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.
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.
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.
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This post was Last Updated on February 12, 2018
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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 ? :P 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.