking crystal clear.

Now, we know it can be tough to remember to drink enough water throughout the day, especially when you're busy adulting. But fear not, fellow hydration enthusiasts! Here are some tips to make sure you're getting enough water:

Invest in a cute water bottle: Who doesn't love an aesthetic accessory? Find a water bottle that speaks to your personality and you'll be more likely to carry it around with you all day.

Set reminders: Whether it's a phone alarm or a sticky note on your computer, set reminders to take a few sips of water every hour. (1/4 c. is enough)

Flavor it up: If you find plain water boring, add some flavor with fresh fruit, herbs, or even a splash of juice. Just be mindful of added sugar.

Keep it cool: There are different benefits to different temperatures of liquids that you ingest. Though I don't recommend anyone drink ice-cold water on a regular basis.

But if you're tiered of the same old, it can be refreshing to just change the temperature.

For more hydration hacks check out: Hydration Health Benefits & Hacks

Reduce Sodium Intake - Say Goodbye to the Salt

We all know that salt is a flavor enhancer, but it's also a major culprit when it comes to water retention.

High sodium intake can cause the body to hold onto water, leading to that terrible puffy feeling. 

First, let's talk about where sodium comes from. Sure, we all know about table salt, but did you know that most of the (bad) sodium in our diets actually comes from processed foods? 

Pre-packaged meals and snacks are often loaded with sodium to make them more addictive and increase shelf life. So, one of the easiest no brainer ways to reduce your sodium intake is by cooking more meals from scratch using fresh ingredients.

Some other tips for reducing sodium intake:

Read labels: When you do buy packaged foods, be sure to check the sodium content on the label. Look for low-sodium options or brands that use less sodium in their products.

Sometimes food companies add salt for no reason at all. Be aware.

Flavor it up with herbs and spices: Instead of reaching for the salt shaker, experiment with different herbs and spices to add flavor to your meals. Not only will it reduce your sodium intake, but it'll also add some variety to your taste buds.

Rinse canned foods: If you do buy canned foods, give them a rinse before using them. This can help reduce the sodium content by up to 40%.

Be mindful when eating out: Restaurant meals (and fast food. Especially fast food) can be notoriously high in sodium, so be mindful of what you're ordering. Ask for sauces and dressings on the side, and opt for grilled or roasted options instead of fried.

Check out: Getting Started with Mindfulness

Exercise - Sweat It Out, Baby!

When it comes to reducing water weight, physical activity is your friend. 

Not only does exercise improve circulation, which can help reduce fluid retention, but it also makes you sweat out excess fluid. 

But, not all types of exercise are created equal when it comes to reducing water weight. For maximum impact, focus on activities that get your heart rate up and make you break a sweat. (Breaking a sweat is more important than heart rate in this instance) 

Cardiovascular exercises like running, cycling, and jumping jacks are great options. (For me, dancing is my go to when I want to sweat) 

High-intensity interval training (HIIT) is also a fantastic way to get your heart pumping and your body sweating.

However, don't think that you are supposed to push yourself to the brink of exhaustion in order to see results. That's the exact opposite of what you want and will be less effective because of stress.

Even low-impact exercises like yoga and Pilates can help improve circulation and reduce water retention. Plus, they're great for reducing stress, which can also contribute to water retention.

Start small: Don't feel like you have to jump into a hardcore workout routine right away. Start with small, achievable goals, like taking a 10-minute walk each day, and work your way up. If you aren't doing anything right now, I'd suggest starting with walking. It's simple, easy, and enjoyable.

Make it fun: Exercise doesn't have to be a chore. Find activities you enjoy, whether it's dancing, hiking, or playing a sport, and make them a regular part of your routine.

Mix it up: Don't get stuck in a workout rut. Mix up your routine with different activities and intensities to keep things interesting and challenge your body.

Stay hydrated: Remember to drink plenty of water before, during, and after exercise to keep your body hydrated and flush out excess fluids.

Reduce Carbohydrate Intake - Bye-bye Bread, Hello Veggies!

Before we really get into things I want to put it out there that good carbs (in moderation) are good and essential for you. Which is why I wouldn't make reducing your carbohydrate intake my first choice when it comes to releasing excess water weight. 

But if you've tried a lot of other things and haven't seen much of a difference, then maybe it's time to examine your eating habits.

Carbohydrates are a staple in many people's diets, but (depending on the type and amount) they can also be a culprit when it comes to water retention.

When you eat carbohydrates, your body breaks them down into glucose, which can cause your body to hold onto water. So, if you're looking to reduce water weight, it might be time to temporarily say bye-bye to bread and hello to veggies.

