Oedema, often known as water weight, is relatively common and infrequently a cause for alarm. The body may experience unpleasant bloating or puffiness, and it may feel uncomfortable. Simple, healthy lifestyle suggestions on how to lose water weight have been mentioned in this article for your reference. So, keep reading.
A healthy diet and frequent exercise are the best methods for reducing water weight. Keeping a daily meal record might also be beneficial for staying on target.
The two main types of fat that are present in the abdomen are. Subcutaneous fat is the type of fat that is just beneath your skin. This fat is spread out throughout your body, especially in your midsection.
The other type of fat in your abdomen is called visceral fat. This fat, which makes up the thickest layers of your body, cushions the organs in your abdomen to protect them. High levels of this fat have been linked in studies to diseases like type 2 diabetes and heart disease. Losing extra visceral fat can therefore have a positive impact on your health.
Healthy weight loss methods are your best chance if you're trying to lose abdominal fat. Here are 7 ways how to lose water weight efficiently.
What is water weight?
Between 55 and 60 percent of your body is water. Any more water is referred to as water weight. Water weight is typical. Yet, gaining too much of it can result in a higher weight on the scale.
How to lose water weight?
1. Limit sugar and sugar-sweetened drinks
A diet rich in added sugars may lead to excess belly fat. Studies show that increasing sugar specifically causes harm to the metabolism. Many studies have demonstrated that eating too much sugar can result in fat building up around your liver and abdomen, mostly due to the high fructose content of sugar.
If you're aiming to lower your calorie intake, you may want to limit liquid sugar in particular. Think about reducing the amount of sugar in your diet and cutting back on sugar-sweetened beverages. They consist of sugary sodas, fruit juices, and other sports drinks, as well as beverages with added sugar. By reading the labels, you may verify that products don't contain refined sugars. Even foods that are marketed as healthy can contain a lot of sugar.
2. Eat more protein
The most crucial macronutrient for weight loss may be protein. According to research, it can help you eat up to 441 fewer calories each day while also reducing cravings by 60%, increasing metabolism by 80–100 calories per day. One of the best dietary modifications you can make if you want to lose weight is to include more protein.
In addition to helping you lose weight, protein may also help you avoid gaining it. There is some proof that eating more protein may help you lose abdominal fat. Increase your consumption of high-protein foods such as whole eggs, seafood, legumes, nuts, meat, and dairy items to get extra protein. If you struggle with getting enough protein in your diet, you might consider adding a quality protein supplement to enhance your total intake. However, before including any dietary supplements in your regimen, see your doctor.
3. Consider a low-carb diet
Either following a ketogenic diet or ingesting very few carbohydrates will help you lose fat. However, due to some potential risks, these diets may not be suitable for everyone. People often experience decreased hunger and weight loss when they cut out carbohydrates. Studies have demonstrated that very low-carb diets can occasionally result in weight loss that is 2-3 times greater than that of low-fat diets. But, before beginning a very low-carb or ketogenic diet, make sure to consult your doctor. If you have any medical issues, this is extremely crucial. It's a good idea to speak with a trained dietitian to make sure you're getting all the nutrients you require while following a restrictive diet like this one.
4. Eat fiber-rich foods
The majority of dietary fibre is inedible plant material. Consuming a lot of fibre can aid with weight loss. The kind of fibre, though, matters. The soluble and viscous fibres appear to have the most influence on your weight. These fibres bind water to form a thick gel that "sits" in your gut. Soluble fibre might be especially efficient at reducing the deeper belly fat that envelops the organs.
The best way to boost your intake of fibre is to eat a lot of plant-based meals, such as fruit and vegetables. Legumes and a few bowls of cereal, such as whole oats, are also superior sources. Another option is to try glucomannan, a fibre supplement. One of the most viscous dietary fibres, studies indicate that this one can aid in weight loss. It's imperative to visit your doctor before using this or any other supplement in your diet.
5. Exercise regularly
Exercise is one of the best things you can do to increase your likelihood of living a long, disease-free life. Exercise's amazing health benefits include its ability to help people lose water weight and abdominal fat.
You can still perform aerobic exercises that can significantly reduce visceral fat.
Exercise can also contribute to reduced inflammation, lower blood sugar levels, and improvements in other metabolic issues.
