5 Safe Ways To Lose Water Weight

Water weight gets a bad rap for making people feel puffy and bloated. For many of us, it’s the go-to suspect when our pants won’t zip. As a result, you may be wondering where water weight comes from—and more pointedly, how to get rid of it.

Before we dive into safe ways to lose water weight, health and nutrition experts who spoke with WW want you to know an important fact: Day-to-day fluctuations in water weight are often totally normal and nothing you need to “fix.” Sometimes you might not even notice changes in water weight! As we’ll explore in a second, water is involved in how the body stores and uses energy.

That aside, certain factors can cause the body to retain more fluid than usual. (The official term for the swelling or puffiness you may experience is edema, which can be mild or pronounced.) Keep reading to learn more about the sources of water weight, some common reasons for fluid retention, what water weight means for health, and ways to lose excess water weight safely.

What is water weight?

At some point you may have heard that water makes up 50% to 60% of the human body. Technically, all that water is “water weight.” But popular usage really refers to the measure of water that fluctuates with diet, lifestyle, and other everyday factors—not the H₂O bound up in brain tissue, per se. “Water weight is not indicative of your true body weight,” says Dr. Paakhi Srivastava, PhD, a researcher with the Drexel University Center for Weight, Eating and Lifestyle Science. “It’s excess water getting stored in your tissue and blood vessels, not muscle or fat.”

Diet plays a big role in water weight, sometimes by design, says Lauren Harris-Pincus, a registered dietitian nutritionist who maintains a private practice in New Jersey. Every time you eat carbohydrates, for instance—whether you’re crunching on a juicy apple or twirling up forkfuls of spaghetti—your body breaks them down into glucose, also known as blood sugar. Some glucose gets used right away to power organs, tissues, and cells. But some gets stashed as glycogen, a backup energy source housed in the muscles and liver. That’s where water comes in: The body bundles glycogen with water at a ratio of about 1:3. In other words, Harris-Pincus says, “each gram of glycogen is stored with roughly 3 grams of water.”

That’s one reason you may feel a bit bloated after hitting the bread basket. It also helps explain why some people on calorie-restricted eating plans shed pounds rapidly in their early days of their diets. “When your body starts using up your glycogen stores for energy, you lose a lot of water weight with it,” Harris-Pincus explains. How much glycogen your body can hold depends on how much muscle you have, among other things; 300 to 860 grams is typical.

Even if you’re not cutting calories, the body’s everyday use and storage of energy almost inevitably causes water weight to go up and down. “Over a week, it’s normal to fluctuate 2 to 3 pounds,” Dr. Srivastava says. While water retention sometimes can be a symptom of a serious health issue (more on that below), it’s usually a harmless phenomenon, she continues—unlike, say, gaining excess abdominal fat, which carries health risks.

Small fluctuations in water weight aren’t always noticeable. But some days, you might wonder whether your jeans are suddenly snug due to water weight or actual weight gain. Dr. Srivastava says a distinguishing clue is that water weight often shows up in the body’s extremities—think hands, feet, and ankles. Firmly pressing a finger on a bloated area might tell you more, too. If an indentation lingers in skin after you release the pressure, Dr. Srivastava says, it’s probably a sign of water weight. Finally, unlike fat gain—which tends to be more gradual after a period of eating more calories than the body needs—water weight can literally appear overnight.

Carbs don’t tell the complete story of water weight—far from it. Read on to learn about some other variables, such as medications and hormonal activity, that can cause the body to retain water, along with healthy ways to beat bloat if it’s bothering you.

What causes water weight?

Factors such as hormonal activity, food choices, and medications can contribute to fluid retention in the body. Here are some common contributors:

• High sodium intake: If you’ve ever crunched through a bucket of movie popcorn, you’ve probably noticed that salty foods leave you thirsty. (See: urge to chug seltzer immediately afterward.) As a result, those salty meals and snacks may also make you feel bloated. According to a 2017 review of studies, extra water intake doesn’t necessarily lead to more urine output right away. Rather than making you pee, water hangs out in the body to dilute the sodium concentration in blood.
• Menstrual cycle: People who menstruate experience hormonal shifts throughout the month that can cause water weight to go up and down, says Natalie Rizzo, RD, a sports dietitian in New York City. Many folks feel most bloated right when their period hits—water retention tends to peak on day 1, a 2011 study found. More research is needed to figure out why, but the hormones progesterone and aldosterone may play a role: In the days leading up to menstruation, progesterone levels rise, setting off an increase in aldosterone. Previous research has found a correlation between higher levels of aldosterone and fluid retention.
• Dehydration: Odd as it may sound, the quality of being parched can lead to water retention. “You would think that being dehydrated is a good way to reduce water weight, but it actually does the opposite,” Dr. Srivastava says. “When you’re dehydrated, your sodium-to-water ratio becomes unbalanced, and your body will hold on to any fluids it can until that balance is restored.” In a move called renal conservation, the kidneys reduce urine output to keep water in your system. “If you pee at all, it will be really yellow and there won’t be as much of it,” Dr. Srivastava says.
• Certain medications: Almost every drug comes with a long list of potential side effects. Meds that may cause water retention by affecting kidney function include over-the-counter NSAIDs (such as aspirin and ibuprofen), as well as prescription corticosteroids, which reduce inflammation for conditions such as arthritis and asthma. Chat with your doctor if water retention is bothering you and you suspect your medication is contributing to the issue. A different drug or lower dose might bring relief.

