What are the common signs of water retention. How can you differentiate between normal fluctuations and excessive fluid buildup. What lifestyle changes and treatments can help manage water weight effectively. Learn to recognize and address water retention symptoms for improved health and comfort.

Understanding Water Retention: What Is It and Why Does It Happen?

Water retention, medically known as edema, is a condition characterized by the accumulation of excess fluid in body tissues. This phenomenon can affect various parts of the body, including the legs, ankles, feet, face, and hands. To fully comprehend water retention, it’s essential to understand its underlying mechanisms and prevalence.

The human body is composed of 50 to 60 percent water, a delicate balance that can be disrupted by various factors. When hydration levels become imbalanced, the body tends to retain water as a protective measure. This retention can lead to noticeable swelling and discomfort in affected areas.

Common Causes of Water Retention

• Prolonged sitting or standing
• Air travel and changes in cabin pressure
• Excessive sodium consumption
• Hormonal fluctuations, especially during pregnancy or menstrual cycles
• Certain medications, including some pain relievers and blood pressure drugs
• Underlying health conditions such as heart, liver, or kidney disease

Is water retention always a cause for concern? While occasional fluid buildup can be a normal response to certain lifestyle factors, persistent or severe edema may indicate an underlying health issue that requires medical attention.

Recognizing the Signs: How to Tell If You Have Water Weight

Identifying water retention early can help you address the issue promptly and prevent potential complications. Here are some telltale signs that you may be experiencing water weight:

• Bloating, particularly in the abdominal area
• Swollen legs, feet, and ankles
• Puffiness in the face, abdomen, and hips
• Stiff joints
• Noticeable weight fluctuations
• Feeling heavier than usual
• Reduced mobility or flexibility

Can water weight affect your overall well-being? Indeed, excessive fluid retention can impact your quality of life, causing discomfort, reduced mobility, and even affecting your self-esteem. Recognizing these symptoms is the first step towards addressing the issue effectively.

Unraveling the Causes: What Triggers Water Retention?

Understanding the root causes of water retention is crucial for effective management and prevention. Let’s delve deeper into some of the primary factors that can lead to fluid buildup in the body:

Lifestyle Factors

1. Sedentary behavior: Prolonged sitting or standing can cause fluid to accumulate in the lower extremities due to gravity’s effect on blood circulation.
2. Air travel: Changes in cabin pressure and limited movement during flights can contribute to fluid retention, particularly in the legs and feet.
3. Dietary choices: High sodium intake, often from processed foods and table salt, can lead to water retention as the body tries to maintain electrolyte balance.

Medical Conditions

• Heart failure: When the heart cannot pump blood effectively, fluid can accumulate in various parts of the body.
• Kidney disease: Advanced kidney issues may impair the body’s ability to filter excess fluids, leading to edema.
• Liver cirrhosis: This condition can cause increased pressure in the liver and reduced protein production, both of which contribute to fluid retention.
• Deep vein thrombosis (DVT): A blood clot in a deep vein, typically in the leg, can cause localized swelling and requires immediate medical attention.

Are there any less obvious causes of water retention? Yes, certain medications, hormonal changes during pregnancy or menstruation, and even some nutritional deficiencies can contribute to fluid buildup in the body.

When to Seek Medical Attention: Recognizing Serious Symptoms

While occasional water retention may not be a cause for alarm, certain symptoms warrant immediate medical attention. It’s crucial to recognize these signs to ensure timely intervention and prevent potential complications.

Red Flags for Water Retention

• Sudden and severe swelling, especially if it’s asymmetrical
• Swelling accompanied by shortness of breath
• Chest pain or difficulty breathing
• Redness, warmth, or tenderness in the swollen area
• Persistent swelling that doesn’t improve with home remedies

Should you always consult a doctor for water retention? While mild cases can often be managed at home, it’s advisable to seek medical advice if symptoms persist or worsen, or if you have underlying health conditions that may complicate fluid retention.