6. Track your food intake
Most people understand the importance of what they eat, but many are not aware of the specifics of their diet. It is easy to overestimate or underestimate one's food consumption without keeping track, even when a person may think they are adhering to a low-carb or high-protein diet.
Making a plan ahead of time might help you accomplish certain objectives, such as increasing your protein intake to 25–30% of calories or reducing added sugars.
7. Water pills
Water tablets are a moderate treatment for fluid retention when prescribed by a physician. Some drugs have a diuretic effect, which increases urination. Urination is the body's method of getting rid of excess salt and water.
Water tablets shouldn't be used continuously. They should always be used as prescribed by a doctor to avoid dehydration or mineral deficiencies.
Common causes of water weight
- Diets heavy in sodium and carbohydrates can cause water retention. Deficits in potassium and magnesium can also result in excess water weight.
- Increases in water retention in the week before menstruation might be brought about by natural hormone changes in women. At this time, cravings for salty foods and carbohydrates might also cause further water retention.
- Long periods of sitting or standing can prevent fluids from moving efficiently through the body. Water accumulates around the bodily tissue as a result, resulting in oedema in the extremities.
- They may obstruct the body's typical blood circulation. An accumulation of fluids due to this disruption may result in oedema and additional water weight.
- Several drugs have an adverse effect called water retention. Anti-inflammatories and a few oral contraceptives fall within this category. Whenever any drug results in unsettling side effects, a patient should speak with their doctor.
A salt-rich diet may cause water retention.
Eating a nutrient-dense, low-sodium, and low-carbohydrate diet will help you lose water weight.
The Amerthe American Heart Association recommends hours of exercise per week for fluid retention and to shed water weight by keeping your body active. People should be careful to drink enough water when exercising.
Women can get ready for the fluid retention brought on by their menstrual cycle by including exercise and vitamin supplements in their monthly regimens.
When to see a doctor?
Water weight is not frequently a cause for a medical concern, even though it occasionally may be an indication of a more serious underlying ailment.
Severe water retention manifests as skin that feels tight and keeps a dimple when pinched. Pitting oedema is the term for it.
Fluid-related coughing and breathing difficulties, particularly when lying down, may be signs of heart failure or lung fluid. This requires urgent medical attention.
Even if the water retention is not severe, it is best to see a doctor if a person is worried about their symptoms.
How difficult is it to lose water weight?
It depends on what caused it. Cutting back on salty foods should help you start seeing improvements within a few days if you've been eating a lot of them. But, you will typically need to address your health issue before you can shed the water weight if your water weight is a result of a persistent health condition.
Try these steps if you're unsure what's causing your water weight:
- Eat less salty food
- Workout (sweating help eliminate water from the body)
- Drink more water
- Consume fewer carbohydrates, which makes the body store water.
Your abdominal organs are encircled by visceral fat. When ingested in excess, it has been associated with an increased risk of developing several health problems. Most people can reduce fat in the abdomen by taking on crucial lifestyle adjustments, including eating a balanced diet packed with lean protein, vegetables and fruit, and legumes, and exercising consistently.
If you have any health issues or a history of disordered eating, it is imperative to speak with your doctor before making any changes to your food or exercise regimen. On a diet plan, a trained dietician can also assist you in making sure you are meeting all of your nutritional requirements.
Frequently Asked Questions
Is it possible to lose water weight quickly?
Your body will respond by excreting the additional water through urine when you apply one or more of the aforementioned techniques. This might happen overnight. It varies.
How long it takes for the extra fluid to drain depends on how much water you're holding onto and what you do about it.
When does a body start losing water weight?
How long it takes to lose water weight depends on the amount of water you are retaining, the cause of the water weight rise, and the actions done to get rid of it.
If you have one high-sodium meal and then return to your regular, healthy eating schedule, you'll probably return to your normal weight in one to two days.
If you've just come back from a vacation of overindulgence and are retaining more extra fluid, it can take longer.
Do you need to worry about water weight?
No, and yes. Nonetheless, some causes of water weight gain are unavoidable (like menstruation-related bloating). That being the case, don't worry about the variations since they are just a fact of life. If it helps, avoid the scale throughout the midst of your cycle to avoid unwarranted discouragement.