Additional weight that appears on the body frame created from water weight or bloating can be an unsightly and irritating reality for many individuals. The stress of life and lack of proper hydration and extensive salt intake can create significant water weight that softens the look of a body's frame and adds additional weight, according to the Mayo Clinic. Eliminating water weight can be done when the right applications of diet modifications, water intake and daily activity are consistently carried out.
Step 1
Drink ample amounts of pure, filtered water, from eight to 10 glasses per day. Other beverages do not tally into this total. Teas, coffee, even calorie-free beverages are high in other ingredients such as caffeine, sodium or additives, and these also can affect the body's balance.
Step 2
Take in 1,200 to 1,350mg of calcium per day, until your water retention eases. Two 8-oz. glasses of 1 percent milk, 600mg of calcium, plus one cup of low-fat yogurt, 415mg of calcium, will give you most of what you need, according to weight loss counselor, nutritionist and author Anne Collins.
Step 3
Eat five to six servings of raw fruits, whole grains and vegetables throughout the day. Look for low glycemic indexed food items such as barley, buckwheat, spelt and apples, oranges and grapefruits. The natural high-fiber content of these foods keep elimination of waste and water out of the body consistent. Online sites offer listings of glycemic indexes.
Step 4
Restrict the amount of sodium in your daily diet consumption. Don't exceed 2,300mg of sodium a day if you're healthy, or 1,500mg if you have kidney disease, diabetes or high blood pressure, according to the Mayo Clinic. Sodium has been linked to an increase in bloating and water retention within the cells of the body. Read the nutrition profile carefully on packaged foods.
Step 5
Run, jog, hike or bike ride for 25 to 30 minutes every day to spur circulation of the blood and movement of muscle tissue. Fitness aids in proper metabolic functions within the cells, dispersing water accordingly in your body.
Tips and Warnings
- Always consult diet and exercise modifications with your health care provider.
Things You'll Need
- Water filter
- 1 percent milk
- Fat-free plain yogurt
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