Health conditions that can cause water weight

In some cases, edema is a sign of a more serious health concern, Dr. Srivastava says. For example, swelling in the lower body or abdomen can be a sign of heart failure, as underlying circulatory issues can cause fluid to build up in tissues. Fluid retention is commonly seen with chronic kidney disease, as well, given the kidneys’ critical role in processing sodium and water. “If you notice your puffiness has lasted for an entire week or longer, or if there are other symptoms—the puffy areas are tender, the skin looks shiny, or if it’s accompanied by stiffness in the nearby joints—those are signs you need to see a doctor,” Dr. Srivastava says.

5 ways to lose water weight

Once you understand how excess water weight occurs, controlling it is often possible with simple lifestyle measures, Dr. Srivastava says. Here are some tips to consider:

Watch salt intake

Given that too much sodium increases fluid volume in the body, reducing salt in your diet may be helpful for dropping excess water weight. The 2015–2020 Dietary Guidelines for Americans recommend that adults consume no more than 2,300 mg of sodium per day (the amount in about 1 tsp of table salt). “Most of the salt you get is actually from processed foods, not out of a salt shaker,” Harris-Pincus says. Cooking meals from scratch is one way to keep tabs on how much sodium you’re getting. Another is to read nutrition labels on packaged items so you can steer clear of surprise salt bombs. Foods that contain 5% or less of your Daily Value of sodium are considered low in sodium; those that contain 20% or more are considered high in sodium.

Start sipping

Beating thirst-induced bloat is as simple as keeping a full water bottle handy, Rizzo says. (Yet another reason to drink up!). Because there’s no hard and fast formula for how much any individual should drink in a day (it varies based on age, activity level, and other factors), she recommends using pee color as an approximate guide: “If it’s pale, like the color of straw, you’re drinking enough,” she says. “Anything closer to the color of apple cider vinegar means you’re probably dehydrated.” And beverages aren’t the only way to avoid thirst, she adds: Many fruits and vegetables—including melons, celery, cucumber, zucchini, radish, and kiwi—are rich in water, too.

Get moving

Research has found that moderate-to-vigorous aerobic activity—in which the heart reaches at least 60 percent of its maximum rate—may help counter water retention associated with the menstrual cycle. Rizzo says these findings make sense: During exertion, your body heats up, which leads to water loss through perspiration (even if you’re not visibly soaked in sweat). Heavy breathing releases plenty of moisture, as well, Rizzo adds.

Consider magnesium

Although researchers have yet to conduct large studies on general populations, one study of 41 volunteers with persistent PMS found that those who took a 200 mg magnesium supplement every day reported less swelling and belly bloating after two monthly cycles compared with volunteers who took a placebo. Magnesium, an underconsumed mineral in the U.S., may influence levels of aldosterone. Daily recommended intake for adults ranges from 310 mg to 420 mg. Speak with your doctor if you’re interested in taking a supplement, or boost your magnesium intake through good dietary sources such as leafy greens, legumes, nuts, seeds, and whole grains.

Unpeel a banana

…or enjoy another food that’s rich in potassium. This is another nutrient lacking in many people’s diets, and it may help manage water weight by supporting the body’s elimination of excess sodium. The dietary guidelines cited above encourage adults to consume 2,600 mg to 4,200 mg of potassium per day from sources such as spinach, broccoli, lentils, nuts, dried apricots, and—yup—bananas.

The upshot: Should you worry about water weight?

Fluctuations in water weight are a normal part of being human. The body retains and loses water through energy storage, physical activity, and other everyday functions. That said, it’s understandable if you find overnight weight gain unsettling—especially if you’re following a weight-loss plan. “If you gained 3 pounds, you [might] think that you can’t lose weight and may feel like a failure and throw in the towel,” Dr. Srivastava says.

Take heart and keep this in mind: “Weight loss [is rarely] a perfect downward line; it will have natural fluctuations where it goes down some days and up other days thanks to water weight,” Harris-Pincus says, emphasizing the value of long-term weight tracking and working toward an overall downward trend.

Water weight doesn’t carry the same health risks as weight gain associated with fat, experts say. In some cases, however, edema (swelling caused by fluid retention) can be a symptom of a serious health condition such as a kidney disease. See your doctor if bloating, swelling, or puffiness lasts for more than a week or is accompanied by other unusual symptoms, such as joint pain.

