1. Avoid the Yo-Yo
Many people who have gone on fast track weight loss programs with amazing results complain of gaining back the pounds after ending their diets. When we restrict calories, particularly in the form of carbohydrates, the body begins to break down protein and carbohydrates stores which hold water within the body. When energy intake returns to normal and the body begins to store protein and carbohydrates instead of breaking them down, the result is increased water weight. For this reason yo-yo dieting often does not work, as up to 75 percent of rapid weight loss can be simply water weight. Make lifestyle changes for weight loss, and avoid crash diets that you can only maintain temporarily. By gradually reducing calorie intake to a healthy level and maintaining a balanced intake of carbohydrates, healthy fats and proteins, you ensure that every pound you lose is fat and not water.
2. Monthly Water Retention
That heavy, bloated feeling you experience before and during your period is due to fluid retention, and can often cause up to 5 extra pounds of pure water weight. The additional fluids held within the body during menstruation can be extremely uncomfortable, not only because you are forced into your fat pants, but also because the added pressure can aggravate cramping and discomfort. It is recommended that you exercise regularly throughout your monthly cycle and eat more fruits and vegetables as your period nears to reduce the excess fluid retention.
3. Pass the Water, Not the Salt
Ordinary table salt is America's favorite seasoning, but it is also the greatest culprit behind water retention. Excess stores of sodium in the diet actually force the body to hold onto extra fluids within the cells, therefore decreasing your sodium intake by reducing how much salt, soy sauce and other condiments you use can be a quick way to drop some water weight. If you are accustomed to using lots of salt, your food may taste bland at first; however, you will soon adjust and will notice that salty foods taste far too salty.
4. Sweat if Off
Have you ever noticed that sweat has a salty taste? That is because sodium is an important electrolyte which is lost from the body as sweat. While sodium traps fluid in the body, it also leaves the body during exercise; therefore, keeping a regular fitness schedule can reduce water retention in multiple ways, such as through the reduction of sodium stores in the body, loss of fluids through sweating and increased digestion and elimination.
5. Looking to Nature
Cucumber is a natural diuretic which is low in calories and packed full of essential vitamins and minerals. You can help to reduce fluid retention and promote water weight loss by including more cucumber in your diet. Enjoy a fresh cucumber as a cool snack, add a few slices to your morning smoothie, use the juice as a soup base or add them to your salads.
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