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Water Retention & Weight Loss

Different factors can impede your weight loss efforts. And while most dieters aim to reduce their fat and calorie intake, they forget the role water plays in weight loss. Water weight or water retention is a common problem. If you're looking to drop a few pounds quickly, it helps to evaluate your diet and lifestyle habits, and identify factors that contribute to fluid retention.

  1. High-Sodium Foods

    • Your diet plays a huge role in weight loss. If you eat high-sodium foods such as frozen meals, packaged meats and other processed foods, you're likely consuming more than the recommended daily dose--2,400 mg. Consuming excess amounts of sodium causes your body to retain fluid, or several pounds of water. Reduce your consumption of salt to lose the water weight.

    Carbs and Fluid Retention

    • Carbohydrates include pastas, bread, rice and cereals. Your body needs carbs for energy. But if you're not active, your body can't burn off carbs. And because carbs bind to water, excessive consumption of carbohydrates increases water retention and weight. Stick with a low-carb diet if you're trying to lose fluid and weight--between 20 and 30 grams of carbs a day.

    Fruits and Vegetables

    • Several fruits and vegetables have a high-water content. And regular consumption is a simple way to shed water weight and lose a few pounds. Ideal choices include lettuce, zucchini, watermelons, berries, apples, cantaloupes and grapefruit. Bananas are low in water, but they're high in potassium. Potassium balances the fluid level in your body, and increasing your potassium intake is a surefire way to reverse water retention.

    Drink Plenty of Water

    • As a natural healer, the benefits of water are plentiful. Aside from detoxifying your body and improving the condition of your skin, water can aid your weight loss efforts and help your body get rid of extra fluid. Drink at least eight glasses of water a day to stop water retention. If your medications contribute to water weight, talk to your doctor about water pills or diuretics.

    Exercise and Weight Loss

    • It's no surprise, regular exercise often results in weight loss. But in addition to burning fat and calories, daily exercise rids the body of excess fluids. Exercise also improves circulation, which is another remedy for water retention. Create a workout schedule and plan for at least 30 minutes of activity each day. Choose from a variety of high or low impact workouts such as aerobics, swimming, running, walking or biking.

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