Sometimes, the extra body weight might be a result of the water retained in the body. The body can accumulate fluids in the circulatory system or in the body tissues, due to various reasons.
It might be a result of a change in the pressure inside the capillaries, or excess fluid in the lymphatic system, which causes swelling in the legs, ankles, feet, or any other parts.
Water retention might also be caused by:
- Certain medications
- Prolonged periods of sitting or standing
- High sodium intake
- Flying in an airplane
- Menstrual changes and fluctuating hormones.
Additionally, consistent water retention might indicate some serious health condition like fibroids in women, deep vein thrombosis, or pulmonary edema.
The body contains from 55% to 75% water, while the rest of our body is a mixture of fat and muscles. Therefore, if you experience big fluctuations in the weight in a day, it is probably water weight.
In this case, here is what you need to do to lose it:
1. Lower the Sodium Intake
The high sodium intake leads to bloating and water retention since water molecules are attracted to sodium. Therefore, try to reduce the intake of sodium and thus prevent this issue. The recommended daily range of sodium for adults is lower than 2,300 mg.
2. Reduce the Sugar Intake
High sugar intake leads to increased insulin levels, that cause water retention. Instead, focus on fiber and protein, and lower the consumption of sugar-rich foods.
3. More Water
Water retention is often a result of the dehydration in the body, so make sure you drink plenty of water during the day.
4. Cardio exercises
Doing cardio exercises regularly will increase the heart rate, boost metabolism and burns any residual toxins in your body that might retain liquids.
5. A healthy diet
To flush out the excess water from the body, you should consume more fruits and vegetables that are rich in antioxidants that will eliminate free radicals.
6. Increase the intake of potassium- and magnesium-rich foods
Such foods will help you lower the sodium levels in the body and treat water retention. Therefore, make sure you consume the following foods on a daily basis:
- Sweet potatoes
- Leafy vegetables, like spinach
- Vitamin B-6 supplements
Researchers claim that the increased intake of vitamin B-6 can significantly relieve the symptoms of water retention developed as a result of PMS.
By eliminating the extra fluids from the body and losing body weight, you will boost numerous functions in the body, and thus significantly improve overall health.