All of us feels a bit bloated and fat sometimes, especially during hot days or after many hours of standing or walking. One of the reasons for this may be water accumulation in the body.
Water retention, also known as fluid retention or edema in the body, can cause swelling in the hands, feet, ankles and legs, bloated stomach, puffiness of the abdomen, chronic fatigue etc.
They are many causes of water retention and some of them are poor diet, hormonal imbalance during the menstrual cycle, pregnancy, menopause, PMS, excessive intake of salt, sugar and fat can contribute to retaining water in the body also, chronic diseases such as kidney disease, lung or arthritis, inadequate intake of vitamin B complexes, low protein intake, long standing or sitting (long time sitting or standing jobs) and even warm weather.
5 Tips How To Get Rid Of Water Retention
Reduce Sodium Intake
Salt very often is responsible for keeping the water in the body and water retention. People who eat heavily cooked meals with too much salt have usually bigger waist size and particularly more chances to have water retention. This is because water molecules have a natural affinity to sodium binding, which can be found in most types of food. Keep in mind that a certain amount of salt is necessary in the diet, to maintain the balance of the electrolyte and provides the proper function of many of your organs so just reduce salt, don’t stop using it, try to keep within the daily recommended frames which is no more than 6g of salt (2.4g sodium).
Sugar is something that need to be avoided in every diet. Foods that contain a high percentage of this substance tend to increase fat and fat leads to excessive cellulite production. So, instead eat food rich in sugar, it is more advisable to hold to protein-based diets and high fiber content. Foods rich in antioxidants and fibers, all kinds of salads, tomatoes, parsley, cucumber, garlic, kale, cabbage, asparagus, lemon, apple, carrots, ginger, oatmeal etc. Reduce the intake of salt, sugar, carbohydrates, fatty and processed foods that are full of preservatives and increase magnesium, potassium and B6 rich food.
More Diuretics on Daily Basis
There are plenty of natural foods that can easily expel excess water from the body. Fruits and vegetables are an excellent source of diuretic substances and antioxidants that eliminate free radicals.
Some Natural Diuretics:
- Green & Black Tea
- Cranberry Juice
- Fresh Apple Juice
- Butter Tea (rich in potassium)
- Anise Seeds
- Green Salad
- Coconut Water
It may sound ridiculous, but, to get rid of excess water from the body, you need to drink the recommended daily amount of liquid. In days when you work out or have cardio exercises, increase your water intake to prevent dehydration. This method works because your body works in every possible way to hold you adequately hydrated so when you don’t drink enough water, your body will stick to every water molecule to adequately ensure the maintenance of vital functions. Simple.
Any cardio training will help you to get rid of excess water. With additional fluid intake and cardio exercises, you will drain more water than you could without exercising in gym. Cardio-training increases frequency work, which contributes to fat burning. In addition to these exercises that accelerate your metabolism, they also help in the burning of any residual toxins in your body that could retain excessive amounts of fluid.
Reduce salt, sugar and fat intake. Sodium acts as a trap of liquid in the tissues, so avoid processed foods full of preservatives and salt (canned food). Make sure you consume protein food rich with vitamins and minerals, especially magnesium, potassium and B6. Don’t forget diuretic foods. Take care of your body and stay physically active. Take daily walks or exercise at least for 30 minutes per day. Consume fresh fruit and vegetables as much as possible. Keep your body hydrated and drink at least eight glasses of water a day.