Many lifestyle measures that show promise for alleviating the discomfort of excess water weight—including getting regular physical activity, drinking plenty of water, and limiting salt intake—happen to be part of an overall healthy lifestyle. Try them and you may find yourself feeling great in other ways, too.

—

Alice Oglethorpe is a freelance journalist in Chicago. Her writing has appeared in Real Simple, O The Oprah Magazine, Prevention, Men’s Health, Self, Shape, Fitness, Better Homes & Gardens, and many other publications.

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This article was reviewed for accuracy in July 2021 by Tiffany Bullard, PhD, manager for clinical research at WW. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible research.

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5 Reasons You Gain Weight During Your Period And What To Do

Whether or not you’re diligent about tracking your period every month, it’s usually a safe bet to guesstimate when it starts based on PMS symptoms. In addition to the usual suspects—breast tenderness, breakouts, and mood swings—you likely also experience period weight gain, the unsavory icing on the cake.

Yep, feeling a little heavier or more bloated is totally normal. The good news is most of that period weight gain is actually water weight, meaning it’s only temporary, says Lauren Streicher, MD, a clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine and the medical director of the Center for Sexual Medicine and Menopause at Northwestern Memorial Hospital. “You retain a lot of fluid when your period comes, and then the weight goes away afterward,” she says.

How much weight is considered normal to gain during your period?

It’s not uncommon for the scale to swing, regardless of having a period or not, explains Charis Chambers, MD, a gynecologist in Houston. “An average adult has weight fluctuations of up to five pounds in a single day, so it is safe to say that weight changes within that range are normal,” Dr. Chambers says—on your period or not.

But PMS can make it more likely that you will experience these weight fluctuations, says Dr. Chambers, who adds that bloating and weight gain are some of the physical symptoms associated with PMS.

So how much weight gain is normal? Many women typically see around two to six pounds of weight gain around their period, but every body is different. You may notice that your clothes feel tighter and bloating around your abdomen, arms, legs, and breasts, says Jodie Horton, MD, an ob-gyn in Oakton, Virginia, and the chief wellness advisor for Love Wellness. But fear not; period weight gain caused by water retention usually goes away about three to five days after your period starts.

Period weight gain usually goes away about three to five days after your period starts.

Though if you’re experiencing rapid or persistent weight gain, it’s best to speak with a doctor who can determine if there are other issues at play besides your period. Dr. Chambers also recommends seeking medical advice if you feel like your PMS symptoms are beginning to interfere with your life.

Here are five reasons why those numbers on the scale seem to inch up during your period. Plus, doctors explain how to combat that weight gain and bloating to make your time of the month a little less uncomfy.

1. Your hormones are probably to blame.

The female sex hormone estrogen peaks during the latter part of your menstrual cycle, right before your period, says Mary Jane Minkin, MD, a clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine. And high levels of it can indirectly lead your body to retain fluid, making you feel bloated and potentially causing you to gain a few pounds of water weight.

The good news: Estrogen levels drop as you start your period, so you’ll feel some relief just in time for the cramps to kick in.

The other hormone at play here is progesterone, says Natasha Johnson, MD, a gynecologist at Brigham and Women’s Hospital in Boston. Progesterone levels spike in the second half of your cycle, leading to water retention, breast tenderness, and sometimes water weight, she says.

Some women notice their breasts increase by a full size on their periods—again, thanks to progesterone, which causes your body to pull fluid from the blood vessels to the tissues, making them appear fuller, perhaps to get ready for a potential pregnancy, she says. But again, this is only temporary, so if you don’t get pregnant, your body will go back to normal.

2. You’re having a ton of cravings, therefore eating differently.

The increase in progesterone levels leading up to your period can also ramp up your appetite and you may find yourself eating more calories during this time, says Dr. Horton. Wild guess: Your period probably doesn’t leave you craving broccoli. It’s the salty and sweet stuff that’s on your mind.

Those foods contribute to period weight gain, says Lisa Dabney, MD, an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai. Why? Munching on salty chips and simple carbs, like candy or donuts, leads to fluid retention, she explains, resulting in a little extra water weight.

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If you’re soothing yourself with Dominos and ice cream (seriously, you do you), it’s possible that an extra pound may stick around after your period peaces out. (Though, it would take a lot of pizza and ice cream to actually make you gain a pound of fat in a week).

If you’re trying to lose weight or control bloating, make sure you’re hydrated, seek out lean protein like Greek yogurt to keep you full, and eat mindfully. When those sugar cravings strike, reach for fruits instead, which have natural sugars and can keep you hydrated, says Dr. Horton.

3. You don’t really feel like going to the gym, tbh.

You feel irritable and tired—I get it. Even though hitting the gym may be the last thing on your mind, working up a sweat might help keep your body feeling normal, says Dr. Dabney.

That’s because sweating helps you shed extra water weight. Plus, that endorphin boost can squash cramps, she notes. Then again, if you’re not feeling a sweat session, there’s nothing wrong with taking a day off. Once your period has come and gone and you resume your exercise routine and regular eating habits, you should return to your normal weight, says Dr. Horton.

