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How to Lose Water Weight & Bloat

author image Sandra Ketcham
Sandra Ketcham has nearly two decades of experience writing and editing for major websites and magazines. Her work appears in numerous web and print publications, including "The Atlanta Journal-Constitution," "The Tampa Bay Times," Visit Florida, "USA Today," AOL's Gadling and "Kraze Magazine."
How to Lose Water Weight & Bloat
Water weight usually is most obvious in the feet and ankles. Photo Credit fatchoi/iStock/Getty Images

Water weight and bloat occur when fluids accumulate in the soft tissue of your body. Symptoms generally are most severe in the feet and ankles, but any area of the body may be affected. Being overweight or having a condition that interferes with circulation puts you at greater risk for water retention. Home treatments generally are sufficient to treat bloating associated with these causes. Sometimes, water weight and bloat may be caused by liver, kidney or heart disease. Therefore, it is essential to inform your doctor of fluid retention before attempting to treat your symptoms at home.

Step 1

How to Lose Water Weight & Bloat
Limit the amount of salt in your diet. Photo Credit Ingram Publishing/Ingram Publishing/Getty Images

Limit the amount of salt in your diet by reducing the amount you use during cooking and at the table, avoiding processed foods and choosing low-sodium food products as often as possible. Aim for 1,500 milligrams of sodium or less per day to reduce water weight and bloat.

Step 2

How to Lose Water Weight & Bloat
Work on losing weight if you're overweight or obese. Photo Credit MichaelNivelet/iStock/Getty Images

Lose weight if you currently are overweight or obese. Being significantly overweight strains your cardiovascular system and interferes with circulation. This leads to an accumulation of fluids in your tissue.

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Step 3

How to Lose Water Weight & Bloat
Exercise for at least 30 minutes most days of the week. Photo Credit Osuleo/iStock/Getty Images

Exercise for at least 30 minutes most days of the weeks to promote heart health and improve circulation. Exercise strengthens the heart and encourages the pumping of fluid from your limbs back to your heart to prevent and treat bloating.

Step 4

How to Lose Water Weight & Bloat
Prop your feet up. Photo Credit nyul/iStock/Getty Images

Prop your legs up on pillows when sleeping and watching television to encourage retained water to drain from your feet, ankles and legs.

Step 5

How to Lose Water Weight & Bloat
Take breaks when standing or sitting for extended periods of time. Photo Credit Jacob Wackerhausen/iStock/Getty Images

Take regular breaks when standing or sitting for prolonged periods to keep fluid from accumulating in your lower body. Wearing compression hose also is beneficial, especially if you have a job that requires sitting for many hours at a time.

Step 6

How to Lose Water Weight & Bloat
Be sure to keep your water intake up. Photo Credit Helder Almeida/iStock/Getty Images

Drink plenty of water while cutting out carbonated beverages. Gradually increase your intake of fiber-rich foods while avoiding gassy foods like beans and broccoli. Over time, once your system has gotten used to fibrous foods, start adding legumes and broccoli back into your diet. Eat slowly to avoid swallowing too much air. And avoid chewing gum which can cause your tummy to bloat.

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