Easy Ways To Lose Water Weight
The human body contains around 60% water, which plays a key role in all aspects of life.
Yet, many people worry about water weight. This especially applies to professional athletes and bodybuilders who wish to meet a weight category or improve their appearance.
Excess water retention, also known as edema, is a different issue. Though its usually harmless, it may be a side effect of serious medical conditions, such as heart, liver or kidney disease .
Women may also experience water retention during the luteal phase of their menstrual cycle and during pregnancy.
This article is for healthy people and athletes who wish to reduce their water weight. If you have a serious edema swelling of your feet or arms consult your doctor.
Here are 13 ways to reduce excess water weight fast and safely.
How To Lose The Baby Weight Postpartum
After childbirth, every mama is eager to feel and look like herself again. That means learning to lose the baby weight fast. Postpartum there are some secret tips you can apply to help melt away the baby weight.
Im a personal fitness trainer and coach who has helped lots of mamas learn how to shed the baby weight quickly after childbirth in a safe and healthy way.
Be sure to get medical clearance from your trusted healthcare professional prior to beginning any workouts, drastically changing your diet, or adding in supplements postpartum.
This post probably contains affiliate links to items that I own and love and am confident will benefit you immensely. Please read full disclosure here.
Add More Potassium To Your Diet
Think of potassium as the yin to sodiums yang. Research in the American Journal of Kidney Disease links higher dietary potassium with less sodium in the kidneys, and thus, reduce water retention and blood pressure.
Intake recommendations are 4.7 grams of potassium per day, but the average American woman only scores half of that , according to a dietary reference intake report. Reach your daily quota with these 13 delicious foods that have more potassium than a banana.
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How Long Does It Take To Lose Water Weight
The length of time that it takes to lose water weight depends on how much water youre retaining, the cause of the water weight gain, and the action taken to lose it. If you have one high-sodium meal and then return to normal, healthy dietary habits, youll likely return to your normal weight in 1-2 days.
If youre returning from a vacation of over-indulging and are retaining a higher amount of excess fluid, it may take longer.
Should I Weigh Myself Regularly
Your weight is just one of the parameters of your overall health profile. Regular weighing may help you track your weight loss and weight maintenance goals. It is an effective way to track if your weight loss strategy is enough to burn calories or if you need to intensify your training.
A scale is a useful tool in your healthy weight gain journey. It offers early recognition of slow patterns of weight gain and provides an opportunity to modify your lifestyle behavior before total weight gain becomes extremely difficult to control. A study reported that adults with excessive weight who were trying to lose weight or prevent weight gain and who weighed themselves regularly were found to lose weight more often than those who weighed themselves less frequently. This study suggested that at least some people can benefit from daily weight measurements.
It is prudent to remember that inch loss is more important than weight loss. If you lose weight after a crash diet but your clothes are still tight, then it may mean that you are losing bone and muscle mass, which is not healthy at all.
If you crave control and feedback, regular weighing may satisfy more of your requirements and motivate you for further weight loss achievements. The scale can bring a feeling of achievement if you are slaying your diet and exercise goals.
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You’re To Fight Off Serious Food Cravings
It’s no mystery that women grab for chocolate and comfort foods more during their period than normal, but science still doesn’t know exactly why cravings happen so strongly around your period.
“The exact reason for the cravings is unknown, but we know high progesterone levels seem to contribute. Similar to early pregnancy when progesterone is our dominant hormone, women just before their period experience more desire to eat foods that are higher in fat, salt, and sugar,” says Dr. Chaudhari.
You may think these cravings are hard-coded into our hormones , but that’s not necessarily the case. A recent study published in PLOS One found that 50 percent of women in the U.S. crave chocolate before their period, while only 17 percent of foreign-born counterparts found themselves with the same craving, proving that the types of food women crave are more based on culture .
“Progesterone may increase appetite, but what we choose to eat is more cultural,” says Dr. Svets. “Do we need chocolate? Is it a physiological need? Probably not. Salty chips, physiologic need? Probably not. The body doesnt necessarily need these things, but with an increased appetite and fatigue, women may be looking for comfort food.”
Those treats can add up. “Many women change their diet around their period, giving in to those cravings. A diet with too many refined sugars can lead to a quick drop in sugar, and therefore, energy levels,” says Dr. Chaudhari.
Period weight gain tip:
When To Seek Treatment
Talk to your doctor if you have tried these solutions and continue to be bothered by monthly fluid retention. It can help if you show him or her a symptom diary for the past few months. The notes can help you and your doctor to eliminate other causes and confirm that your symptoms are related to your menstrual cycle.
However, fluid retention can also be a symptom of a serious medical condition such as kidney disease or heart failure. If you experience sudden or severe water retention, get medical help immediately.
If youre experiencing fluid retention from PMS or another reason, our physicians at Creekside Center for Women would be glad to create an individualized health plan for you. Call our office at 479-582-9268 to set up an appointment.
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Fat Loss Tips For Premenopausal Women
Cycle syncing is a trend thats intended to hack your period.
Proponents of it argue that modifying your diet and exercise routine based on your cycle can improve your health.
Its true that you may need certain nutrients like iron in greater amounts at key points during your cycle. You might also find that you respond to exercise differently depending on your menstrual phase.
However, no studies have specifically looked at cycle syncing.
The primary determining factor for weight loss is calories eaten versus calories burned. Your metabolic rate plays a key role in this, but its not exactly clear whether this rate changes across the menstrual cycle.
Studies on the topic have been small, with some showing higher metabolism during the luteal phase. Other studies suggest that metabolism remains relatively stable throughout the month.
In other words, theres not much evidence to show whether changing your calorie level at different points in your cycle is effective or not .