Natural Remedies: Lifestyle Changes to Combat Water Weight

For many individuals, making simple lifestyle adjustments can significantly reduce water retention and improve overall well-being. Here are some effective strategies to help manage fluid buildup naturally:

Dietary Modifications

1. Reduce sodium intake: Limit processed foods and add flavor to meals with herbs and spices instead of salt.
2. Increase potassium-rich foods: Incorporate bananas, avocados, tomatoes, and sweet potatoes into your diet to help balance sodium levels.
3. Stay hydrated: Counterintuitively, drinking adequate water can help reduce water retention by signaling the body to release stored fluids.
4. Consume natural diuretics: Foods like asparagus, pineapple, and garlic can help promote fluid loss.

Physical Activity

• Regular exercise: Engage in activities that promote circulation, such as walking, swimming, or cycling.
• Leg elevations: Elevate your legs above heart level for short periods throughout the day to encourage fluid drainage.
• Compression garments: Wear compression socks or stockings to prevent fluid accumulation in the lower extremities, especially during long periods of sitting or standing.

Can simple lifestyle changes really make a difference in water retention? Absolutely. Many individuals find significant relief from mild to moderate fluid retention through these natural remedies and lifestyle adjustments.

Medical Interventions: When Professional Help Is Needed

In cases where lifestyle changes alone are insufficient or when water retention is caused by underlying health conditions, medical intervention may be necessary. Healthcare professionals can offer various treatment options to address fluid buildup effectively:

Pharmaceutical Approaches

• Diuretics: These medications, also known as “water pills,” help the body eliminate excess sodium and water through increased urine production.
• Treatment of underlying conditions: Addressing primary health issues such as heart, liver, or kidney disease can often help resolve associated water retention.
• Hormone therapy: In cases where hormonal imbalances contribute to fluid retention, hormone replacement or regulation may be recommended.

Non-Pharmaceutical Interventions

1. Compression therapy: Prescribed compression garments can help prevent fluid accumulation, especially in cases of chronic edema.
2. Manual lymphatic drainage: This specialized massage technique can help stimulate the lymphatic system and promote fluid drainage.
3. Dietary counseling: Working with a registered dietitian can help develop a personalized nutrition plan to manage water retention effectively.

How do healthcare providers determine the best course of treatment for water retention? Doctors typically conduct a thorough evaluation, including physical examinations and potentially diagnostic tests, to identify the underlying cause and tailor treatment accordingly.

Prevention Strategies: Keeping Water Weight at Bay

While treating existing water retention is important, implementing preventive measures can help minimize the likelihood of fluid buildup in the first place. Here are some effective strategies to incorporate into your daily routine:

Dietary Considerations

• Maintain a balanced diet rich in fruits, vegetables, and lean proteins
• Limit processed foods and high-sodium snacks
• Stay adequately hydrated throughout the day
• Consider incorporating natural diuretics like green tea or dandelion root tea into your diet

Lifestyle Habits

1. Engage in regular physical activity to promote circulation and lymphatic drainage
2. Take frequent breaks to move around if you have a sedentary job
3. Practice stress-reduction techniques like meditation or yoga, as stress can contribute to fluid retention
4. Avoid tight-fitting clothing that may restrict circulation, especially around the waist, legs, and ankles

Is it possible to completely prevent water retention? While it may not be feasible to eliminate all instances of fluid buildup, especially those related to hormonal fluctuations or certain medical conditions, adopting these preventive measures can significantly reduce the frequency and severity of water retention episodes.

Long-Term Management: Living Comfortably with Water Retention Tendencies

For individuals prone to water retention due to genetic factors, hormonal influences, or chronic health conditions, developing a long-term management strategy is crucial. Here are some tips for maintaining comfort and well-being:

Monitoring and Tracking

• Keep a journal to track symptoms, dietary intake, and potential triggers
• Regularly measure and record body measurements to identify patterns in fluid retention
• Use a smart scale or body composition analyzer to monitor fluctuations in body water percentage

Adaptive Strategies

1. Develop a wardrobe that accommodates mild fluctuations in body size
2. Create an exercise routine that can be modified based on fluid retention levels
3. Establish a support network, including healthcare providers and understanding friends or family members
4. Stay informed about new research and treatment options for water retention

How can individuals maintain a positive outlook while managing chronic water retention? Focusing on overall health and well-being, rather than fixating on fluid fluctuations, can help maintain a balanced perspective. Remember that water retention is often temporary and manageable with the right approach.

