Easy, fast and effective ways to lose weight using ONLY water.
As we all know human body contains around 85% water, which plays a key role in all aspects of life. For most people, excess water weight is not a serious health issue. However, it can still negatively reflect on your appearance and quality of life. Very often people get overweighed due to excess water in their body. So here we want to share with you some ways to reduce your weight fast and safely.
- Sleep More
Sleep may affect the sympathetic renal nerves in the kidneys, which regulate sodium and water balance.
One study found that when you sleep, your body acts like a plumbing system and flushes “toxins” out of the brain.
Adequate sleep (7-8 hours a day) may also help your body control hydration levels and minimize water retention.
- Less stress
Stress can increase the hormone cortisol, which directly influences fluid retention and water weight.
This may happen because stress and cortisol increase a hormone that controls water balance in the body, known as ADH.
ADH works by sending signals to the kidneys, telling them how much water to pump back into the body.
If you manage to control your stress levels, you will maintain a normal level of ADH and cortisol, which is important for fluid balance and health and disease risk.
- Take Electrolytes
Electrolytes are minerals with an electric charge, like magnesium and potassium. They play important roles in your body, including regulating water balance.
When electrolyte levels become too low or too high, they can cause shifts in fluid balance. This may lead to increased water weight which is not good for health.
If you do exercises daily or live in hot environment, you may need additional electrolytes to replace those lost while sweating.
- Manage Salt Usage
Sodium, which you obtain daily from salt, is one of the most common electrolytes in the human body.
It plays a major role in hydration levels. If levels are too low or too high, it will lead to imbalances within the body and therefore fluid retention.
A high salt intake, usually due to a diet with lots of processed foods, may increase water retention. This is particularly true if coupled with low water intake and no exercise.
One study tested this and found that you may only store excess water if you drastically increase or change your habitual daily intake.
- Take a Magnesium Supplement
Magnesium is another key electrolyte and mineral. It has recently become a very popular supplement for health and sports performance.
A lot of the evidence is in females, showing that magnesium can reduce water weight and premenstrual symptoms (PMS).
These changes may occur because magnesium plays an integrative role with other electrolytes, such as sodium and potassium.
Together, they help control your body’s water balance.
- Drink More Water
Surprisingly – being well-hydrated can actually reduce water retention.
Your body is always trying to achieve a healthy balance, so if you are constantly dehydrated, your body tends to retain more water in an attempt to prevent water levels from becoming too low.
Achieving an optimal daily water intake can also be important for liver and kidney health.
The benefits of drinking more water don’t stop there. Other research shows that it’s also important for health, fat loss, brain function and more.
Simply drink when you’re thirsty and stop when you feel well-hydrated. You should also drink slightly more in hot environments or when exercising.
You can also monitor your urine color to assess hydration. It should be light yellow or fairly clear, which is a good indicator that you are well-hydrated.
- Focus on These Foods
There are several foods that you need to include in your diet to combat water retention.
Dark green leafy vegetables, beans, bananas, avocados, tomatoes and yogurt or other dairy products are all healthy and potassium-rich.
Magnesium supplements or magnesium-rich foods are also recommended. These include dark chocolate, dark green leafy vegetables, nuts and whole grains.
The following foods and herbs are often recommended to drop water weight in alternative medicine, with some clinical evidence supporting their use:
- Corn silk
Along with trying these foods, you may also wish to limit or temporarily remove foods that cause bloating or any intolerance.
- Drink Tea and Coffee
Tea and coffee are well-known diuretics that are primarily effective due to their high caffeine content.
Caffeine has been shown to increase short-term urine output and decrease water weight slightly.
In one study, a glass of water with or without caffeine was provided to participants in doses of 2 mg/lb (4.5 mg/kg) of body weight.
When combining caffeine with water, participants’ urine volume significantly increased.
That being said, even though caffeine has a mild diuretic effect, it does not lead to dehydration in habitual consumers.
- Change Your Habits
One of the best changes you can make is to reduce your intake of processed foods and excessive salt consumption.
Also, avoid sitting all day or for long periods, which can reduce your blood circulation. Physical activity can improve circulation and help you sweat out excess water. Certain medications may also cause water retention, so check with your doctor or medical practitioner if you take medication daily and hold onto too much water.
Paying attention to the foods you eat, and making sure they’re not causing you digestive issues or inflammation, is also advised.
Finally, over or under consumption of water, alcohol, minerals, caffeine and salt can all cause water retention. Find a healthy, normal balance.
Take Home Message
If the problem persists, seems severe or increases suddenly, then it is always best to seek medical attention. In some cases, excess water retention can be caused by a serious medical condition.
At the end of the day, the best way to combat excess water weight is to identify and treat the cause. This may be excess salt intake, lack of electrolytes, inactivity, excess stress or the regular consumption of processed and inflammatory foods.
Some of these are also among the main things associated with poor health and disease, which may be even bigger reasons to avoid them.
Take care of your body and be healthy.