Ever wondered why your weight keeps fluctuating every day? You work out more than usual in the gym on a particular day only to find your weight has increased by a kilo instead of reducing and you wonder why ? Well the reason is “water weight”. While above written lines are true for most men who work out for weight loss, women worry more about water weight and how to lose it.
Water Weight: Reasons for gaining water weight
1] Hormonal fluctuations – Women experience bloating and gain water weight of 2-3 kgs just before their menstrual cycle. This weight usually clears off by 5th day. Women at the menopausal age often gain water weight intermittently.
Hormonal problems like PCOD and PCOS may also lead to bloating and water weight gain.
2] Strenuous gym workout – Normally if you work out harder in the gym on a particular day you would expect to burn more calories and lose more weight. But majority of you would notice a weight gain on the next day. Well you definitely burnt more calories, but the weight gain amounts to water weight. When muscles are overworked, they hold more water for their repair and recovery.
3] Excessive intake of sodium – Excess intake of table salt / pickles / ketchup / other foods with sodium as a preservatives will all lead to water weight gain.
Alcohol, canned foods, sugar and excessive crash dieting will lead to gaining water weight.
Now you know the reasons of gaining water weight. Let’s now see how to lose water weight.
Water Weight; How to lose water weight
1] Drink more water – While it may sound contradictory, you need to drink 8 – 10 glasses of water everyday to flush out the excessive sodium in the body. Along with water, you should also increase the intake of other liquids like herbal teas and green tea, cranberry juice, and other juices. Avoid soups during bloating as it may contribute to increase sodium in blood.
2] Limit sodium intake – Sodium binds water in the cells and increases water weight. If you wish to reduce swelling / bloating / water weight, you should limit your salt intake to 1000 mg a day (1/2 tsp / day) till your bloating is reduced. Then increase it to 2000 mg /day (1 tsp/day).
Reduce the intake of processed foods / canned foods / pickles / chutney and soups. Replace salted nuts with unsalted ones and regular sodium salt with potasium salts / rock salt / black salt.
3] Fruits and vegetables – Melons, papaya and citrus fruits like orange and lemon have a diuretic role. increase the intake of these fruits.
Have more cucumber, lettuce (salad greens), tomatoes, peppers, carrots and onions. See this article for a list of diuretic foods that will help you in losing weight from water.
4] Stop crash diets – Crash diets are bad and can lead to water weight gain. Stop crash dieting and eat something every 3-4 hours to get rid of water weight.
5] Exercise – Exercising is important for losing not only fat weight but also your water weight. Exercise increases respiratory rate and helps lose water weight with increased sweating.
Edema due to illness can also contribute to gaining water weight. Above mentioned tips are safer way to reduce the water weight instead of popping pills each time. Changing your lifestyle to increase liquid intake and healthy eating will help you in both losing fat and water weight.
Image : Copyright (c) 123RF Stock Photos
Hi payel.. How r u.. M rosy from kolkata… I am 25.6 yrs old. Height 5.5 weight 60kg.. I want to lose weight and be 52 kgs… Kindly give me a proper balanced diet plan for it and as i have no access to gym… Which r the exercises i must follow
Hi Rosy ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Mam i am 29 years old mom of two kids.. I have gained so much weight after my second delivery.. Now i am 95 kg and my hight is 5’5″ tried every diet plan and went for gym too but i got knee and back pain so i had to stop exercising.. The only hope is diet now.. I am south indian vegetarian.. Can i follow this diet which u have showed in southindian diet plan.. And if any alternatives there for lunch than ragi balls or rice please let me know..
Hi Smitha ,
You need a proper diet plan designed for your body type . i am mailing you the details of our plan . do check and let me know if you need more information .
Hi Payal,
I am a 27 year old working woman.i stay in a rural area, so don’t have a good gym around me.My weight is 76kgs and height is 5feet 4inches.I have pcos. I currently want to loose a weight of 15kgs.
Could please help me by suggesting a diet plan and workout, that could help me loose 3kgs a month
Look for fitness blender workout videos on you tube .