By implementing these strategies and working closely with healthcare providers when necessary, individuals prone to water retention can effectively manage their symptoms and maintain a comfortable, active lifestyle. Regular check-ups, ongoing education about your body’s unique needs, and a proactive approach to health can make a significant difference in long-term water retention management.

Remedies, Symptoms, Causes, and More

Water retention can be a common issue or a sign of a health condition. Some lifestyle changes can help reduce water retention when not caused by a serious health condition.

Water retention, known as edema, is swelling in parts of the body. You can experience water retention in the legs, ankles, or feet as well as the face and hands.

It’s caused by fluid buildup in body tissues.

Sitting for a long time during the workday or on plane flights, hormone changes during pregnancy, and even standing for too long can all cause this to happen. Your body is made up of 50 to 60 percent water. When your hydration level is not balanced, your body tends to hang onto that water.

However, some serious health issues also cause edema.

Depending on the cause, you may be able to help relieve edema by making changes to your diet or by avoiding sitting for long periods of time throughout the day. If it’s caused by other health conditions, doctors may be able to help manage the condition.

Keep reading to learn more about the symptoms and causes of edema, as well as how you may be able to prevent it.

Water retention may cause you to feel heavier than usual, and less nimble or active. Retaining excess water can also cause some noticeable symptoms.

Symptoms of water retention can include:

• bloating, especially in the abdominal area
• swollen legs, feet, and ankles
• puffiness of the abdomen, face, and hips
• stiff joints
• weight fluctuations

A number of factors can cause water retention. Some causes may be a sign of a severe health condition while others may not be serious.

Causes of water retention can include:

• Flying in an airplane. Changes in cabin pressure and sitting for an extended period of time may cause your body to hold onto water.
• Standing or sitting too long. Gravity keeps blood in your lower extremities. It’s important to get up and move around often to keep blood circulating. If you have a sedentary job, schedule time to get up and walk around.
• Consuming too much sodium. You may get too much sodium by using a lot of table salt or ingesting processed foods and soft drinks.
• Certain medications. Some medications cause water retention as a side effect. These can include:
  • chemotherapy treatments
  • over-the-counter (OTC) pain relievers
  • blood pressure medications
  • medications for Parkinson’s disease
  • certain hormonal birth control pills
• Heart failure. Heart failure, which occurs when the heart can’t pump blood effectively, can cause the body to retain water.
• Deep vein thrombosis (DVT). Leg swelling can be caused by DVT, which is a clot in a vein. This is considered a medical emergency.
• Pregnancy. The shift in weight during pregnancy can cause the legs to retain water if you are unable to move around regularly.
• Kidney disease. Advanced chronic kidney disease can cause water retention in the arms and legs. This happens when the kidneys are not able to filter excess fluids from the body, leading to buildup.
• Cirrhosis of the liver. When someone has cirrhosis, increased pressure in the liver and reduced production of proteins by the liver can lead to water retention.
• Menstrual changes and fluctuating hormones. The menstrual cycle may cause water retention.

Consistent water retention might be a symptom of a serious condition including:

• DVT
• uterine fibroids
• heart failure
• liver disease
• kidney disease

Medical emergency

DVT is a medical emergency. It happens when a blood clot forms in a deep vein typically in the leg or arm. Symptoms can include:

• pain
• swelling
• tenderness
• skin that feels warm to the touch

If you think you may be experiencing DVT, please call 911 or your local emergency services or go to your nearest hospital.

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While also a type of edema, pulmonary edema, or fluid buildup inside your lungs, would cause shortness of breath rather than visible swelling.

If your body doesn’t return naturally to its balanced state, you should seek medical help. Medical professionals typically treat edema by treating its cause.

A doctor can determine if you need any of the following to relieve your water retention:

• diuretics to help remove salt and water from the body through urine
• certain supplements
• compression socks
• diet changes

You may be able to treat and prevent water retention at home if it’s not caused by another health condition. However, treatment depends on the cause and may require diagnosis by a medical professional.

