Weight management can become tacky if you don’t know the reason behind your excess weight. Most people think that the reason behind their excess weight is fat deposition. While for some it may be the reason, for few others the actual reason could be water retention. You can figure it out by simply looking at your wrists and ankles. If they are puffy, most likely you have excess water weight. For those with fat deposition, most of the weight gain occurs at different parts of the body like torso, arms and muscles. But you do not need to worry. You can get rid of your excess water weight through some simple lifestyle changes.
10 Simple And Effective Ways To Shed Water Weight:
1. Reduce Salt Intake
Salt contains Sodium which is responsible for water retention. High salt intake in diet can easily lead to water retention when combined with a sedentary lifestyle, unhealthy refined foods and low water intake. Reducing and managing salt intake can help reduce water weight effectively.
2. Reduce Sugar And Refined Foods
Current eating habits of most people include foods that are high in sugar. High sugar intake increases insulin levels which in turn makes it difficult to remove Sodium from the body, thus eventually leading to water retention. This can be easily avoided by cutting down on sugar and refined foods.
3. Exercise Regularly
Exercising is one of the best ways to get rid of water weight. Exercising causes sweating which directly releases the excess water. It also helps in shifting the water into the muscles. Do not forget to keep hydrated during the exercise. You can increase water loss by sweating it out at the sauna too.
4. Sleep More
Sleep affects renal activity. Renal nerves which regulate sodium intake and water balance can be affected badly due to poor sleep. During sleep body flushes out the toxins. To reduce water weight it is important to give body the rest that it needs. Thus good 8 hours sleep is must on the list.
5. Reduce Stress
High levels of stress lead to increase cortisol. Cortisol can directly affect water retention by increasing ADH (Anti-diuretic hormone). Thus it is important to manage stress on a daily level. Reduced stress will not only reduce excess weight in the future but will also help enjoy life better.
6. Take Proper Vitamins And Minerals
Water retention is affected by the intake of vitamins and minerals. For a healthy weight, one’s diet must contain all the vital vitamins and minerals. If these minerals cannot be obtained from the diet, one can take supplements.
7. Take Electrolytes
Electrolytes like potassium and magnesium are important for regulating water balance. A low level of electrolytes can lead to shift in fluid balance and eventually lead to water retention. One’s electrolyte intake should depend on the water intake. Those with high water intake require more electrolytes.
8. Drink More Water
It may sound counterintuitive but drinking more water can help reduce water weight. A dehydrated body tries to retain water. Thus if you keep your body well hydrated your chances of water retention will surely decrease.
9. Cut Down Carbs
Carbs are stored as glycogen in the body. Glycogen brings water along with it. Thus a low car diet can instantly bring a reduction water weight. Also, going low on carbs helps in maintaining insulin levels thus further helping in reducing water weight.
10. Pick Foods Carefully
Certain foods can help in reducing water weight. This includes foods rich in potassium like banana, dark green leafy veggies, yoghurt, avocado etc. Magnesium rich foods are also known to be helpful in this regard. This includes dark chocolate, nuts and whole grains.