Thank u mam
please help me at least 20 kgs weight loss diet without any phicical activity
please help me mam
please give diet chart for uric acid including weight loss
https://www.dietburrp.com/indian-version-of-ketogenic-diet/
Mam I am padma 39 female and I have so many health problems
back pain
neck pain
uric acid
fibromyalgia
mam please give me diet chart for uric acid
etc
my weight 95 and height is 5’3
I can’t do exercises and walking
please help me to reduce my weigh
t with diet only
thank you
Hi Padma ,
we are working on uric acid diet , will soon be posting it here
hi mam my vaby is 7 month old and this is my second section i m also haveing hipothioriod problem from my first pregancy i m 34 years old now and having 5.2 height and having 80 kg weight do you help me plz
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
I am 21 yrs old and my weight is 95 and height is 6.1ft and I want to loose my weight to 85 so joined gym my weight was reduced to 92 KGS but after that it was constant I tried very hard but I am not able to loose my weight. And many people give different suggestions but I am not getting the proper diet chart what should I follow and what workout should I do to reduce my weight . Plz help because I am very much upset because of my weight.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi mam, am Jubi my post delivered weight gain in after 2 year but weight loss much of people skip food immediately. So ask something ….my diet
what ? 😛 please ask again ,. i din get a word of it
I have tried various diet plans and have lost weight.i gain weight after the plan is over.can yo u help me? I am sufferng from hypothyroid.
sure , please se this – https://www.dietburrp.com/diet-services/
Hey , im 19 and i weight 95 kg… Recently i losed 10kg weight in 2.5 mnths frm controling junk n doing exercise but now my weight has been stuck on 95 and i want to lose more weight … I work out for 3 hr a day tge. Also ni results …. Please suggest me a diet which will help me lose my weight
Hi Ananya,
You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi payal ji i m saniyah from kolkata,my weight is 76kgs i have a baby who is 2years old after tat i have gained a lot of weight my height is 5 foot so wat shud be my ideal weight for my height plz help me as i want to lose weight
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Dear Payal,
I am 43 years old and I weigh 110 kgs. I have been battling with myself for ages but nothing seems to be working. I have gained around 10 kgs in the last 6/7 months. I have absolutely no idea, where I am going wrong. I even visited doctors regarding this issue. As per them there is nothing wrong with my diet (1300 calories per day). I exercise 4/5 days a week. I have had a thorough check up, i.e. blood tests, thyroid test, liver and kidney function test and ecg. Everything is perfectly normal. I have a bloating problem. It is there almost everyday. Only the degree of bloating varies. Particularly my feet swell up like crazy.
Please help.
Hi ,
firstly dont give up … if allopathy is not helping you , you can try with natrupathy or ayuvedic doctors .. feets sweell up that means there definitely is some problem right … what kind of exercises you do ? does obesity run in the family ?
Hello payal,
M a 40 yrs age man with bright 6.1 ft and weight is 120 kg . I do exercise but stop last 7 yrs . now m sick and vertigo and I know if I loses weight I can be fine . can u plz advice me
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi payal,
What kind of food or drink must be taken pre and post workout. For reducing inches will cycling helps or floor exercises is best. Since my lower part have more weight I feels difficult in walking moremthan 30min in thread mill at a speed of 6.3. Wat kind of workout must be followed to reduce few inches of lower part in 20 days
Hi Nitya ,
please see this – https://www.dietburrp.com/?s=pre+workout+
hi Payal… I have been doing power yoga for past 10 months. I have lost 10 KGs. but still I have to lose 10 Kgs more. I am not following any diet plan. can you please suggest whether i have to add more exercise along with power yoga? i am vegetarian. I find it very difficult to stick to diet as i am very much fond of fried items…
please help me to lose weight. kindly provide suggestion
Hi Priya ,
both options are good . but i feel keep the exercises as it is , and add diet . you can refer the 1200 calorie diet plans we have. we have in all possible cuisines. after losing further 5 kgs , you can then add further exercises to lose the last 5 kgs , which is difficult to lose.
hi are basil seed/Chia seed goods for weight loss. how much quantity can we consume on daily basis.
yes. read this – https://www.dietburrp.com/health-benefits-of-chia-seeds/
Hi Payal,
I am Supriya my age is 27 and my weight is 71 I do not understand what kind of body is mine I am on diet plan i want to reduce my weight to 20 kgs I have been trying to loose my weight and i am gaining back my weight people around me are laughing at me becoz i loose my weight and suddenly i gain it back. I was 50 kgs till 2011. i started working from 2011 and till now my weight is in between 70-75 I lost my weight and again i gained my weight.I even go to gym and my diet plans is
I eat oats, corn flakes for my breakfast, rice and curry for my lunch because i am south Indian I eat rice for my lunch, i eat cucumber, carrots, fruits, green tea 4 cups daily, 4 liters of water, Apple Cider Vinegar water and for dinner i will have 2 pulkas.
