As soon as I got on the scales, I noticed that I weighed 300 g more than the previous day, and the only thing I was thinking about … Why? And this, too, after so frequent a blow to the gym!
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If you are faced with a similar situation, do not panic, because it is nothing like your water weight; Take a deep breath; it would be almost impossible to eat from 10,500 to 35,000 calories needed to get this fat in one or two days.
You probably got weight due to water retention. Even if you do not really gain fat, you can feel as if you did.
food high in sodium, hard training, dehydration or hormonal changes can cause water retention. If you drag an excess of water, it will naturally disappear in a day or two.
Dietary strategies and exercises can help you lose it faster. If bloating and water retention are chronic, rather than sporadic, consult a doctor as they may arise due to a medical problem.
What causes the weight of water?
The weight of water accumulates for a variety of reasons, some of which are beyond your control. For women, hormonal changes cause water retention five days before your period. Levels of progesterone, a hormone that helps support the fetus in the early stages of pregnancy, significantly increase the side effect water retention,
When a month passes without pregnancy, the water is washed off with an excess of a hormone. In some cases, too much sodium, either from a meal in a restaurant, or because of a drink, during which you are grinding a bag of chips for a family size, you may feel swelling.
High-fat foods and excess alcohol can also contribute to water retention. Surprisingly, do not drink enough water may cause your body to float. Your body feels that its fluid level is not balanced and will hold water until you correct it until you recover.
Hard training can temporarily leave you moderately dehydrated right after, which manifests as a lighter size on the scale. But the next day, when your muscles are still inflamed, the fluid is in a hurry to help with the repairs, and it may seem like you got a pound or two.
If you exercise regularly, you can always save some water in the blood plasma, because your body becomes “super hydrated” and wants you not to run through fluids during exercise. This is a natural, positive state that supports your athletic efforts.
5 easy ways to reduce water retention
one. Eat less salt
Salt consists of sodium and chloride. Sodium binds to water in the body and helps maintain fluid balance, both inside and outside the cells. If you often eat high salt foodsFor example, many processed foods, your body can save water.
In fact, these foods are the largest dietary source of sodium. The most common advice to reduce water retention is to reduce sodium intake.
2 Increase magnesium intake
Magnesium is a very important mineral. In fact, it participates in more than 300 enzymatic reactions that support the functioning of the body. Moreover, increasing magnesium intake can help reduce water retention.
Good sources of magnesium are nuts, whole grains, dark chocolate and leafy, green vegetables. It is also available as an add-on.
3 Increase your intake of vitamin B6
Vitamin B6 is a group of several related vitamins. They are important for the formation of red blood cells and serve many other functions in the body. Foods rich in vitamin B6 include bananas, potatoes, walnuts and meat.
four. Eat more potassium rich foods
Potassium is a mineral that performs several important functions. For example, it helps to send electrical signals that support the work of the body.
Potassium appears to help reduce water retention in two ways, reducing sodium levels and increasing urine production. Bananas, avocados and tomatoes are examples of foods high in potassium.
five. Avoid refined carbohydrates
Consumption of refined carbohydrates leads to rapid jumps in blood sugar and insulin levels. High insulin levels cause your body to retain more sodium, increasing reabsorption of sodium in the kidneys.
This leads to an increase in the volume of fluid inside your body. Examples of refined carbohydrates include processed sugars and grains, such as a sugar table and white flour.
Why do you need diuretic products?
We all know that our weight fluctuates due to the weight of water in our body. It needs to be washed with certain foods called diuretics to reduce weight and make us feel less bloated.
Diuretics are known to reduce hypertension by washing out sodium from the body and getting rid of harmful toxins through urine.
These products help cleanse your system by flushing away the water left in the body and reduce bloating, but they should be taken sparingly, because the excess is all bad.
Excessive consumption can flush vital electrolytes that your body needs, leaving you feeling like a week due to electrolyte imbalance.
5 diuretic products that you can include in your daily meals
They have a high water content and contain caffeic acid, which helps get rid of water retention in our body.
It also contains certain nutrients that help flush uric acid from the kidneys, as well as few calories, making it a good choice for those who want to lose weight.
He is full antioxidants and vitamin c, and helps in flushing all excess water.
According to the book Healing Foods from DK Publishers, cranberry has non-dialyzed material (NDM), which prevents infections of the kidneys, bladder and urinary tract (UTI).
They contain 92% water and are loaded with vitamins and minerals that have a diuretic effect on our body.
Watermelons are super healthy and help flush all toxic substances from the body
Celery has coumarin, which helps prevent high blood pressure, and also cleans the system, releasing all unwanted water in the form of urine, which is stored in the body.
It facilitates digestion and relieves swelling. The high content of water and electrolytes in the celery prevents dehydration, and the compounds present in the celery cause it to act as a diuretic and reduce the incidence of bloating
it helps flush out bacteria, prevent urinary tract infections (UTIs), reduce bloating and completely clean the system.
Lemon has potassium, which builds our immunity. If you can not eat lemon as is, you can always drink fresh lemon juice, which works great.
I hope you understand what water retention is and how it relates to weight gain / loss.
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