Water Retention and Bloat
Your body has a natural tendency to store water. I get so many questions about how to "get rid of bloat" and how to "lose water weight". You might see or feel an extra layer of fat on your body, especially in the lower abdominals. You might think you are genetically screwed and that little pooch won't ever go away. Well these tips will help you shed that last bit of weight and help you achieve that shredded look.
**Disclaimer - this is not magic. Nothing happens overnight. If you are overweight, following these tricks won't automatically help you shed fat. But if you are at a certain body fat percentage (<10% for men or <20% for women), or to a point where you can see your abdominal muscles, then these tips might help you out!
1. Drink more water.
You probably have heard this over and over again, but it really is the most important rule. When your body is dehydrated, it will hold onto the water it is getting.
If you think you are drinking enough water, DRINK MORE. Don't follow the 8 glasses a day rule. I drink at least 2 gallons of water a day for the following reasons:
- Drinking more water means your body flushes out more water = you lose water weight. It's that simple.
- It helps your skin, hair, mood, energy, literally EVERYTHING. Water is life.
- Helps you feel fuller longer, and helps with cravings and urges to binge.
2. Watch your salt intake.
This is another common rule. People know that eating salty foods makes you bloat, but why? Water follows sodium. So the more sodium your body retains, the more water it holds as well.
However, don't entirely just cut out salt. If you do, yes, you will lose some water weight, but as soon as you start eating those salty foods again, you will blow back up.
What I recommend, is adding a small pinch of sea salt or pink salt to your meals, that way your body has a constant small supply of sodium. Stabilizing your sodium intake at a healthy level, will help your body adapt and manage that sodium without losing and regaining water weight.
3. Have a deload week
Sometimes overtraining can cause water retention. If you are already in a calorie deficit, and you are spending hours and hours in the gym, you may be putting too much stress on your body; therefore, increasing your cortisol levels, which is related to fluid retention.
Take a small break from the heavy lifting and hours of cardio, increase (yes, increase!) your calories, and make sure you are getting enough sleep!