Carrying excess water weight can give the appearance that someone is overweight even if they are not. Most people carry water weight around in their lower stomach which can be mistaken as fat.
Here are several steps that can eliminate this excess water weight.
Lose Water Weight Quickly by Lowering Daily Salt Intake
People can lower their daily intake of salt and this can greatly aid in losing excess water weight.
To do this try putting pepper, or a salt substitute on foods.
People will also want to avoid things like ham (although low sodium versions are fine), salami, hot dogs, and soups that are high in sodium as these will hinder efforts to lose excess water weight.
When electrolyte levels become too low or too high, fluid balance might alter. This may result in an increase in water weight.
You should match your electrolyte intake to your water consumption. If you drink a lot of water, you may require additional electrolytes.
If you exercise frequently or live in a humid or hot climate, you may require additional electrolytes to replace those lost via sweat.
Large amounts of electrolytes from supplements or salty foods, on the other hand, can have the reverse effect and raise water weight.
Follow a High Fiber Diet Plan
Create a high fiber diet plan to lose water weight fast. Fiber will flush out excess water from a person’s body.
An easy way to add fiber to someone’s diet is by eating fiber rich cereal and having a cup of probiotic yogurt every day. A high fiber diet plan will keep water weight off over the long term.
Avoid Foods High in Sugar
The reason for avoiding foods high in sugar is that a person’s body slows down when trying to metabolize sugar, which in turn slows down the bodies ability to metabolize salt, which will again lead to water retention.
So people seeking to lose excess water weight will need to avoid pastry foods that are high in sugar, processed snacks, cola drinks, sports drinks that are high in sugar, and limit daily intake of orange juice as it is extremely high in sugar as well.
Cutting carbohydrates is a frequent technique for losing extra water quickly. Carbohydrates are stored as glycogen in the muscles and liver, but glycogen also pulls water inside with it.
3–4 grams (0.11–0.14 ounces) of water can be stored for every gram of glycogen stored. This explains why people lose weight quickly when they switch to a low-carb diet, which lowers glycogen storage.
Carbohydrates can cause an increase in the hormone insulin, which can enhance salt retention and water reabsorption in the kidneys.
Low-carb diets cause a decline in insulin levels, which causes salt and water loss from the kidneys.
Change your carbohydrate intake and find what works best for you.
Take Magnesium Supplement
Magnesium is yet another important electrolyte and mineral. It has recently gained popularity as a supplement for health and athletic performance.
Magnesium has been the subject of much research, and it has been shown that it plays over 600 different roles in the human body.
Magnesium has been shown in studies to lower water weight and premenstrual symptoms in women (PMS).
These changes occur as a result of magnesium’s action as an integrator with other electrolytes such as sodium and potassium. They work together to keep your body’s water balance in check.
Magnesium supplements have a slew of other possible health benefits for persons who are deficient in this mineral.
Drink More Water
Not drinking enough water can actually cause a person to gain excess water weight. The reason for this is that, just like when the body does not get enough food, it will store what food it does get as fat, when the body does not get enough water, what water it does get it will retain in the body.
To avoid gaining excess water weight, drink at least eight glasses of water each day to guarantee that the body is properly hydrated.
Get More Exercise
A quick way to remove excess water weight from someone’s body is to get more exercise. When people exercise and their body gets hot the body sweats to cool back down.
To eliminate extra water the body is carrying try going for a jog, or ride a bike for 30 minutes a day. People seeking to lose excess water weight should ideally be out exercising and working up at least a small sweat for 30-40 minutes 5 days a week.
Long-term stress can cause a rise in the hormone cortisol, which has a direct impact on fluid retention and water weight.
This could be because stress and cortisol boost the antidiuretic hormone, or ADH, a hormone that regulates water balance in the body.
ADH functions by sending signals to your kidneys, instructing them on how much water to return to your body.
Controlling your stress levels will allow you to maintain a normal level of ADH and cortisol, which is vital for fluid balance as well as long-term health and disease risk.