Simple carbohydrates, like sugar and white bread, are more likely to cause water retention than complex carbohydrates, like whole grains and vegetables. So, if you're going to eat carbohydrates, focus on the good stuff. You might just need to change the type of carbs your eating, not the amount.

Avoid processed foods: Processed foods are often loaded with simple carbohydrates, sodium, and other ingredients that can contribute to water retention. Opt for whole foods instead when you have the option.

Focus on veggies: Vegetables are low in calories and high in nutrients, making them an excellent choice for reducing water weight. Aim to fill half your plate with vegetables at every meal.

Choose whole grains: When you do eat carbohydrates, choose whole grains like brown rice, quinoa, and whole-grain bread. These complex carbohydrates are high in fiber, which can help regulate digestion and reduce water retention.

Don't cut carbs completely: Carbohydrates are an important source of energy for the body. Don't cut them out completely, but rather focus on reducing your intake of simple carbohydrates and increasing your intake of complex carbohydrates.

Eat More Potassium-Rich Foods - Go Bananas for Bananas!

Potassium can help regulate sodium levels in the body, which can help reduce water retention. 

Here are some of the best sources of potassium:

Bananas: Bananas are not only delicious but also packed with potassium. One medium-sized banana contains about 400mg of potassium.

Add bananas to your breakfast: Slice a banana on top of your morning oatmeal or cereal for a potassium-packed start to the day.

Avocados: Avocados are a great source of healthy fats and potassium. One medium-sized avocado contains about 700mg of potassium.

Snack on avocado: Mash up some avocado and spread it on whole-grain toast for a healthy and potassium-rich snack.

Leafy greens: Leafy greens like spinach, kale, and Swiss chard are not only nutrient-dense but also high in potassium. One cup of cooked spinach contains about 800mg of potassium.

Make a leafy green salad: Toss some spinach, kale, or Swiss chard with other veggies for a potassium-packed salad.

Check out: 

Sweet potatoes: Sweet potatoes are a delicious and nutritious source of potassium. One medium-sized sweet potato contains about 500mg of potassium.

Roast some sweet potatoes: Cut sweet potatoes into wedges and roast them in the oven for a delicious and potassium-rich side dish.

Get Enough Sleep - Catch Those Z's for Water Weight Loss!

Poor sleep can actually cause hormonal imbalances that lead to water retention.

Getting enough quality sleep is essential for maintaining a healthy balance of fluids in the body and reducing water weight.

According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night for optimal health.

Stick to a consistent sleep schedule: (This is something I'm getting better at) Try to go to bed and wake up at the same time every day, even on weekends.

Create a relaxing bedtime routine: Take a warm bath, read a book, or do some light stretching before bed to help your body relax and prepare for sleep.

Make your bedroom a sleep-friendly environment: Keep your bedroom cool, dark, and quiet to promote restful sleep.

Limit screen time before bed: (Also something I'm getting better about) The blue light from electronic devices can disrupt your body's natural sleep-wake cycle, so try to avoid using screens for at least an hour before bed.

Check out: 

By getting enough quality sleep, you can help regulate hormones in the body that control water retention and reduce bloating. 

Take a Natural Diuretic - Flush Out That Water Weight!

This is probably the first option people try to release excess water weight, but unless a health professional tells you to take it, diuretics, even natural ones shouldn't be your go to. Because diuretics are substances that increase urine output.

Dandelion root: This herb is a popular diuretic that has been used for centuries to treat fluid retention. You can find dandelion root supplements or tea at most health food stores.

Green tea: In addition to being a great source of antioxidants, green tea is also a natural diuretic that can help reduce water weight. Try drinking a few cups of green tea throughout the day to reap the benefits.

Parsley: This herb is not just a garnish - it's also a natural diuretic that can help flush out excess fluid. Try adding fresh parsley to your meals or using it to make a homemade tea. (I personally haven't tried the parsley tea option since it's not my favorite spice. So...)

It's important to use natural diuretics safely and in moderation. They're simple, but powerful and effective so it's best to talk to your health professional before starting any new supplement or herb, especially if you have any underlying health conditions or are taking medication.

End Thoughts

These are some practical and fun tips that can help reduce water weight and keep you feeling light and refreshed. 

Remember to drink more water, reduce sodium intake, exercise, cut back on carbs, eat more potassium-rich foods, get enough sleep, and try natural diuretics like dandelion root and green tea. 

However, if you experience sudden or severe water retention, it's always a good idea to consult with your doctor to rule out any underlying health issues. 

Keep it light, keep it hydrated, and keep it healthy!

All rights reserved ©The Modern Sage Life