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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

More by this author

Adnan Munye

Personal Trainer and Fitness Expert

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Last Updated on June 2, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

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