Remedies for water retention can include the following.

Follow a low salt diet

Try to limit your intake of sodium to no more than 2,300 milligrams per day. This means shopping the perimeter of the grocery store and not eating processed and packaged foods. Try adding spices instead of salt to flavor vegetables and lean proteins.

Eat potassium- and magnesium-rich foods

They will help balance out your sodium levels. Options can include:

• bananas
• avocados
• tomatoes
• sweet potatoes
• leafy vegetables, such as spinach

Take a vitamin B6 supplement

According to a 2020 study, vitamin B6 significantly helped with premenstrual symptoms like water retention.

Eat protein

Protein attracts water and keeps your body balanced. A special protein called albumin produced by the liver keeps fluid in the bloodstream and prevents it from leaking out and causing swelling.

Keep your feet elevated

Elevating your feet can help move the water upward and away from your lower extremities.

Wear compression socks or leggings

Compression socks are becoming more popular and easier to find. They are available at athletic clothing stores and many online sites.

Compression socks are made to fit tight. They may even feel a little uncomfortable at first. The purpose of compression apparel is to squeeze your legs and prevent fluid from accumulating.

Seek a doctor’s help if your problem persists

A doctor may prescribe a diuretic medication to make you urinate more.

You can live a healthy life if you naturally retain water. It’s a common health issue. Its side effects typically include feeling like you’ve gained weight and clothes fitting tighter than usual.

If you feel concerned about your symptoms, or if they start suddenly, consult with a doctor.

It’s best to follow a balanced diet and limit foods high in sodium. Keep a diary of what you’re doing and eating when you feel like you’re retaining extra water. This may help you pinpoint the causes.

Then you can make appropriate lifestyle changes to help prevent water retention or seek guidance from a medical professional.

Water retention is a common health issue that can be caused by a number of factors, including diet, menstrual cycles, and genetics. You can help relieve water retention by making some lifestyle changes.

If water retention persists, consult with a doctor who may prescribe medications.

14 Simple Ways to Break Through a Weight Loss Plateau

While weight tends to come off fairly rapidly at first, at some point, it seems as though your weight won’t budge. However, several strategies may help you begin to lose weight again.

Achieving your goal weight can be tough. The inability to lose more weight after initially-successful quick weight loss is known as a weight loss plateau or stall, which can be frustrating and discouraging.

Here are 14 tips to break a weight loss plateau.

1. Cut Back on Carbs

Research has confirmed that low-carb diets are extremely effective for weight loss.

In fact, one large review of 13 studies with follow-up lasting at least a year found that people who consumed 50 or fewer grams of carbs per day lost more weight than those following traditional weight loss diets (1).

Reducing your carb intake may help get your weight moving in the right direction again when you feel hopelessly stalled.

Whether carb restriction leads to a “metabolic advantage” that causes your body to burn more calories is a question that continues to be debated among nutrition and obesity experts.

Some controlled studies have found that very low-carb diets increase fat burning and promote other metabolic changes that favor weight loss, while other studies haven’t shown this effect (2, 3, 4, 5).

However, very low-carb diets have consistently been shown to reduce hunger and promote feelings of fullness more than other diets. In addition, they cause your body to produce ketones, which have been shown to reduce appetite (6, 7, 8).

This may lead you to unconsciously eat less, making it easier to begin losing weight again without hunger or discomfort.

Summary:

Research has found that low-carb diets help control hunger, provide feelings of fullness and promote long-term weight loss.

2. Increase Exercise Frequency or Intensity

Revving up your exercise regimen may help reverse a weight loss plateau.

This is because, unfortunately, your metabolic rate slows down as you lose weight.

One study including more than 2,900 people found that for every pound (0.45 kg) of weight they lost, they burned 6.8 fewer calories, on average (9).

As weight declines, the progressive reduction in metabolic rate can make continued weight loss extremely difficult.

The good news is that exercise has been shown to help counteract this effect.

Resistance training promotes the retention of muscle mass, which is a major factor influencing how many calories you burn during activity and at rest. In fact, resistance training seems to be the most effective type of exercise for weight loss (10, 11).

