Beat Water Weight By Michelle DeLiso

Fitness_Chick

Beat Water Weight:drinker:

By Michelle DeLiso

Your body does an amazing job of correcting fluid imbalances. But poor diet
and a sedentary lifestyle can tip the scales toward water retention. We have
eleven water log prevention tips that will help you look leaner.

Go Bananas

Bananas are a natural source of potassium, a nutrient needed to help the
body balance fluids. Not a banana fan? Apricots, avocados and raisins are
potassium-rich, too. Strive for 5 grams of potassium daily. Other nutrients
to include each day through diet or supplements: 300-400 milligrams of
magnesium (food sources include green vegetables, nuts, seeds) and 1000-1200
milligrams of calcium (orange juice, yogurt, tofu). Getting an adequate
amount of each can help alleviate bloating.

Stock Up

Many foods and herbs promote digestion and fluid-shedding: yogurt,
fiber-rich cereal, brown rice, cabbage and cranberry juice. Ginger and
dandelion have a mild diuretic effect. Both are available in tea so you can
brew yourself a slenderizing drink.

Ban Salt

Surplus salt makes the body retain fluids, but you'll need to do more than
hide the salt shaker. Steer clear of high sodium foods like hot dogs,
olives, salted nuts, pickles and many frozen foods. Be on the lookout for
less obvious sources such as soy sauce, ketchup, deli meats and cheese.

Skip the Sugar

Too much sugar can raise insulin levels, decreasing the body's ability to
excrete sodium. Avoid high sugar foods, like sweetened cereals, cakes,
cookies, ice cream toppings and products containing high-fructose corn
syrup, such as soda.

Don't Undereat

Of course a low-cal diet will help you lose weight, but shed too many
calories and you could create water retention. Don't eat less than 1,200
calories per day and include lean protein, an important nutrient in short
supply in very low-cal diets that helps stave-off water retention.

Move More

Your lymphatic system can't drain excess fluid out of tissues without body
movement. Exercise about four times a week to relieve your body of extra
fluid and salt through sweating and increased respiration.

Get Dry

Alcohol acts as a diuretic at first, making you lose excess water. But that
loss can lead to dehydration, causing the body to preserve its fluids. Opt
for virgin cocktails, or dilute that glass of wine with seltzer.

Get Wet

Take a swim. Water pressure forces fluid out of tissues and ultimately, the
bladder. To emulate those results, take some of your workouts to the pool.

Fill Up

While it seems contradictory, drinking plenty of plain
water -- 8 to 10 glasses per day -- will flush salt and fluid out of your
system. A well-hydrated body is less likely to retain water.

Spread It Out

Eat five or six small meals instead of three big meals. Nibbling or drinking
at frequent intervals will keep you nourished and hydrated and will help
avoid the rush of fluid to the tissues that may occur with eating large
infrequent meals.

Choose Natural

Anything packaged-including that can of asparagus that seems so healthy-will
give you more sodium than you need. Become a purveyor of the farmer's
market. Ditch canned products and flavored packaged grains. Plan meals that
include fresh fruits, vegetables and whole grains.

Fitness_Chick

Beat Water Weight:drinker:

By Michelle DeLiso

Your body does an amazing job of correcting fluid imbalances. But poor diet
and a sedentary lifestyle can tip the scales toward water retention. We have
eleven water log prevention tips that will help you look leaner.

Go Bananas

Bananas are a natural source of potassium, a nutrient needed to help the
body balance fluids. Not a banana fan? Apricots, avocados and raisins are
potassium-rich, too. Strive for 5 grams of potassium daily. Other nutrients
to include each day through diet or supplements: 300-400 milligrams of
magnesium (food sources include green vegetables, nuts, seeds) and 1000-1200
milligrams of calcium (orange juice, yogurt, tofu). Getting an adequate
amount of each can help alleviate bloating.

Stock Up

Many foods and herbs promote digestion and fluid-shedding: yogurt,
fiber-rich cereal, brown rice, cabbage and cranberry juice. Ginger and
dandelion have a mild diuretic effect. Both are available in tea so you can
brew yourself a slenderizing drink.

Ban Salt

Surplus salt makes the body retain fluids, but you'll need to do more than
hide the salt shaker. Steer clear of high sodium foods like hot dogs,
olives, salted nuts, pickles and many frozen foods. Be on the lookout for
less obvious sources such as soy sauce, ketchup, deli meats and cheese.

Skip the Sugar

Too much sugar can raise insulin levels, decreasing the body's ability to
excrete sodium. Avoid high sugar foods, like sweetened cereals, cakes,
cookies, ice cream toppings and products containing high-fructose corn
syrup, such as soda.

Don't Undereat

Of course a low-cal diet will help you lose weight, but shed too many
calories and you could create water retention. Don't eat less than 1,200
calories per day and include lean protein, an important nutrient in short
supply in very low-cal diets that helps stave-off water retention.

Move More

Your lymphatic system can't drain excess fluid out of tissues without body
movement. Exercise about four times a week to relieve your body of extra
fluid and salt through sweating and increased respiration.

Get Dry

Alcohol acts as a diuretic at first, making you lose excess water. But that
loss can lead to dehydration, causing the body to preserve its fluids. Opt
for virgin cocktails, or dilute that glass of wine with seltzer.

Get Wet

Take a swim. Water pressure forces fluid out of tissues and ultimately, the
bladder. To emulate those results, take some of your workouts to the pool.

Fill Up

While it seems contradictory, drinking plenty of plain
water -- 8 to 10 glasses per day -- will flush salt and fluid out of your
system. A well-hydrated body is less likely to retain water.

Spread It Out

Eat five or six small meals instead of three big meals. Nibbling or drinking
at frequent intervals will keep you nourished and hydrated and will help
avoid the rush of fluid to the tissues that may occur with eating large
infrequent meals.

Choose Natural

Anything packaged-including that can of asparagus that seems so healthy-will
give you more sodium than you need. Become a purveyor of the farmer's
market. Ditch canned products and flavored packaged grains. Plan meals that
include fresh fruits, vegetables and whole grains.

KatieEppers

Thanks for sharing, FC!

Fitness_Chick

Thanks for sharing, FC!

:flowerforyou:

amycakes812

Great information! Thank you for posting the article FC. :flowerforyou:

lulubar

I love learning all this healthy stuff!! Knowledge is power:bigsmile: Thanks FC for feeding my brain!!

Fitness_Chick

:drinker:

1sweet_dreamer

Just what I needed to know. Thanks!