Certain medications, premenstrual hormonal changes and even more serious heart or kidney problems can cause your body to retain excess water. More often, your dietary habits are to blame. The result can be uncomfortable bloating, cramping and unwelcome weight gain. While there are plenty of supplements and diuretics available at your local pharmacy, the healthiest way to lose water weight is the natural way---by making smart food choices.
Low-Sodium Foods
Reducing your salt intake is a key component in decreasing water retention, according to the Mayo Clinic. You might be surprised at how many processed foods are loaded with sodium---everything from soups to breakfast cereals to pancake mix. Check food labels carefully and opt for lower or reduced-sodium options. Avoid salt-packed condiments such as soy sauce, ketchup or Worcestershire. When preparing your own meals, cook with salt-free herbs and spices, such as dill, oregano, rosemary, basil, thyme or even curry blends, which offer all of the great flavor with none of the salt. Ready-made, salt-free spice mixtures can add flavor to fish, meats, soups or vegetables.
Fruits and Vegetables
Eating fruits and vegetables is a way to help flush away extra pounds, including excess water weight. Choose produce with high water content, such as cantaloupe, cranberries, asparagus, watermelon, grapes, cucumbers and celery. Many fruits and vegetables contain more than 90 percent water. These foods, by virtue of their water content, cause you to urinate more, thereby helping you eliminate your excess water weight, according to Health.com.
Potassium-Rich Foods
According to researchers at Colorado State University, the average adult should consume about 4.7 grams of potassium each day. While you don't want to overdo it, a healthy daily dosage of potassium-rich foods can help you regulate your body's natural water weight while also assisting your body in excreting excess sodium. Eating potassium-rich foods is especially important if you are using diuretics. Some natural food options rich in potassium include bananas, avocados, green vegetables, nuts, apricots, sweet potatoes, yogurt, milk and beans.
High-Protein Foods
A diet of mostly high-protein, low-carb foods may not be the healthiest option when it comes to long-term weight loss, according to the American Heart Association, but cutting out the starchy carbs, such as bread, rice or pasta, can prove helpful in eliminating extra water weight in the short term. By eating fewer carbs and more lean meats and proteins, your body will store less water, thereby reducing water weight.
Natural Diuretics
Caffeinated drinks, herbal teas, cranberry juice and other diuretics can help relieve water weight by encouraging urination. Natural food stores offer products with herbs, such as dandelion, ginger and juniper, that are known for their diuretic properties. While these herbal mixtures may seem a healthier alternative to harsher chemical compounds, Dr. Katherine Zeratsky, R.D., L.D., writing for the Mayo Clinic website, suggests exercising caution when using them, due to lack of government regulation.
Drink Your Eight Glasses
It may seem counterintuitive, but drinking water is essential in helping your body flush out excess water weight. Adding more water actually helps force the excess fluids from your system. To make sure you get the recommended eight glasses, try measuring your water into a large thermos, combining it with ice and carrying it with you throughout your day. Adding lemon, lime or even cucumber can offer bland water a refreshing flavor boost.
Member Comments