Avoid sports drinks, which contain sodium and sweeteners that can cause you to retain fluids. Steer clear of dehydrating beverages, like alcohol, tea, and coffee. If quitting alcohol, even temporarily, is difficult for you, talk to your doctor. They can offer advice on how to quit or cut back. Drinking coffee can also be a hard habit to shake. Consider weaning yourself off slowly for a few days before you drop it altogether.
Eating foods high in potassium, such as bananas, sweet potatoes, and tomatoes, can help your body get rid of excess salt. Experiment with alternatives to salt when you’re cooking, such as black pepper, garlic powder, or flavorful vegetable oils (like sesame oil). You can avoid excess salt by cooking your own foods from fresh, unprocessed ingredients.
Replace high-carb foods with fruits and vegetables that are high in fiber, like berries, leafy greens, and legumes (beans and peas). Cutting carbs out of your diet is good for short-term weight loss, but it’s not a good long-term solution. To maintain a healthy diet, eat sources of complex carbs such as whole-grain breads and pastas, brown rice, and beans. [4] X Expert Source Adrienne Youdim, MDBoard Certified Internist Expert Interview. 11 September 2020.
Try circuit training or other high-intensity workouts to lose fluids quickly. Don’t forget to drink plenty of water while you exercise. If you get dehydrated, you’ll only retain more water!
Your doctor might recommend diuretic medications (water pills) or magnesium supplements to minimize how much water you retain. Common causes of fluid retention include PMS, pregnancy, kidney or liver problems, heart disease, and certain lung conditions. Some medications can also cause you to retain water. [8] X Research source
Some healthy sources of lean protein include white meat poultry, fish, legumes (such as lentils, beans, and peas), and Greek yogurt.
Stick to water to keep yourself hydrated. Not only will it help you shed water weight, but drinking plenty of water can also help you feel less hungry.
When you resist snacking between meals, your body will start burning fat to get energy. If you avoid snacking after dinner, you’ll be more likely to burn fat while you sleep.
Try doing 8 bouts of high-intensity, 4-minute workouts. Each exercise should last for 20 seconds, followed by 10 seconds of rest. Some good exercises for a high-intensity workout include burpees, jump squats, and mountain climbers.
Eating a low-calorie diet may be dangerous if you’re pregnant, nursing, or have certain health conditions, such as a vitamin deficiency or eating disorder.