4. You’re all kinds of backed up.

Your cravings might have you noshing more, but that’s not the only reason you could end up with bloating. According to M. Kathleen Borchardt, MD, an ob-gyn at Houston Methodist, levels of the hormone progesterone rise in your body before your cycle starts, and it acts as a smooth muscle relaxant, slowing down spasms in your gastrointestinal tract. As a result? You might notice your digestive tract gets a bit jammed.

“The progesterone can slow down your normal gut motility and result in constipation,” Dr. Borchardt explains, adding that you can take a probiotic if you’re constantly battling the GI bulge during your period. (Taking OTC diuretics, like Midol, isn’t the best idea, but your ob-gyn might be able to prescribe a diuretic if period-induced bloating is really a major issue for you.)

As an added bonus, if you suffer from the opposite problem (you know, diarrhea) during your period, the probiotic may help with that too.

5. You’re overloading on caffeine.

It’s really tempting to load up on caffeinated beverages during your period because you feel so damn tired. But suddenly introducing more coffee into your diet can also introduce some, uh, gastrointestinal issues—namely bloating and discomfort.

But coffee’s not the only culprit. Anything with caffeine contributes to this—and that goes double for carbonated drinks.

“Some women are also often mistaken in thinking carbonated beverages are hydrating,” says Sara Twogood, MD, an assistant professor of obstetrics and gynecology at the University of Southern California Keck School of Medicine. But that’s not the case, especially since soft drinks usually also come with a ton of added sugar or artificial sweeteners, which are even worse for bloating.

Is there anything I can do to alleviate period bloating?

Remember: With period weight gain, you’re not gaining actual fat. It’s mostly just water weight thanks to your hormones (and the GI irregularity…and less-than-ideal eating and exercise habits). Still, you might not feel like waiting around five to seven days for your period to end before your body feels normal.

You can try these fairly quick fixes to at least minimize the period puffiness.

• Get more h3O. Drink tons of water, says Dr. Borchardt—at least eight glasses per day (roughly two liters) to flush your system. Staying hydrated actually helps combat fluid retention, even if that might seem counterintuitive.
• Get moving. If you can, stick to your exercise routine in spite of your cramps and fatigue. “At least 30 minutes of exercise daily leading up to and during your cycle, with a good mix between weights and cardio, can help release endorphins and combat the hormonal effects [of your period],” Dr. Borchardt says.
• Consider taking supplements. Dr. Borchardt says you can combat your hormones—and their side effects on your mood, hydration, and skin—with some supplements to reduce your PMS woes. She recommends a supplement like vitamin B, which can reduce bloating and other PMS symptoms.
• Get more magnesium in your diet. “Magnesium decreases bloating by contributing to the production of normal stomach acid. When stomach acid is low, there is increased bloating and gas,” says Dr. Chambers. To up your magnesium, you can take it as a supplement or add more magnesium-rich foods to your diet, like spinach.
• Avoid eating too much salt. “Salt contributes to fluid retention because it attracts water,” Dr. Chambers says, so salt could be another culprit contributing to your bloating. Monitoring you salt intake could help alleviate some of your period stomach issues.
• Eat more citrus fruits. “Citrus foods like lemons, limes, and oranges are packed with fiber and vitamin C, which helps reduce bloating,” says Dr. Horton. That’s because vitamin C is a natural diuretic, helping you pee more and shed some of that water weight.

Other than that, consider that time of the month the perfect excuse to wear your fave flowy dresses or comfy activewear—and just save the high-waisted jeans for next week.

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Is there anything I can do to avoid period weight gain altogether?

Tbh, no, not really, but you can minimize it. “The period weight gain caused by hormonal fluctuations is not entirely avoidable, but can be improved,” says Dr. Chambers.

One way to minimize your period weight gain is keeping an eye on what you eat while you’re on and off your period. “There’s a saying that you crave what you eat. Eating healthier in between menstrual cycles is just as, if not more, important than just what you eat while on your period,” explains Dr. Chambers. “Eating healthy foods like fruits, vegetables, and lean meats can help minimize calories and prevent excessive intake.”

She also recommends eating more frequent smaller meals, instead of infrequent larger ones, which can turn down your cravings for that greasy slice of pizza.

Hormonal birth control can also help you mitigate period weight gain, says Dr. Chambers. “Hormonal medications like certain types of birth control that prevent ovulation, will lessen hormonal fluctuations and thus lessen this type of weight gain/water retention.” If getting on or switching your birth control method is something you’re interested in, consult your doctor.

But if all else fails, just wait it out. Weight fluctuation during your period is totally normal. But if you’re really worried about it, check in with your doctor.

Cassie Shortsleeve
Freelance Writer
Cassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel.

Emilia Benton
Emilia Benton is a Houston-based freelance writer and editor.