That said, there are a few steps you can take to help stay on track with your weight loss goals.
Some of these strategies may minimize temporary weight gain from constipation or water retention, while others are aimed at behaviors that may sabotage your weight loss efforts.
Do You Retain Water On Your Period
Some women think they just feel bad about their weight due to the mood swings associated with PMS, but research shows there is a definite boost in water retention during your period.
A fascinating study published in Obstetrics and Gynecology International Journal tracked fluid retention over the course of 765 menstrual cycles. This study concluded that women are more likely to have fluid retention during their period .
In general, women retain more fluid in the days leading up to their period, with an overall peak in fluid retention on the day their period starts.
Why does this happen? Doctors still arent positive, but it seems to have something to do with the sharp in progesterone and estradiol on the day your period starts.
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First: Is Period Weight Gain Normal
Period symptoms vary from person to person. Some people breeze through without a care in the world, while others are bedbound, wondering if they crossed Satan and got cursed with cramps.
According to a 2014 study, up to 97 percent of women may experience PMS symptoms, and 65 percent may experience period-related swelling.
Its perfectly normal for your weight to fluctuate a few pounds every day, even when its not that time of the month. During your period, your weight can fluctuate up to 5 pounds without any impact on your health. Can it be annoying to feel bloated for days? Yes. Is it unusual? Not really.
If youve gained more than 5 pounds or you keep rapidly gaining weight once your period is over, consider calling your doctor to see if another condition could be to blame. But if you have a little fluctuation, dont fret.
When To See A Doctor
If your body and limbs are frequently swollen, or if your water retention feels severe, painful, or out of the blue, go to a doctor. Sometimes water retention can be a sign of a more serious condition, and its best to get that crossed off the list by a professional.
Symptoms to look out for:
- skin that dimples when pressed
- skin that looks tight
- any shortness of breath or coughing, especially when lying down, could signal heart failure or fluid in your lungs. Go to the doctor immediately if this happens.
Risk factors for excess water weight include:
- an inactive lifestyle
- kidney, liver, or heart conditions
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How To Prevent Weight Gain And Water Retention During Your Period
To deal with the temporary water retention and bloating that happens on a period, pay careful attention to what you eat and drink. Stay hydrated and reduce salt and carb intake while youre PMSing.
Finally, if all else fails, look into natural diuretics like green tea. These encourage your body to let go of the extra water it is holding.
In general, it is important to try fighting the hunger cravings and fatigue that come with your period. Sticking to your diet and exercise routine might be tough, but its the best way to avoid weight gain.
Do You Gain Or Lose Weight When You Have Your Period
- Answer #1
Its hard to say if you gain or lose weight during your period everyones body is different..For Me I dont gain weight but I dont lose weight either and im having a hard time with it because it makes me feel like my diet and exercise isnt working… I started my diet three weeks ago and lost 7lbs. between the first and second week and then when I started my third week I also got my period along with it..I’ve been on a strict 1,200 to 1,500cal. diet and putting in anywhere from 1 to 2hr. workout sessions..burning anywhere from 1,000 up to 1,500cal. All I can say is I dont get it but I hope I lose some weight after my period is over otherwise it will feel like all the time and hard work im putting in is for nothing…
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Not everyone gains weight. Some women actually lose a few pounds right before their period, this is due to the body letting go of retained fluids. Everyone’s body works differently. I know because I am one of those that loses a few pounds.
I lose weight when I have my period, but I guess you can gain weight too. You can get bloated, or have food cravings. Just remember everyones body is built differently, and you’ll probably lose that weight after your period.
Im pretty sure I’ve read somewhere that You gian water weight on your periodbut It naturally goes away.
You also have more food cravings on your period,which result in weight gain.
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When Does Period Weight Gain Start And How Long Does It Last
“It’s common to begin feeling the bloat and the extra weight around your middle in the few days prior to your period,” says Angela Chaudhari, MD, gynecologist at Northwestern Memorial Hospital in Chicago, IL. “This is because progesterone is the dominant hormone right before you get your period, which tends to cause water retention.”
The good news: your weight should be back to normal by the time your period ends.
How Do You Get A Flat Stomach On Your Period
Five food hacks to help stop period bloat Load up on protein. Protein acts like a natural diuretic to help you get rid of any extra water youre retaining. Eat smaller portions throughout the day. This is important to stop yourself feeling too full. Increase your intake of iron. Keep a coffee to hand. Keep snacks simple.
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Do You Lose Weight On Your Period
Many of us women want to know, do you lose weight on your period in 2018? I mean for us it usually happens about once a month and can be hectic. However, if we are losing weight it may be worth it to endure, or at least make it a little better. However, you do not lose weight while on your period. In fact, you may actually gain about five pounds a week before your period and then by the start of your period will be back to your normal weight.
/6not Going To The Gym
Feeling lethargic and lazy is quite normal during the time that precedes your period. Irritability and tiredness lead to an aversion for working out and breaking a sweat at this point of time might help you shed the extra water weight that you gain. However, giving yourself a break when your mind and body is going through so much is a good thing and resuming exercise after your period is an effective solution.
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Tips For Weight Loss During And Around Your Period
If you are following a weight loss plan, or any healthy eating plan for that matter, you probably have noticed abnormal changes in your body around the week of your period. Which can be super frustrating because you are trying your best to stay on plan and you are putting in work at the gym, then your period comes, your cravings get out of control, you are bloated, and cramping, and honestly kind of miserable at times. Maybe Im talking out of personal experience here, maybe Im not.
But over time I have been able to find ways to make this time of the month a little easier to deal with, and I want to share those tips with you. Because sharing is caring and no one should have to go through this alone.