I have stopped eating all junk food, chocolates, sweets, sodas etc… still it is hard for me to loose my weight and again i am re-gaining i need your help it is effecting my personal life as well and this year i am planning to get married every one are laughing at my body i was not able to have good physic. what do i need to do so that I will not re-gain my weight and why body is not able to reduce my weight. I need few helpful so tips so that i can loose my weight and never gain it back. My gym trainer has told me that i don’t have excess fat in my body but my body is water body what do i need to do for this problem could you please help me
Hi ,
do you by any chance have hypothyroidism ? or irregular periods problem ? hormonal disbalance can cause such weight flucuations. i would love to help you , but our diet services are closed till feb 2016. if you want us to help you wth weight loss, kindly get in touch with us in the 1st week of march and we should figure it out .
Hi Payal,
I do not have Thyroid problem all the reports were normal only , my periods are on time as well my only problem is even though I am on diet, I go to gym daily but still I am re-gaining my weight back
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi,
I would like to know if our body get resistive to dieting after sometime?
If so, then what are the measures we can take.
Regards,
Sanket
yes . your body gets used to the routine when followed for 25 days . the best way to keep weight loss going is to keep changing your diet pattern and exercise pattern in terms of routine , timings , intensity and duration.
Hi, I am 5 feet and 2 inches weigh 75 kgs.
I started to work out at the gym with cardio and weights a week ago for an hour. However instead of loosing weight I have gained 2kg.
Morning break fast is dosa, poha, Chappati roll with vegies etc
Lunch 2 phulkas and half bowl of vegetable or at times fish or chicken(maybe once or twice a week)
Dinner same as lunch.
At times between meals I binge into 1-2 biscuits
I was diagnosed with PCOD in the year 2012. I do not take any medication for the same.
However I have been getting my menstrual cycle regularly.
Please opine as to what needs to be corrected in order to loose weight
Hi Biswas ,
weight can be due to strength training exercises you are doing at gym . i am sure if you check your fat % it would be either same or it woiuld have reduced . and the 2 kgs gain is all protein weight . your diet lacks fibers. you need to add more fruits and salads. reduce on carbs and increase on protein foods for best results. if you wish to get a complete chart , see this link – http://www.dietburrp.com/diet-services/
Hi Vidhi,
I am 29 years old wih height as 178cm and weight 81 kg. I have tummy weight and want to reduce that. I want to loose around 10 KG of weight and want to get in shape. Please suggest me the workout and diet.
Thanks,
Ankit
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Dear Madam
I m hussain Weight 110 kgs ., Height 5.8 ft., guide how to loose weight.
Hi Hussain ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
my weight is 76 kg & my height is 5.2 i do 40 minutes workout in gym daily than also i m not losing weight i am 15kg overweight.pls guide how to loose weight.
Hi Vidhi,
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi madam,
I’m kishore. My height is 165 cm and my weight is 87. How to reduce the weight. I need diet plan.
Hi Kishore ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Am 22yrs old havin 51 kgs weit n am 5 inches..I have more fat on belly n bums..I nd to have a gud structure, am a south Indian leaving in hostel
Give me a healthy diet to reduce weit n fat in 3 months
Hi Ahana,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hii.. I am 22 yrs old woman.. my weight is exactly alright acc to the BMI INDEX. But I sometimes find swelling on my face and I have thyroid too.. cud u suggest me any way to resolve it..
hio shivani ,
puffing of face can be because of various reasons , and yes it can be related to yout hypothyroid problem . you can follow the tips mentioned in th article above. this should help.
Hi payal madam,
iam a.plus two student with weight 66.i wont eat too bt weight is increasing day by day.pls give me some advice
Hi Juhi,
may be the weight is increasing bcoz of stress or not eating timely and properly . are your cycles regular ?
Hi,Payal,Im pooja from hyderabad my height is 5.3 and weight is 74 and im 23yrs old plz sugest me a weight loss plan
Hi Pooja,
Thanks for reading at Dietburrp. Please see this link – https://www.dietburrp.com/diet-services/
Hi Payal,
I leave in Germany since 3 years…and because of hectic schedule am not able to eat proper Indian food. I am 5.5 inches and my weight id 80 Kg.My age is 29 and i am married .I have menstrual problem (i have a cyst over my Ovaries) but i think its due to my weight.I am taking medicine on that.
