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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

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Adnan Munye

Personal Trainer and Fitness Expert

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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