Jasmine Gomez
Associate Lifestyle editor
Jasmine Gomez is the associate lifestyle editor at Women’s Health and covers health, fitness, sex, culture and cool products.

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I Just Started Exercising — Why Am I Gaining Weight? – Cleveland Clinic

You may start exercising for
a lot of different reasons: You need to lose weight for your health. You plan
to run a 5K or marathon. You want to enhance your fitness for cross
country skiing or to impress at the beach.

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Whatever your
motivation, expect to gain a few pounds at first. But don’t panic.
The pounds won’t hang around if you keep at it.

“The key point here is that weight and muscle mass changes will occur,” says physical therapist Gary Calabrese, DPT. “Initially, they aren’t all what some people may perceive as headed in a positive direction ― because you may gain a little weight at first.”

Why
the initial weight gain?

When you start an exercise program, your body naturally goes through several changes in the first couple months.

A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight.

Your body responds to the
micro tears and inflammation in two ways that cause temporary water weight
gain.

The first is a healing
response.

“That stress and
micro-tearing damage to the muscle fibers induces water retention in the body,”
Dr. Calabrese explains. “There may be a small amount of inflammation around the
micro tear, and your body retains fluid there to try to heal it.” These are
short lived changes in the muscle.

You will also most likely
experience delayed onset muscle soreness in the 24 to 36 hours after
exercising. That is your body’s natural response to those micro muscle tears and
the breakdown in muscle tissue.

So, don’t overdo. Eat
properly and give your muscles the proper amount of rest so they can heal
and rebuild, Dr. Calabrese says.

Increased
muscle fuel also adds a little weight

The way your body
provides energy to the muscles also can add weight at first.

Glycogen or sugar that your
muscle cells convert to glucose is the energy source for your muscles.
When you exercise regularly, your body stores more glycogen to fuel that
exercise.

Stored in water, glycogen has
to bind with water as part of the process to fuel the muscle. That water adds a
small amount of weight, too.

“As your muscles become more
accustomed to the exercise and more efficient, however, they begin to need less
glycogen to maintain the same level of energy output,” Dr.  Calabrese
says. “Thus, your water retention becomes less, so your weight will
start to go down.”

You will start to lose that
initial water weight gain (of roughly one to three pounds) a few weeks or a
month after starting an exercise program, he says.

Secondary
weight gain from new lean muscle mass

There is another source of
weight gain that people often misunderstand, Dr.  Calabrese says.

You will gain weight from
lean muscle mass that you add by building your muscles with exercise or
weightlifting. But this won’t happen right away.

It will take you at least a
month or two to add any lean muscle mass that would show up in your weight. By
that point, you will probably be experiencing a good weight-loss trend because
of the exercise.

“Again, people may not
consider the early changes to their bodies as positive,” Dr.  Calabrese
says. “But there will be good changes later, so you have to stick with your
exercise program.”

Get
informed guidance before you start

Before you add any exercise
to your routine, talk to your doctor to make sure your body is healthy enough
for exercise.

Next, sit down with a
medically based physiologist, physical therapist or athletic trainer who is
well-versed in the effects of exercise. He or she can help you map out your
exercise program, learn about the proper nutrition and rest you will need, and
discuss the changes your
body will experience as a result of your training.

Then, get on with your
program.

And look forward to the final
step — when you take that new body of yours out to enjoy the ski slopes or a
sunny, sandy beach.

Water retention: Relieve this premenstrual symptom

Water retention: Relieve this premenstrual symptom

Water retention before your period can be annoying. Understand what might help relieve this premenstrual symptom.

By Mayo Clinic Staff

Is water retention a regular premenstrual symptom for you? Here’s help to feel better.

Why water retention happens

Premenstrual water retention is likely caused by fluctuations in your hormones. Your diet also might play a role.

Most women who menstruate experience symptoms such as bloating one to two days before the start of their periods. Others regularly experience symptoms during the five days before their periods that interfere with some of their normal activities. This is called premenstrual syndrome (PMS).

Getting relief

To reduce premenstrual water retention, consider:

• Limiting salt in your diet. Eating a lot of salty food might make water retention worse.
• Magnesium. Taking magnesium supplements might help reduce water retention. Talk to your doctor before taking a supplement.
• Water pills (diuretics). These medications are available by prescription to help reduce fluid buildup. Be aware that taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve, others), and diuretics at the same time can cause kidney damage.

Some evidence also suggests that regular aerobic exercise and relaxation techniques, such as breathing exercises, meditation, yoga and massage, can lessen PMS symptoms.

When to explore other options

If you continue to be troubled by monthly water retention, consult your doctor. He or she might suggest that you keep a symptom diary for a few months. This can help confirm that your symptoms are related to your menstrual cycle, rather than other causes. Your doctor can also help determine the best treatment for you.

