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Fitness Nutrition Forums

Lose Water Weight & Keep It Off

Fitday Editor
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Many women wonder how to lose water weight that can cause bloating and swelling in your legs, ankles, feet, wrists and hands. There are several possible causes of water retention, and some that dieting can't help. Water retention can be a result of an unhealthy diet, not drinking enough water or medication. Some serious illnesses also cause water retention.

If you are experiencing water retention, check with your health care provider to make sure it isn't caused by a serious illness. If your water retention is not caused by an illness, you can lose water weight--and keep it off--with changes in your diet.

Include Natural Diuretics in Your Diet

There are many natural diuretics that are much healthier for weight loss than water pills. Eating a nutritious, balanced diet that includes low-fat dairy products, lean meats, whole grains, fruits and vegetables can help with water retention. There are also a few specific foods that are known to help lose water weight and keep it off. Following are some foods that will help:

  • Bananas, apricots, avocados and raisins are rich in potassium, which helps regulate your body's fluid levels and relieves water retention.
  • Green vegetables, seeds and nuts are high in magnesium, which also helps relieve water retention.
  • Foods which are high in fiber such as whole grain cereal, whole grain rice and cabbage help with digestion, and relieve water retention and bloating.
  • Yogurt also helps with digestion, and helps to reduce water retention.
  • Ginger tea is a natural diuretic that can help with several health issues, including water retention.

Beware of Water Retention Culprits

There are also some specific foods that can cause unwanted water retention. Avoid excess sodium in processed meats, frozen foods, chips and even certain crackers. Check the sodium content on food labels before buying and eating new foods that could be higher in sodium than you would expect. Even some canned vegetables contain surprisingly high amounts of sodium.

Eating too much sugar can decrease your body's ability to excrete sodium by increasing your insulin levels. Avoid or minimize your intake of desserts with high sugar content including cakes, pastries, ice cream and candy. Also limit the amount of soda pop and sports drinks that are high in sugar or high fructose corn syrup.

Exercise Water Weight Away

Sweating is a good thing. Exercise helps you lose water weight by draining excess fluids and salt through perspiration. Moderate exercise three to four times a week for 30 to 60 minutes can help you lose water weight and maintain a healthy body weight.

Drink Water

It may seem counterintuitive, but water flushes excess fluids and excess salt right out of your body. Drink plenty!

Once you lose excess water weight, be sure to continue your good eating and exercising habits for long-lasting weight maintenance.

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