In a 12-week study, young, obese women who followed a low-calorie diet and lifted weights for 20 minutes daily experienced an average loss of 13 pounds (5. 9 kg) and 2 inches (5 cm) from their waistlines (12).

Other types of physical activity have also been shown to protect against a metabolic slowdown, including aerobic exercise and high-intensity interval training (HIIT) (13, 14, 15, 16).

If you’re already exercising, working out an extra 1–2 days per week or increasing the intensity of your workouts may help boost your metabolic rate.

Summary:

Performing exercise, especially strength training, can help offset the drop in metabolic rate that occurs during weight loss.

3. Track Everything You Eat

Sometimes, it may seem as though you’re not eating that much, yet you still have difficulty losing weight.

Overall, researchers have reported that people have a tendency to underestimate the amount of food they eat (17, 18).

In one study, obese people reported consuming about 1,200 calories per day. However, a detailed analysis of their intake over a 14-day period showed that they were actually consuming nearly twice that amount, on average (18).

Tracking your calories and macronutrients — protein, fat and carbs — can provide concrete information about how much you’re taking in. This will allow you to modify your diet if needed.

In addition, research suggests that the act of recording your food intake alone may enhance your weight loss efforts (19, 20).

Here’s a review of several user-friendly apps and websites to track your nutrient intake.

Summary:

Tracking your calorie and macronutrient intakes can provide accountability and help you see whether you need to make some dietary adjustments in order to begin losing weight again.

4. Don’t Skimp on Protein

If your weight loss has stalled, increasing your protein intake may help.

First, protein boosts metabolic rate more than either fat or carbs.

This has to do with the thermic effect of food (TEF), or increase in metabolism that occurs due to the digestion of food. Protein digestion boosts calorie burning by 20–30%, which is more than twice as much as fat or carbs (21).

In one study, healthy, young women followed diets that provided 30% or 15% of calories from protein on two separate days. Their metabolic rate increased twice as much after meals on the higher-protein day (22).

Second, protein stimulates the production of hormones, such as PYY, that help reduce appetite and make you feel full and satisfied (23, 24).

Moreover, maintaining a high protein intake can help protect against the loss of muscle mass and a drop in metabolic rate, both of which typically occur during weight loss (25, 26, 27).

Summary:

Increasing protein intake can help reverse a weight loss stall by boosting metabolism, reducing hunger and preventing muscle mass loss.

5. Manage Stress

Stress can often put the brakes on weight loss.

In addition to promoting comfort eating and triggering food cravings, it also increases your body’s production of cortisol.

Cortisol is known as the “stress hormone. ” While it helps your body respond to stress, it can also increase belly fat storage. What’s more, this effect seems to be stronger in women (28, 29).

Therefore, producing too much cortisol can make weight loss very difficult.

It may seem as though you have little control over the stress in your life, but research has shown that learning to manage stress can help promote weight loss (30, 31).

In one eight-week study of 34 overweight and obese women, a stress-management program that included muscle relaxation and deep breathing led to an average weight loss of 9.7 pounds (4.4 kg) (31).

Summary:

The increased cortisol production that’s associated with stress can interfere with weight loss. Stress-reduction strategies may help promote weight loss.

6. Try Intermittent Fasting

Intermittent fasting has become very popular recently.

It involves going for long periods of time without eating, typically between 16–48 hours.

The practice has been credited with promoting the loss of body fat and weight, in addition to other health benefits.

A review of several intermittent fasting studies found that it led to a 3–8% weight loss and 3–7% decrease in waist circumference within 3–24 weeks (32).

Alternate-day fasting is a form of intermittent fasting in which people alternate between eating very few calories on one day and as much as they want the next.

One review found that this way of eating helped protect against muscle mass loss more than daily calorie restriction (33).

To learn about six different methods of intermittent fasting, read this article.

Summary:

Intermittent fasting may help you consume fewer calories, maintain muscle mass and preserve your metabolic rate during weight loss.

7. Avoid Alcohol

Alcohol may be sabotaging your weight loss efforts.

Although one alcoholic drink (4 ounces of wine, 1. 5 ounces of hard liquor or 12 ounces of beer) contains only around 100 calories, it provides no nutritional value. In addition, many people have more than one drink at a sitting.

