WHAT IS WATER WEIGHT?
“Water weight” is more water that is striking around the tissues, joints, and body cavities among cells.
Water weight is when fluid collects on your tissues, causing them to swell–and it is able to make you sense quite depressing. Water weight is wherein the frame retains fluid that commonly might go to the kidney.
Rather than peeing out that greater fluid, your body stores it between your organs and pores and skin.
That may be uncomfortable–however, it’s normally transient, and it doesn’t imply you’ve to gain actual weight.
As referred to, water weight does make you gain weight, but it is a specific form of weight advantage than frame fat. For one, water weight isn’t always related to calories fed on or expended; in the meantime, fats weight is linked to an imbalance of energy and is manipulated with the aid of consuming fewer calories than you use up. The upside to water weight advantage is that it will leave (in the end). It’s not everlasting nor contributes to lengthy-time period fat advantage.
CAUSES OF WATER WEIGHT GAIN
EXCESSIVE SODIUM INTAKE
When you eat food that is high in salt and drink insufficient water then your body goes into reverse mode and begins to retain water. Your cells may expand about 20X over with water due to the salty environment. Salt is not the only commonly considered product that is high in sodium, processed food products such as processed meat, and even clean vegetables are also found to contain sodium. On the other hand, there is some natural salt that does not cause water retention but in fact, helps in reversing the condition.
One of the symptoms of magnesium deficiency is water retention. Almost every function in our body requires magnesium, therefore a deficiency in its mineral may cause various functions in the body to be performing below optimal level thus leading to water retention.
DEFICIENCY IN VITAMIN B6
Vitamin B6 controls many aspects of water balance in the body, therefore a deficiency in this vitamin may contribute to water retention. Vitamin B6 is a water-soluble vitamin that requires various cofactors to work thus it is best to obtain it from whole foods instead of supplements.
LACK OF POTASSIUM
Potassium is an essential mineral responsible for the proper function of cells, tissues, and organs in the body. It is an electrolyte which is required to maintain a normal water balance in the body. High consumption of salt, too much sweating through exercise, not eating food rich in this mineral can cause a depletion of potassium which can further lead to water retention. A lack of potassium may also cause other health issues such as muscle cramps and weight gain. Most fruits have high potassium content and it especially high in watermelon, broccoli etc.
HOW TO LOSE WATER WEIGHT?
MOVE YOUR BODY TO LOSE WATER WEIGHT
Water retention makes you disinclined to exercise, but physical activity facilitates you sweat away excess water weight. It is probably difficult to get prompted for a brisk walk, mild jog or dance health class, but the motion will make you feel better.
In case you sense the water weight is probably due to often running out, don’t stop. The extra hydration is healthy, and so is your fitness ordinary. if you stop ingesting fluids to aid workouts, you will additionally be risking poor overall performance. Positioned greater emphasis on the way you feel and your strength and persistence, as opposed to a scale on the weighing machine.
AVOID CONSUMING EXCESS SUGAR
Refined or white sugar has turn out to be a vital evil within the 21st century. Having an excessive amount of sugar can lead to water retention, thereby increasing water weight. Keep away from foods like desserts, pastries, churros, milk chocolate, bread, pasta, croissants, and many others.
INCREASE YOUR POTASSIUM INTAKE
It’s far advocated to get in at the least 4,700 milligrams of potassium every day. excessive-potassium foods consist of leafy inexperienced veggies, bananas, potatoes, avocados and, tomatoes. encompass a few servings of those foods each day, and watch the water weight slide proper off.
SWITCH FROM SIMPLE CARBS TO FIBER- RICH FRUITS AND VEGGIES
Replace easy processed carbs, which normally encompass excess salt, with fresh green vegetables, berries, or dietary supplements like chia seeds or psyllium husks powder. Start by means of reducing 100 grams of carbohydrates consistently with the day from your weight loss program and subtract till you start seeing good changes.
GET ENOUGH SLEEP
Unexpected, isn’t it? Sleep might also affect the sympathetic nerves within the kidneys that alter sodium content and water balance. good enough sleep will assist your body control hydration tiers and minimize water retention in go back. Aim to get at the least 7-eight hours of precise sleep.
DRINK ENOUGH WATER
Drink extra water it could sound counterintuitive however staying hydrated is fundamental to losing excess water weight. Dehydration is certainly a purpose of storing water weight, not a way to put off it. In case you’ve been going via an extended length of dehydration from now not getting sufficient water, make sure to take things slowly. Don’t move from little water to plenty of water in just sooner or later.
Rather than following the only-size-fits-all mantra of eight-10 glasses of water an afternoon, take your body weight and drink 1/2 of that number in oz of water each day. If you weigh 150 pounds you want seventy- five oz of water. If you weigh 2 hundred pounds you want 100 oz., and so on.
So, follow these ways and lose weight in a safe and healthy manner and stay fit and happy.