Poor diet and lack of exercise can both contribute to water retention, which can make a person weigh more and cause a bloated appearance. Diets high in sodium and the lack of adequate hydration are usually the culprits in an otherwise healthy person. Luckily, simple changes to your diet can help you to lose water weight.
If you wish to lose fluid weight, the most important things to do are to reduce your sodium and sugar intake and to make sure you drink at least eight ounces of fluid a day. Limit your daily sodium intake to 1000 milligrams when trying to lose fluid weight. You should avoid processed food, choosing fresher options, and do not add salt to food.
Choose beverages low in sugar, salt, and caffeine, and avoid alcohol. Grapefruit juice and cranberry juice are good choices if you want something a bit sweet. However, water and herbal tea, especially blends with ginger or dandelion, are the best choices when trying to lose water weight.
Incorporate diuretic foods into your diet. Diuretics induce urination, helping the body lose water weight. Some diuretic fruits and vegetables include melons, citrus fruit, leafy greens, tomatoes, cucumbers, peppers, carrots, onions, and celery. Eat as much of these foods as possible.
Other tips for losing fluid weight include eating small meals throughout the day, at least every three hours; choosing starchy, whole grain carbohydrates like brown rice and potatoes; and substituting oily fish like salmon or tuna for red meat. For snacks, choose bananas, apricots, avocados, raisins, unsalted whole wheat crackers, or unsalted nuts or seeds. These foods are rich in potassium and magnesium, which will help you lose water weight. Also make sure your calcium intake is high, at least 1200 milligrams daily, while trying to stop water retention.
When trying to lose fluid weight, take care not to undereat. Consuming too few calories can contribute to water retention. Aim for at least 1200 calories per day, depending on your weight and energy level. Exercise is also important; working out four days a week will help your body lose water weight through sweating and increased respiration. Exercise in the swimming pool can be especially helpful when trying to lose water weight, as the water pressure forces fluid out of body tissues.