Another problem is that alcohol loosens inhibitions, which may lead you to overeat or make poor food choices. This may be especially problematic for those trying to overcome impulsive food-related behaviors.

One study of 283 adults who completed a behavioral weight loss program found that reducing alcohol intake led to a reduction in overeating and greater weight loss among those with high levels of impulsivity (34).

What’s more, research has shown that alcohol suppresses fat burning and may lead to belly fat accumulation (35).

If your weight loss has stalled, it may be best to avoid alcohol or only consume it occasionally in small amounts.

Summary:

Alcohol may interfere with weight loss by providing empty calories, making it easier to overeat and increasing belly fat storage.

8. Eat More Fiber

Including more fiber in your diet may help you break through a weight loss plateau.

This is especially true for soluble fiber, the type that dissolves in water or liquid.

To begin with, soluble fiber slows down the movement of food through your digestive tract, which can help you feel full and satisfied (36).

Although research suggests that all types of fiber may be beneficial for weight loss, a large review of several studies found that a soluble fiber known as viscous fiber was most effective at keeping appetite and food intake under control (36, 37).

Another way that fiber may aid weight loss is by decreasing the number of calories you absorb from other foods.

Based on a study analyzing calorie absorption among diets with varying amounts of fiber, researchers estimated that increasing daily fiber intake from 18 to 36 grams could lead to 130 fewer calories being absorbed from mixed meals (38).

Summary:

Fiber promotes weight loss by slowing the movement of food through your digestive tract, decreasing appetite and reducing the number of calories your body absorbs from food.

9. Drink Water, Coffee or Tea

While sugary beverages lead to weight gain, some beverages may help reverse a weight loss stall. Studies have found that plain water can boost metabolism by 24–30% for 1.5 hours after drinking a 17-ounce (500-ml) serving (39, 40).

This may translate into weight loss over time, especially in those who consume water before meals, which may help reduce food intake.

In a 12-week study of older adults who followed a weight loss diet, the group who consumed one serving of water before meals lost 44% more weight than the non-water group (41).

Coffee and tea may also benefit your weight loss efforts.

These beverages typically contain caffeine, which has been shown to increase fat burning and boost metabolic rate by up to 13%. However, these effects seem to be strongest in lean individuals (42, 43, 44, 45).

In addition, green tea contains an antioxidant known as EGCG (epigallocatechin gallate), which was found to boost fat burning by 17% in one study (43).

Moreover, research suggests that consuming caffeinated beverages can significantly enhance the metabolism-boosting, fat-burning effects of exercise (46, 47).

Summary:

Drinking water, coffee or tea can help boost your metabolic rate and assist with weight loss. Caffeine and EGCG have been shown to promote fat burning.

10. Spread Protein Intake Throughout the Day

When it comes to protein, it’s not just your total intake for the day that matters.

Consuming protein throughout the day provides you with several opportunities to boost your metabolism through the thermic effect of food (TEF).

There’s also mounting research showing that eating protein at every meal is beneficial for weight loss and muscle mass retention (48, 49).

Experts in protein metabolism recommend that adults consume a minimum of 20–30 grams of protein per meal, based on three meals per day (49).

Here is a list of 20 delicious, high-protein foods that can help you meet this goal.

Summary:

To boost your metabolic rate and promote weight loss, include at least 20 grams of protein at each meal.

11. Get Plenty of Sleep

Sleep is extremely important for good mental, emotional and physical health.

It’s also becoming clear that not getting enough sleep can lead to weight gain by lowering your metabolic rate and altering hormone levels to drive appetite and fat storage (50, 51, 52, 53).

In fact, not getting enough sleep may be a contributing factor in cases of stalled weight loss.

One study found that healthy adults who slept four hours per night for five nights in a row experienced an average 2.6% decrease in resting metabolic rate, which returned to their baseline levels after they slept for 12 hours (53).

To support weight loss and overall health, aim for 7–8 hours of sleep per night.

Summary:

Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage.

12. Be as Active as Possible

Although working out is important, other factors also influence the number of calories you burn each day.