 

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Show references

1. Yonkers KA, et al. Epidemiology and pathogenesis of premenstrual syndrome and premenstrual dysphoric disorder. https://www.uptodate.com/contents/search. Accessed Oct. 25, 2017.
2. Casper RF, et al. Treatment of premenstrual syndrome and premenstrual dysphoric disorder. https://www.uptodate.com/contents/search. Accessed Oct. 25, 2017.
3. Yonkers KA, et al. Clinical manifestations and diagnosis of premenstrual syndrome and premenstrual dysphoric disorder. https://www.uptodate.com/contents/search. Accessed Oct. 25, 2017.
4. Premenstrual syndrome. Womenshealth.gov. https://www.womenshealth.gov/a-z-topics/premenstrual-syndrome. Accessed Oct. 25, 2017.
5. Frequently asked questions. Gynecologic problems FAQ057. Premenstrual syndrome. American College of Obstetricians and Gynecologists. https://www.acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS. Accessed Oct. 25, 2017.

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What to Know About Water Weight And How to Lose It — Eat This Not That

We’ve all had those annoying moments when you look in the mirror and think, “That is so not my body.” You’re bloated, puffy, and completely confused about that belly bulge that popped out of nowhere. Not the #IWokeUpLikeThis moment you want in the morning.

First off, don’t panic! You’re probably experiencing some extra water weight—totally normal to have every now and then, especially considering there are dozens of things that make you bloat. And you’ve likely heard about water retention before, but do you really get what that means for you? No worries, we got you. Here’s everything you need to know about water weight, from what it is to how to lose it ASAP. And don’t forget to check out these fascinating weight loss tricks you haven’t tried yet for more great ways to slim down and love what you see in the mirror!

What is water weight?

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When you’re holding onto excess water weight, you’ll notice that your ankles, hands, and other extremities will look a little swollen. Annoying, yes—but totally normal.

“[Water weight] is extra water that’s hanging around the tissues, joints, and body cavities between cells,” says Abbey Sharp, RD, owner of Abbey’s Kitchen. Another downside of water weight? Minor weight gain. Usually, the water weight will make you five to 10 pounds heavier and can easily be a reason for why you gained weight this week.

Water weight gain is different from fat gain.

As mentioned, water weight does make you gain weight, but it’s a different kind of weight gain than body fat. For one, water weight is not linked to calories consumed or expended; meanwhile, fat weight is linked to an imbalance of energy and is manipulated by eating fewer calories than you expend. The upside to water weight gain is that it will go away (eventually). It’s not permanent nor contributes to long-term fat gain, says Sharp.

Water weight is more prominent in women than in men.

What a bummer! Since women generally have smaller bodies than men, there is less space for water. So, women are (sadly) going to notice their differences in weight more than men.

What are the causes of water weight?

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After eating a delicious restaurant meal or any of the saltiest meals in America, you might notice a little belly bloat. “Your body reacts to higher levels of salt intake by storing more water to keep sodium blood concentrations at a healthy level,” says Sharp.

Let’s put the “carbs make you fat” rumors to rest. However, feasting on bread and pasta does indeed result in more water weight. One gram of carbs tends to store 3-4 grams of water—so if you’re consuming more carbs than you can efficiently use in one sitting, they’ll end up getting stored as glycogen and make you hold onto more water.

Ironically, skimping on your h3O is the result of water retention. “When you’re not drinking enough [water], your body holds every drop to prevent severe dehydration,” says Sharp. That goes for alcohol, too. Since it’s a dehydrator, boozing makes your body hoard water even more, causing unwanted bloat the next morning. On the plus side, there are at least health benefits when you stop drinking alcohol!

And here’s another culprit as to why women can’t escape from the water weight mayhem. “Our hormones affect how the kidneys function and how much fluid your body retains. Changes in a menstrual cycle can influence in water weight gain,” says Sharp. This is why you’re so bloated during the premenstrual week and then deflate and once aunt Flo arrives.

People who take medication for high blood pressure may notice an increase in water weight gain. Bodybuilders who take supplements such as Creatine will notice water weight gain because their muscle draws water into the cell. The same goes for people who are on birth control. The added hormones can influence water weight, which is why people usually associate the pill with weight gain.

How to Lose Water Weight

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Ever notice that after a hard workout, your muscles look swollen? It’s because your muscles are filled with water, preparing themselves to grow. But in the long term, working out stimulates blood flow that flushes out any excess water your body has, helping you get rid of water weight, says Sharp.

Nix the salty, processed foods. Instead of packing on the salt, try experimenting with different seasonings, suggests Sharp. And as for carbs, try to space them out throughout your day. If you’re not going to do anything active, you might want to limit your intake to lose water weight.

A long-term juice cleanse may sound like a fast solution to drop the pounds, but in reality, it’s packing on the water weight. Not only are you skimping on vital nutrients like protein, but when you’re consuming just juice for a long time, your Lymphatic system weakens and can’t keep up with the fluid balance and all that liquid wastes ends up hanging out between cells says Sharp. And that’s not all; here, are what happens when you do a juice cleanse.