Can you please suggest diet for me.I really want to reduce my weight
Hi Trupti ,
i sure can help you , but i would need the details of the food you have been consuming. plz see this page for details – https://www.dietburrp.com/diet-services/
Hi Payal,
I am 24 yrs old women and i weigh 72kg my height is only 5.1ft. I seem to gain weight constantly. I started working out recently like about a month but i seem to have gained an extra kg i was 71 when i started working out (last month). Please help me reduce weight.
Also i would like to know if traveling a long distance will make you gain weight. I finished my studies in 2013 and I started working at a firm last July 2013 and this year I complete 1 year and also have gained 7kgs. I travel around 50km in a day and my job is not that stress full either. I was 65 when i joined and now 72 does change of life style affect your body. Do you think it has anything to do with my weight gain. I really want to loose weight as soon as possible.
Hi Rina,
More than traveling long distance, i feel it the the stress or may be the irregular eating and no exercise that may be causing the weight gain. Are your monthly cycles regular ? if not , i would suggest you to get tested for thyroid and ovaries related problems. these health issues can lead to sudden weight changes. and a lot of bloating.
If your cycles are regular, and you do not have any health issue`, you should get your lifestyle analyzed by a dietician. and check for the calorie intake and activity levels.
Hi Payal,
My monthly cycles are regular, in fact i have never had any problem regarding it. But i have stomach Ulcer and was under medication for heart burn on and off for more than 2yrs, could that affect my body weight?
I have been working out for 30 – 40 minutes everyday in the morning for the past 1 month, but there is no change in my weight.
Suggest me a Good effective exercise routine which i can do from home, since i have not time to spare for Gym
Following is my Diet which i have been following for the past 1 month
Early morning : Methi water
Morning: 2 Wheat bread sandwich with Vegetables
Break : Green tea
Lunch: one bowl Rice with dhal/ curd and vegetables / chicken
Evening: green tea, apple / water melon / pear / grapes
Dinner: 2roti and dhal.
Hi Rina,
Your diet seems fine , but if you are not losing weight , you might need to change your eating pattern and timings. you can go for light dinners. avoid chapati or rice, and have other lighter snacky items that we have for breakfast.
exercise wise , you need to walk for 45 mins atleast. this will help you lose the fat weight. read this artile to know how to do it right – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Thank you so much. i will do accordingly. hope by the end of this month i can see some changes happening.
Madam I am a mbbs student. I live in hostel. My present weight is 60.7 kg. I joined gym 2 months back, my weight was 62.4 kg dattime. In general there was loss of 1 inch allover body. My height is 5’3. I want to know how to add or subtract to my diet to reduce at a faster pace.
Morning breakfast:- tea with poha or upma or 2 slices of bread.
Lunch: 2 roti n bowl of vegetabl and dal with small amount of salad.
Evrning:tea n wheat rusk
Night:one roti and small amount of rice around half bowl with dal or vegetable.
In addition 2 green tea with honey in a day…plz rly..
Hi Sonali , you diet is ok in terms of maintainance , but to lose weight , you will have to include green tea , and some complex carbs like barley , oats , daliya in your diet , you can also go low on your dinners , that helps great deal in weight loss.
Thanx… can I have oats in night?? As I study late till 2-3. So is having oats n milk ok in night as dinner… or milk wid muesli…. or should it only be kept fr breakfast.
Hi Karishma,
you can definetly have oats and milk or cereals and milk late night. its healthier than other snacks . you can also have a fruit along with milk .
hi.. I am 18 year old I weigh 70 kgs … I m trying to lose my weight by several ways but what happens is i don’t have a continuous and regular schedule for my weight loss… Can you please help me out with my weight loss schedule and tell me how to stay motivated for losing weight??
Hi Nivi,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi payal,
I am 36 years old woman wid height 5.2 inches . weighing 75 kgs. Tried a lot to shed those extra kilos.is going to gym from past three years and tried every thing for weight loss…lyk herbal shakes, crash diets, and hardcore cardio exercises.. but all in vain .. do u have any diet plan for me
Hi Mini,
When you follow a similar pattern for long, the body gets used to it. what i think is you must give your body a break for 1 month , live normally with 30 mins walking or leave that too. and after a month you can try with a new pattern and surprise your body. you can also try our weekly services or any other suitable diet consultant.
Hi payal i am 23 yrs male 120 kg and 5.9 height.please guide me to reduce my weight.
Hi Debasis,
plz see this page – https://www.dietburrp.com/diet-services/