A puffy face, bloated stomach and snug waistband may seem to point to fat gain, but a different culprit is often to blame: water weight. Whether you want to quickly slim down for a special occasion or allay the discomfort of bloating, losing water weight is a simple way to look and feel your best. Minimizing the dietary and lifestyle factors responsible for fluid retention is the safest---and most effective---strategy for dropping water-based pounds.
Sodium Reduction
Although sodium is an essential nutrient, the average American consumes 3,436 mg of it per day---nearly twice the recommended daily intake, according to the Centers for Disease Control and Prevention. Because excess sodium attracts water and causes fluid retention, reducing your intake can lead to a slimmer, bloat-free body. Limit high-sodium foods such as canned goods, frozen foods and processed lunch meats and steer clear of salty condiments such as soy sauce. When cooking or enhancing dishes, opt for flavorful herbs and spices instead of table salt.
Exercise
Extended periods of sitting or inactivity can cause fluid buildup---particularly in the legs, ankles and feet---and consequently contribute to water weight gain. Physical exercise combats fluid retention by increasing circulation and preventing swelling in the lower body. In addition, heart-pumping activities cause sweating and more frequent respiration---two ways the body releases water. To encourage the loss of water weight, incorporate exercises such as jogging, bicycling or brisk walking into your lifestyle and integrate periods of inactivity with bouts of movement or stretching to encourage circulation.
Potassium-Rich Foods
According to the American Heart Association, potassium is a critical mineral for regulating the balance of fluids within the body. Eating foods rich in potassium can normalize the amount of water your cells retain, helping you release unneccesary water weight. A number of fresh fruits---including cantaloupe, honeydew melons, bananas, grapefruit and oranges---contain high concentrations of potassium; other sources include potatoes, legumes, squash, blackstrap molasses and low-fat dairy products such as yogurt. To lose water weight without gaining fat in the process, fill your menu with lower-calorie food sources of potassium.
Water
Although it may seem counterintuitive, drinking more water can promote the loss of water weight. Along with helping your body release excess sodium, drinking ample water combats dehydration---a condition that ultimately triggers fluid retention and water-weight gain. In addition to drinking more water throughout the day, replace dehydrating beverages such as coffee, alcohol and caffeinated drinks with plain water to ensure you stay adequately hydrated.
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