5 Best Foods for Getting Rid of Water Weight

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We know that protein is essential for reaching your weight loss and muscle-strengthening goals, but did you know that skimping on this nutrient can actually set you back and make you gain water weight? “Be sure you’re eating enough protein and calories to meet your muscles needs,” says Sharp. Even if you’re not a big meat eater, you can still get your protein with these best vegetarian sources of protein.

Like we said, not drinking enough h3O can actually result in more water retention due to dehydration. To counteract the bloat, Sharp suggests trying to hit minimum of 8 cups of water a day to beat the bloat. There’s also a different recommendation for how much water to drink per day to lose weight.

Foods with a high percentage of h3O can help you flush out excess sodium that’s lingering in your body. Some of these best foods for instant detox include:

• Watermelon
• Cucumber
• Grapefruit
• Celery
• Peaches

Studies have shown that women who took 200 grams of magnesium a day can reduce water retention before your periods says Sharp. Great food sources of magnesium to lose water weight include:

• Leafy greens (spinach, kale, swiss chard)
• Nuts (almonds, cashews)
• Beans (edamame)

Eating high-potassium foods can help reduce water retention. These foods are:

• Tomatoes
• Avocados
• Potatoes
• Bananas

Electrolytes, like potassium, work oppositional of one another to decrease sodium levels and increase urine levels, says Sharp.

Weight Gain | Cancer.Net

During cancer treatment, you may find it hard to maintain your weight. Some people lose weight. Others gain weight. Slight increases in weight during cancer treatment are usually not a problem. But if you gain too much weight, it can affect your health.

Weight gain is more common with some cancers and some treatments than others. For instance, more than half of people with breast cancer gain weight during their treatment. Research shows that too much weight gain during treatment is linked to a poorer chance of recovery. Being overweight before treatment begins can also increase the risk of health problems. These include high blood pressure, diabetes, and heart problems.

Talking about your weight with your doctor is important, but it can be hard or stressful for some people. Some people feel ashamed about their weight or weight gain. Some people have even experienced discrimination because of their weight. Weight gain can be a side effect of your cancer treatment. It is important to talk to your health care team if you notice changes in your weight, eating habits, or bloating. This will help them find the best support for you.

What cancer treatments can cause weight gain?

Cancer treatments such as chemotherapy, steroid treatment, and hormone treatments can lead to weight gain in different ways.

Chemotherapy. Chemotherapy uses drugs to destroy cancer cells. Chemotherapy can lead to weight gain by:

• Causing the body to hold on to excess fluid, called edema.

• Causing fatigue, making it harder to exercise.

• Increasing nausea that improves by eating more food.

• Triggering intense food cravings.

• Lowering your metabolism. Metabolism is the rate that the body uses energy. When your metabolism is low, you burn less calories, which can make you gain weight.

• Causing menopause, which also slows down your metabolism.

Steroid medications. Steroids are prescribed during cancer treatment for several reasons. This type of medication can reduce symptoms of inflammation, such as swelling and pain. They can treat nausea. And they can be used as a treatment for cancer itself, such as for multiple myeloma.

A common side effect of steroids is weight gain. Steroids can lead to weight gain by:

• Increasing your appetite and making you eat more.

• Decreasing muscle mass, called wasting.

• Increasing fat tissue in the abdomen, neck, face, or other areas with long-term use.

Hormonal therapy. Hormonal therapy may be used to treat certain cancers, including breast, prostate, testicular, and uterine cancers. This type of medication can decrease the amount of certain hormones, such as estrogen, progesterone, or testosterone. Hormones in the body are used for different functions. Decreases in hormone levels can increase fat, decrease muscle, and make it harder to burn calories.

How can weight gain during cancer treatment be managed?

If you notice changes in your weight, eating habits, or bloating, let your health care team know so they can help you. Relieving symptoms and side effects is an important part of your overall cancer care and treatment. This type of care is called palliative care or supportive care.

Before starting any kind of diet or changing your eating habits, talk with a member of your health care team. You may find it helpful to talk with a registered dietitian (RD). They will help you find the possible cause for your weight gain and the best way to manage it. An RD can also provide nutritional guidelines or a customized diet plan.

General suggestions about good nutrition during cancer treatment include:

• Eat plenty of fruits, vegetables, and whole grains.

• Limit fat, sugar, and refined flour.

• Drink plenty of water.

• Use healthier cooking methods whenever possible.

Regular physical activity can also be helpful during and after cancer treatment. Check with your doctor before starting a new type of exercise or increasing your physical activity.

• Try different physical activities, such as walking or bicycling, to find one that you enjoy and will do regularly.

• Explore exercise classes designed for people diagnosed with cancer, either in-person or online.

• Try strength-building exercises. These can be especially helpful if you have lost muscle.

It is important to talk with your cancer care team regularly about your overall physical and mental health, including how to manage the stress and strong emotions that cancer causes.

How can weight gain from fluid retention be managed?

