Need up to 30 seconds to load.
excess water retention can lead to
bloating around your midsection
a puffier looking face and swollen
joints especially around your
extremities like your feet
and hands and with some pretty simple
changes you can get rid of these fluids
gathering under your skin
and improve your appearance pretty fast
but aside from appearance there are
plenty of other reasons why you might be
interested in losing water weight
for example you might need to cut down
and make weight for a certain sport or
competition
wrestling and bodybuilding competitions
are perfect examples of this
so regardless of whether you just want
to lose your bloat or you're prepping
for some serious event
this video will outline the exact steps
that you should follow to reduce water
retention throughout your body
and of course the very first step for
those of you that just want to simply
decrease bloat from around your stomach
or puffiness from around your face and
you want to do it fast
is to sweat it out your options here
include things like sauna
a steam room a sweat suit and an epsom
salt bath
even though the process of sweating it
out might suck just by spending a couple
rounds in a sauna or filling a bathtub
with one or two cups of epsom salt
or simply wearing a sweatsuit throughout
your workout can all reduce puffiness
and bloating very fast
if you wake up with a swollen face and
you have a date or a wedding to go to
these simple methods can create dramatic
before and after type of results in a
relatively short amount of time
usually spending just a few 10 to 15
minute rounds in a sauna is all you need
for aesthetic purposes
on top of that these methods can of
course be used to cut a lot more water
weight for sport specific purposes
but make sure you don't go overboard and
you know what you're doing
because spending too much time in a
sauna or losing too much water weight
can definitely create problems now of
course aside from sweating other things
like your diet will have a major
impact on water retention which is why
the next thing to make sure that you
avoid
is any excessive changes to your sodium
intake it's well known that increasing
the amount
of salt you take in can lead to more
fluid retention
this is because sodium binds to h2o and
increases the fluid balance both inside
and outside your cells
if you also don't currently exercise or
you don't regularly drink enough water
increasing your salt intake will lead to
an even more drastic rise in water
retention
because it'll impair your body's ability
to naturally excrete the excess sodium
now it's important to note that based on
the current scientific evidence unlike
what you hear most people say
it seems that it's primarily only a
sudden increase in salt intake that
causes excessive water retention
if you always consume a lot of sodium
the effects are less severe or maybe
even non-existent
this is because your body will adapt to
a higher sodium intake by making the
kidneys excrete more sodium from the
body
don't get me wrong here there are plenty
of other reasons why it's not beneficial
to have too high of a salt intake
but for the purposes of preventing
excessive water retention
make sure you just avoid sudden drastic
increases in your salt intake
and you should be okay the next very
effective strategy is to manipulate your
water intake to trick your body into
releasing
more stored water this technique is more
so effective if you're trying to hit a
certain weight or
look a certain way for a one-time event
to put it simply this is done by
spending some days drinking
significantly more water
than what you're currently used to and
then before you weigh in or do a photo
shoot or whatever
you would cut your water intake
drastically this works because drinking
a ton of water will make you
pee constantly this will continue even
after you've already cut your water
intake
because it takes time for your body to
adjust and in that time if you do it
right
you'll be losing a lot of water weight
so to do this right
you'll want to increase your water
intake gradually starting about a week
before your event
you want to push your water intake as
high as you can by the last day before
your event or weigh-in
it's not uncommon for people to work
their way up to drinking more than two
gallons of water on that last day
and then about 12 to 18 hours before the
event you want to suddenly cut it off
and do your best to sip
as little water as possible until after
the event or weigh-in
most people follow the wrong advice of
tapering water intake down
gradually but tapering will give your
body time to adjust urine excretion
making the water cut much less effective
now you're welcome to try this but if
it's your first time i do recommend that
you do it under
trainers coaches or doctors supervision
because if you combine it with other
methods that we're going to discuss
and you get really dehydrated you can
obviously run into problems
let's move on to another thing that
you'll want to do to lose water weight
and that's to increase your potassium
intake
while sodium sucks water into cells
potassium pumps it out
that's why increasing potassium can help
reduce water retention
meanwhile having a low potassium intake
leads to more water retention
this can be seen in a number of studies
and the big problem with this
is that there's other evidence that
suggests that many people
don't consume enough potassium as it is
fortunately
it is very possible to fix this by
ensuring that you're eating enough
potassium-rich foods and drinks
like coconut water avocado salmon
potatoes bananas and beet greens
coconut water especially is an excellent
source since just one cup supplies you
with about 15 percent
of your daily recommended intake and as
an added benefit it helps hydrate your
body which helps your body
excrete excess sodium speaking of
hydration aside from the water
manipulation strategy that you can use
on the week of your event
you're going to want to stay well
hydrated the rest of the time to help
reduce water retention
i know it might sound counterintuitive
but drinking more water can actually
reduce the amount of water that your
body holds onto
this is because your body is always
trying to achieve a healthy fluid
balance
if you're constantly dehydrated your
body tends to retain more water to
prevent your fluid levels from dropping
too low
meanwhile if you drink enough water and
you stay hydrated your body will be less
likely to hold on to it
unfortunately there is no exact amount
of water that's best to opt for
because we all have different
physiologies and circumstances
for example if you do manual labor for
work or you work in a hot environment
where you're sweating a lot
you'll obviously need more water than
someone that's sitting in an
air-conditioned office all day
however a decent guideline is to consume
enough water so that your urine
maintains a light color
if on the other hand it has a darker
