Weight loss involves several components, including fat and water. To minimize water loss, lose weight slowly. Don't use diuretics or fasting. Dehydration can be dangerous. In more severe cases, you may experience extreme thirst; irritability; confusion; very dry mouth, skin and mucous membranes; lack of sweating; little or no urination; sunken eyes; shriveled skin; low blood pressure; rapid heartbeat; fever; and even delirium or unconsciousness, according to MayoClinic.com.
Causes
The average adult loses 10 8 oz. cups of water daily through sweating, breathing and eliminating waste, according to MayoClinic.com. You may lose more water because of diarrhea, vomiting, fever, excessive sweating, increased urination or burns. Some diets that cause rapid weight loss are because of water loss. Fat loss is due to burning more calories than you consume.
Effects
Mild dehydration can cause dry, sticky mouth; sleepiness or fatigue; thirst; decreased urination; few or no tears when crying; muscle weakness; headache; and dizziness or lightheadedness, according to MayoClinic.com. If you're overweight, weight loss may reduce risk of type 2 diabetes, heart disease, stroke, metabolic syndrome, certain cancers, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease and pregnancy complications, according to the Weight-control Information Network of the National Institutes of Health, or NIH.
Time Frame
During the first few weeks of weight loss, most weight lost is water, according to MayoClinic.com. When you reduce calories, the body gets energy from stored glycogen, a type of carbohydrate found in the muscles and liver. Glycogen is bound to water, so when you burn glycogen, the body releases water. Fat loss takes more time. You have to burn an extra 3,500 calories to lose one pound of fat.
High-Protein Diets
High-protein diets are successful in part because of water weight loss, according to the Feminist Women's Health Center. Consuming more protein raises the levels of uric acid and urea in the blood, toxic by-products of protein breakdown and metabolism. The body flushes out uric acid and urea by releasing water into the kidneys and urinary tract. As soon as you quit dieting, water weight quickly returns.
Prevention/Solution
If you've made it through the first few weeks of weight loss and can't seem to lose more than water weight, MayoClinic.com suggests reassessing your habits. Think about cutting more calories and increasing the amount of time you exercise. Try getting short bursts of activity during the day in addition to your regular gym workouts. Be sure to stay hydrated.
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