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Published on May 16, 2019

How to Lose Water Weight Fast And Naturally

How to Lose Water Weight Fast And Naturally

Did you know, excess weight can be caused by water retention? There are a number of causes and several factors such as age, sex, stress, and hormone levels that need to be considered when trying to understand how much extra water weight we may be retaining.

It is important to note that body fat differs from losing water weight. Body fat loss comes from a combination of calorie burning exercise and keeping diet under control.

This article will look at the best ways to lose water weight fast and naturally.

What is Water Weight?

Usually when we consume liquids, our body uses what it needs, and the excess is disposed of when we urinate.

However, water weight is the process whereby our tissues collect fluids that cause it to swell up and instead of releasing the extra fluids, our body stores it between our organs and skin.

When this happens, we usually feel uncomfortable, bloated and generally unhappy with our appearance.

Why Is Water So Important?

We all know we need water. However, we don’t want to retain excess water unnecessarily. Here’s a quick rundown on why it’s so important to have an adequate water intake each day.

Our body is made of around 70% water and it uses the water for:

  • Digestion
  • Absorption
  • Transport of nutrients through the body
  • Temperature regulation
  • Cognitive function
  • Cleansing and detoxification

If our body is dehydrated, it will not be able to perform the above functions effectively. This will impact how we feel, how our body operates and potentially cause serious health issues. Therefore, ensuring we are constantly hydrated is vital.

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The easiest way to identify dehydration is by regularly checking our urine – it should be a light straw like color and odorless. If it’s dark colored and has a strong odor, this will most likely be an indicator of dehydration.

The dark color and strong scent are signs that there is excessive strain on our kidneys as our body is struggling to flush out uric acid.

If we find ourselves in this position, we should drink about half our weight (in pounds) of ounces of water each day. This will ensure proper hydration. For those of us involved in intense exercise, or are in a hot climate, aim to drink another 1.5 to 2.5 cups a day.

The Benefits of Losing Water Weight

There are a few reasons we may want to lose water weight and the big one is because of the amount of bloating it can cause.

Bloating can have a negative effect on our appearance, cause us to feel weighed down and lethargic.

To be honest, it’s just an uncomfortable feeling altogether as we are left constantly feeling “stuffed”. That bloated ‘stuffed’ feeling is caused by excess gas production or disturbances in the movement of the muscles of the digestive system. This can come from food intolerances, infection, irritable bowel syndrome, or medications.

There are numerous reasons to lose water weight, these include improving athletic performance or even achieving an ideal weight goal for an event or competition such as boxing, modelling or fitting into that bikini for an upcoming holiday.

Regardless of the reason, the last thing we want is to feel bloated at any time in our life let alone at a special event and that is why in-order to prevent bloating, it is important we know what causes bloating.

When our body stores water in between our muscles and skin, we end up with the ever dreaded bloated “puffy” look and feel. Not only this, it causes the number on the scale to go up, making it hard to determine what our true weight is.

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To get the best indicator of body weight, use a BMI Calculator or take consistent tape measurements and record progress.

Remember, you may be in good shape, but due to water retention, it might not be visible. If we’ve gained good lean muscle, and have dropped significant body fat, all this work can be hidden if we are retaining water.

How to Get Rid of Water Retention

Here are 9 ways to lose water weight fast and naturally:

1. Cardio

30 minutes of cardio is a great way to sweat out water and burn body fat. Also, there are health benefits and cardiovascular improvements – a double whammy!

For best results, cardio should be done before breakfast as the body will use fat stored along with the retained water. Remember to pace yourself. Once exercise has been completed, wait 20mins before eating.

2. Use a Sauna

Sitting in the sauna is a great and easy way to lose water weight fast. If you’re new to a sauna, you probably won’t be able to sit in it that long. You may be able to do 10 to 15 minutes before it gets uncomfortable.

So, if you’re trying to lose water weight quickly, try staying in there for an hour, breaking it up into four 15-minute cycles.

Always remember to check any concerns you have with your doctor.

3. Wear a Sweat Suit During Your Workout

Whether it’s during the morning cardio or a regular workout any time during the day, wearing a sweat suit will get us sweating more. After all, the clue is in the title and it does exactly what it says ‘sweat suit’.

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Sweat suits really are a forgotten natural way to lose water weight.

4. Decrease Your Sodium Level

We should all aim to be conscious about decreasing our salt intake. Too much of salt can cause issues with high blood pressure and causes water retention in the body.[1]

Aim to stop adding salt to meals and be aware of sodium being added in manufactured and processed foods. Consumption of processed and prepackaged food will lead to an intake of large quantities of sodium.

Be aware that extra sodium even shows up in places we wouldn’t expect such as frozen food, frozen vegetables, and seasonings. The aim should be to get under 2300mg of salt each day.

5. Eat Asparagus

This is a natural food that combats bloat and helps our bodies flush out more water.

6. Get More Potassium

Foods high in potassium such as bananas, help to counteract salt; add them to your diet to reduce bloating.

Potassium supplements are available but for those who prefer to get it naturally, the following are good sources:

  • Bananas
  • Cooked spinach
  • Cooked broccoli
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers

If you have any kidney problems, it is vital to be careful with high potassium foods and remember to always check with your doctor first.

7. Drink Herbal Teas

Most herbal teas are a safe, natural diuretics which help to flush out water from the body.

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Unnatural diuretics can be dangerous, causing symptoms such as jitters and other health problems. This is because, with herbal tea, we get smaller amounts of caffeine which acts as a diuretic.

Examples of berbal tea include:

8. Cut out Refined Carbs and Sugar

This is an overall good health tip as these types of carbs are very high glycemic and cause a lot of inflammation in the body.

One symptom from inflammation is swelling and bloating. Not to mention, our blood sugar will spike and crash from consuming carbs, leading to more cravings and feeling of lethargy.

Cutting this stuff out, especially sugar, will help lose water weight fast.

9. Drink Distilled Water

Distilled water is water that has been boiled into vapor and condensed back into a liquid in a separate container. When it comes to water weight, distilled water can help reduce it because it decreases the amount of sodium in the body by attaching itself to it and flushing out the excess sodium and water.

It is ironic but the best way to get rid of excess water weight is to drink more water. This is because, the human body likes to store and retain whatever we aren’t giving it enough of.

Dehydration makes our body hold on to water as a safety measure because our body doesn’t know if it’s on the verge of shutting down or not. Therefore, once our body is given adequate water it will flush out the excess water naturally.

The Bottom Line

Hopefully this article has shed light on the the importance of staying hydrated and how to lose water weight in a safe and healthy manner.

Remember, water weight loss differs from body fat loss. For whatever reason, if it is water weight we want to lose, this can be achieved in a natural and healthy way.

Featured photo credit: Steve Johnson via unsplash.com

Reference

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Adnan Munye

Personal Trainer and Fitness Expert

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

More Health Tips

Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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