yellow color you're most likely
dehydrated and that means you need to
drink more water
another easy way to help reduce water
weight is to take a dandelion supplement
the dandelion plant is actually
considered a herbal diuretic that's safe
and effective for reducing water
retention
one study found that a dandelion extract
increased urine frequency without any
apparent side effects
most of the diuretic effect comes from
the leaf of the plant rather than the
root
in fact an animal study found that the
dandelion leaf seems to be as
effective of a diuretic as a diuretic
drug known as
furosemide however the root of the plant
can also be used to make an effective
supplement
you can also of course eat dandelion
root directly but be warned that it
tastes disgusting
and it's very dry so a supplement in
this situation is probably the better
choice
also it's best to take the supplement
early in the morning because you don't
want to be getting up to pee
a dozen times a night this is especially
true since research indicates
that not getting enough sleep may affect
the nerves in your kidneys
potentially leading to increased water
retention moving on the next thing that
you'll want to do
is avoid over consuming refined
carbohydrates
in general carbs that aren't used by the
body are stored as glycogen and each
gram of glycogen comes attached to 3
grams of water
so it's no secret that reducing
carbohydrates will help you rapidly cut
water weight
if you're looking to hit a certain
weight to weigh in for a competition
cutting carbs could really help however
carbs have many benefits of their own
and if you drastically reduce carbs your
performance with exercise will most
likely suffer and you'll probably feel a
lot more tired and drained throughout
the day
so instead for most people it's best to
focus on the type of carbohydrates you
eat
rather than eliminating them all
together it's well known that refined
carbohydrates with a high glycemic index
so carbs like sugar and flour they lead
to a rapid spike in blood sugar and
insulin and
high insulin levels can cause your body
to retain more salt by increasing the
reabsorption of sodium in the kidneys
this ends up increasing fluid volume
inside the body which means
you're going to be holding on to more
water so choose healthy low glycemic
carbohydrates like oatmeal sweet
potatoes and especially vegetables
rather than the carbohydrates that we
all know aren't good for us like sweets
pastries and refined grains
another strategy that can help you lose
water weight is to consume caffeine
caffeinated beverages like coffee and
tea have diuretic effects due to the
fact that caffeine
increases short-term urine output which
can lead to a reduction in water
retention
an example of this can be seen in a
study in which groups of people were
either given a glass of water with
caffeine
or one without it and as a result urine
volume increased significantly
for the participants that had the
caffeine now even though caffeine can
help you lose some water weight keep in
mind that
those benefits only hold true if you
haven't already built up a tolerance to
caffeine yet
so if you consume caffeine daily you
won't reap the same benefits as someone
who just started
that's why if your goal is to reduce
your water retention for an event like a
photo shoot
you may want to stay away from caffeine
a few days or even weeks leading up to
the photo shoot
and then only half caffeine the day
before the shoot and on the day of the
shoot itself
now the next tip you're going to want to
do to the best of your ability
and that's to stress less that's right
your body tends to hold on to more water
if it's under a chronic state of stress
that's because stress increases
vasopressin
also known as the antidiuretic hormone
if you have
increased levels of vasopressin that'll
in turn promote water retention by
making your kidneys expel
less urine this is actually the reason
why anti-inflammatory corticosteroid
drugs like prednisone
can increase water retention as well and
as a side note if you are currently
taking
a cardika steroid and you're also
experiencing water retention
you may want to talk to your doctor
about a possible alternative solution
but back to the point you can work on
reducing stress naturally a couple
different ways
the first is by meditating since
meditation has been shown to stimulate
the parasympathetic nervous system
and help you tackle your problems more
rationally the second way is by actually
trying to deal with the stressor
actively
by looking for the root cause rather
than trying to avoid it
studies also show that exposing yourself
to nature reduces stress as well
and interestingly enough you can
actually even get similar benefits just
by adding plants to your home or office
finally there are some adaptogens that
you can supplement with like ashwagandha
and rhodiola
to help reduce cortisol and stress and
that actually brings me to our final tip
which is to avoid the common mistake of
doing excessive cardio to lose water
weight
and guys the key word here is excessive
it's of course true that you will sweat
a lot when doing cardio and doing some
cardio is by no means bad but studies do
show that excessive cardio
can lead to elevated cortisol levels
this is especially problematic when you
consider that there's a lot of evidence
that dieting in general can also
increase cortisol
fortunately short high intensity forms
of exercise like sprints or resistant
training
don't have the same adverse effects on
cortisol now with that said most of you
are most likely not venturing into
excessive endurance training territory
and a couple 30 to 45 minute cardio
session a week shouldn't have much of a
negative effect in terms of water
retention
but just be careful that you're not
doing way too much
just to sweat out some water weight that
about wraps it up guys those are the 10
simple methods that you can use to start
losing water weight
right away i really hope you enjoyed
this video if you have make sure you
subscribe to the channel and hit the
bell icon
also before i sign off i just want to
fully clarify that losing water weight
is not the same as losing body fat
if you're trying to drop pounds of body
fat and you want a done-for-you workout
plan that can be done at home or in a
gym
and also comes with a customizable meal
plan that's going to be based around
your preferences
whether that be intermittent fasting
carb cycling one meal a day
keto or vegan to name a few then click
the link below in the description to
head on over to my website
between the gyms we have in new jersey
and the online training
we've literally put thousands of people
through these programs
and my clients that follow the plan are
losing at least 20 pounds
or five percent of their body fat in
only six short weeks
to learn more click the link below or
you can visit my website directly
at gravitytransformation.com i'll see
you guys soon
you