For example, your metabolic rate increases in response to fidgeting, changing posture and similar types of physical activity.

These types of activity are known as non-exercise activity thermogenesis, or NEAT.

Research has shown that NEAT can have a major impact on your metabolic rate, although the amount varies significantly from person to person (54, 55, 56).

One study found that compared to lying down, people’s metabolic rates increased by an average of 54% when fidgeting while seated and a whopping 94% when fidgeting while standing (57).

An easy way to increase your NEAT is by standing up more often, including using a standing desk.

Another study found people who stood rather than sat during the afternoon portion of their workday burned nearly 200 additional calories, on average (58).

Summary:

Increasing your daily non-exercise physical activity can help boost your metabolic rate and promote weight loss.

13. Eat Vegetables at Every Meal

Vegetables are the ideal food for weight loss.

Most vegetables are low in calories and carbs, high in fiber and loaded with beneficial nutrients.

In fact, studies have found that diets that include lots of vegetables tend to produce the greatest weight loss (59, 60).

Unfortunately, many people don’t get enough of these weight loss friendly foods.

However, it’s easy to add a side of cooked or raw greens, tomatoes or other veggies at any meal, including breakfast.

Here is a list of healthy, low-carb vegetables to include at mealtimes.

Summary:

Vegetables are loaded with important nutrients, yet low in calories and carbs. Including them at every meal may help you reverse a weight loss plateau.

14. Don’t Rely on the Scale Alone

When trying to lose weight, hopping on the scale is likely part of your daily routine.

However, it’s important to realize that the scale reading may not accurately reflect your progress, such as changes in your body composition.

Rather than weight loss, your goal is actually fat loss. If you’re working out regularly, you may be building muscle, which is denser than fat and takes up less room in your body.

So if the scale weight isn’t moving, you could be building muscle and losing fat, yet maintaining a stable weight.

In addition, you may retain water for a number of reasons, including your dietary choices. However, the most common reason involves changes in hormone levels that affect fluid balance, particularly in women (61).

Fortunately, there are several strategies you can take to help lose water weight.

Also, instead of focusing solely on the number on the scale, assess how you feel and how your clothing fits. It’s also a good idea to measure yourself on a monthly basis to help keep yourself motivated when your weight loss seems to have stalled.

Summary:

Your scale weight may not reflect a loss of body fat, especially if you work out or experience fluid retention. Evaluate how you feel, how your clothes fit and whether your measurements have changed instead.

The Bottom Line

Weight loss plateaus can be frustrating and demoralizing.

However, they are a normal part of the weight loss process. In fact, nearly everyone experiences a stall at some point on their weight loss journey.

Fortunately, there are several strategies you can take to begin losing weight again and safely achieve your goal weight.

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How and when to weigh yourself correctly on the balance to determine the exact weight

Accuracy is important for every girl when measuring her own weight. The numbers shown by electronic or mechanical devices are influenced not only by our mass, but also by other parameters. We will tell you when to weigh yourself correctly on the scales and what should be taken into account.

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Is it possible to find out the exact weight at home, or will the figure always “jump”? This is extremely inconvenient for women who are in the process of losing weight, during pregnancy, or simply looking after their health. Read about how to properly weigh yourself on floor scales – electronic and mechanical. Just a few conditions will help to avoid inaccuracies. But remember, errors of 100-200 g will be in any case.

How to weigh yourself correctly on an electronic scale

First of all, place the device at a distance of one meter from other household appliances. Holly Wyatt, MD, associate director of the Center for Health and Wellness at the University of Colorado at Denver, notes that the rest of the criteria relate to what time and what form to weigh correctly.

Weigh yourself naked

This rule even applies to your underwear. Any clothing adds weight, albeit insignificant. Of course, if you have a special set of clothes that you wear all the time, you can leave it on. But such a situation is hardly possible. Now you know how to weigh yourself correctly – naked to avoid inaccuracies.

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Weigh yourself after going to the toilet

Go to the toilet and shower before you stand on the floor unit. A simple rule will save you from small errors. A full bladder and intestines can add up to 500 grams of weight to you, depending on your body size and the percentage of water in your body. Minor fluctuations in weight can permanently slow down your progress. It is especially important to weigh yourself correctly both when losing weight and when doing professional sports.

