Bloating and puffiness are just two symptoms associated with retaining excess water that can leave a person feeling uncomfortable and cause her to gain weight. Although water is vital to bodily functions (our bodies are almost 70 percent water), there are ways to reduce excess water weight, including reducing salt and sugar intake.
Step 1
Reduce your sodium intake by consuming fewer process foods (especially fast foods), canned soups or products with added salt. Excess sodium intake often is linked to water retention, so reducing your intake can go a long way in reducing swelling or bloating.
Step 2
Drink more water, even though it might seem counterproductive. Water is a natural diuretic, meaning drinking more will cause more to be emitted via the urine. The body retains water more for excess intake of minerals or lack of vitamins; water retention is not related to the amount of water you drink.
Step 3
Consume natural diuretic foods, such as artichokes, asparagus, brussels sprouts, cabbage, carrots, cucumbers, lettuce, tomatoes, watermelon and watercress. Because these foods also are whole foods (not processed), they also tend to be low in sodium and sugar--two contributors to water retention.
Step 4
Use natural aids. Some herbs and seasonings also are known to be natural diuretics that can be brewed into teas or taken as supplements. These include apple cider vinegar, celery or celery seeds, cranberry juice, dandelion, green tea, fennel, juniper berries, nettle and parsley.
Step 5
Avoid sugary foods, as these can also increase the chance of bloating and water retention. Reducing your intake of sugary foods, such as cakes, pies and cookies, can provide fast relief from bloating.
Step 6
Exercise--especially bicycle riding, running, walking or taking an aerobics class--causes you to sweat, which releases water from the body. This is especially helpful for when those who experience swelling in the feet and ankles.
Tips and Warnings
- Other beverages that have a diuretic effect include tea, coffee or caffeinated beverages. Caffeine, however, also can have harmful effects on blood sugar levels when consumed in excess, which can in turn cause bloating. You may wish to ask your physician if you are currently taking any medications that may cause you to retain water.
- It is possible to take a medical diuretic in order to lose water weight; however, these should be used only as a last resort.
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