When to weigh yourself when losing weight

Most of the questions related to this topic boil down to one thing – when to weigh yourself correctly, in the morning or in the evening. It is advisable to do this immediately after sleep. During this period of time, your body loses a significant amount of water. First of all, he spends it on breathing and cooling the body during sleep. And it is logical to assume that in the morning you are the easiest. In addition, if you track your weight in the morning, you can plan your diet and physical activity based on the data received.

By the way, it is correct to weigh yourself in the morning both when losing weight and during pregnancy. Although you end up in the doctor’s office at different times of the day, and the indicators may not be accurate. Keep a separate diary for yourself, stepping on the scales after waking up, and watch the increase.

When is the best time to weigh yourself on a smart scale

Morning weighing is not the best option if you have such a device at home. It calculates weight and other characteristics using a harmless electric current. And you should know how to weigh yourself correctly on the “smart” scales. You will get an accurate indicator only if there is enough water in the body (approximately by the middle of the day), and the feet are a little wet.

How often to weigh yourself

Even if you know what time of day to weigh yourself correctly, you can take measurements at other hours. For example, three times a day: after sleep, before bedtime and in the middle of the day. Write down the average value and stand on the scale every day throughout the entire period of weight loss. If you just maintain weight and try to control it, the optimal number of weighings is twice a week.

Consider menstrual period

Not only what time of the day to weigh yourself correctly on the scale matters, but also the days of the cycle. Obviously, it affects the weight every month. In some women, the stomach swells and the whole body swells. These processes lead to weight gain due to water retention in the body. If you swell during your periods, it is better to wait until they are over so as not to bring down the previous data and your own statistics.

How to weigh yourself correctly on a mechanical scale

In general, the rules for measuring are similar to those of an electronic device, so take them into account. And we will clarify some additional nuances on how to properly weigh yourself on such scales at home.

• Stand on the scale wearing the same clothes or without them at all.
• Place your feet on the device at the same distance from zero.
• Do not lean forward or backward, stand straight, not relying on only one leg.

Factors to consider in order to weigh yourself correctly on the scale

If you have bought a floor scale and figured out how to weigh yourself correctly, there are important external circumstances to keep in mind. There are some variables that affect weight. Consider each of the factors to avoid inaccuracies. We list the main points:

• Temperature. Some bathroom scales become less sensitive at very low temperatures and show inaccurate data.
• Surface. A very popular question is where to weigh yourself to find out the correct weight. The answer is – choose a hard and flat surface. Installing the scale on carpet or linoleum will result in inaccurate measurements.
• Weight distribution. Try to stand on the middle of the scales without twitching and moving. Changing the position of the body can change the number on any type of scale – from mechanical to electronic. Also, always stand barefoot on the scale.
• Clothing. As we have already said, you need to weigh yourself completely without clothes. Even a small piece of fabric can lead to weight inaccuracies.

Why does weight fluctuate even if you weigh correctly

We have named one of the reasons for jumps in numbers – the phase of the cycle. We wrote that during the period of PMS, a woman’s appetite may awaken, water leaves the body worse, hormonal changes occur, and so on. Therefore, even when you weigh yourself correctly, remember this parameter and do not rush to get upset. There are other explanations for the “jumping” weight as fitness trainer and certified weight loss coach Daniel Bubnis points out.

• Intensive training, after which the device may show a large minus or plus. In the first case, there was a severe loss of moisture, and in the second case, inflammation in the muscles, due to which water was retained.
• Large meals. Often we arrange such experiments with the body during long holidays, when sitting at home on the couch we eat meat dishes mixed with mayonnaise salads. Before weighing, you need to wait at least three days.
• Salty or smoky foods lead to fluid retention, so the scale is more likely to tell lies.
• Chronic diseases, such as diabetes mellitus or malfunctioning of the thyroid gland, often cause swelling. It’s easy to check: press on the shin area. If a hole remains, edema is present. Excess weight is also a cause of water retention.
• Delayed stool leads to full bowels, which also affects the weight indicators in a big way.