Fluid retention or edema is swelling caused by the buildup of fluid in the body. If you have edema, you might feel like your clothes, rings, or shoes are too tight. People with edema can also have less flexibility in their hands, elbows, wrists, fingers, or legs. Swollen arms or legs, especially around the wrists or ankles, are also a sign of edema. The fluid buildup collects under the skin, so your skin might feel puffy or stiff. Pressing on your skin might leave small indentations.

Talk to your health care team about any of these symptoms so they can diagnose and treat edema. Some of the ways edema can be managed include:

• Medication. Your doctor can prescribe a diuretic to remove excess water.

• Lower the amount of salt in your diet.

• Avoid standing for long periods.

• Elevate your feet as often as possible.

• Avoid crossing your legs, which restricts blood flow.

• Weigh yourself at the same time every day to keep track of changes. This can help your health care team see any fluctuations in your weight that might be caused by edema. Bring this log with you to appointments for your health care team to evaluate.

• Avoid tight clothing and footwear.

• Ask your health care team if wearing support or compression socks may help.

Questions to ask your health care team

• Can this cancer or its treatment cause weight gain?

• Can my cancer treatment cause edema?

• What are ways I can track my weight during cancer treatment?

• Who should I tell if I notice changes in my weight?

• Is there an oncology dietitian and/or other specialists that I can talk with about making food choices and my exercise routine?

• Are there certain exercises I should avoid due to my diagnosis or its treatment?

• Who can I talk with if I need help coping with stress or other emotional effects of cancer?

Related Resources

Body Weight and Cancer Risk

Managing Physical Side Effects

8 Ways to Lose Water Weight

The mystery few pounds that pile on overnight. The swollen fingers. Those stiff joints. That sluggish feeling. A bloated stomach. All of these symptoms and more stick around with excess water weight.

And all this can be oh-so-frustrating when you’re cutting calories and still seeing the scale creep up. But the truth is that your weight fluctuates day to day, so those pesky pounds could be a sign that you consumed too much salt one day, or your diet was carb-heavy another day. Hitting up the drive-thru often or eating too many processed foods are reasons you might be tacking on water weight.

That said, there are steps you can take to get rid of water weight. We spoke to two dietitians about the easiest and safest ways to shed the extra h3O.

Slash the sodium

“Salt acts like a magnet to water in your body, hence the water retention. Other foods may make you feel bloated—but don’t confuse the two sensations. Bran products, broccoli, cauliflower, cabbage and more cause that full feeling,” says Bonnie Taub-Dix, RD, creator of BetterThanDieting. com and author of Read It Before You Eat It: Taking You From Label to Table.

Even if you think you’re well under the daily sodium recommendation of 2,300 milligrams per day, you might be underestimating. In contrast, the body needs 200 milligrams of sodium to function. “Salt is hidden in so many things, especially at restaurants because it’s a tremendous flavor boost for very little money,” Taub-Dix adds. In fact, more than 70 percent of dietary sodium is found in restaurant dishes, fast foods, and packaged snacks.

Some people are also more salt-sensitive than others. So how do you know? Taub-Dix recommends taking a look at your fingers about an hour after eating salty foods. Are your rings leaving indentation or do they feel slightly inflamed? If you notice swelling in your hands, it might be a sign that you’re salt-sensitive.

4 Ways to Reduce Your Salt Intake

Avoid using the salt shaker

Limit processed snacks, like potato chips and crackers

Rinse canned beans under water

Dilute salad dressings with balsamic vinegar

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Cut back on carbs

Just like salt, “carbohydrates can cause water retention. When you consume carbs and don’t use them for fuel right away, your body converts them to glycogen. This is stored in the muscles for energy,” Amy Shapiro, RD, founder of Real Nutrition in New York City, explains.

Approximately one percent of your muscle mass is straight glycogen, while eight percent of your liver’s weight is glycogen. For every gram of glycogen stored in those areas, you gain about 2.7 grams of water along with it. To help you practice better carb portion control, consider carb cycling, a hybrid of high- and low-carb dieting. The idea is that you eat fewer carbs during recovery or rest days and increase your carb intake for days when you’re doing a tough workout. This way of eating helps promote muscle growth and fat loss.

How to Cut Down on Carbs at Every Meal

Breakfast: Spoon yogurt instead of cereal

Lunch: Try an open-faced sandwich

Snack: Enjoy veggie sticks with hummus

Dinner: Trade noodles for zoodles

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Drink more water

When you consume too much salt, your cells drink up—and hold on to—every last ounce of water they can. Their thirst tricks your body into thinking it’s not thirsty (even when it’s actually parched). So if you think you may have overindulged or had a high-sodium meal, pour more h3O into that glass.

Shapiro adds even more evidence to the pro-water campaign: “If you don’t drink enough water, the body holds on to water to prevent severe dehydration.”

A study in the journal Obesity that found that drinking 500 milliliters, or 17 ounces, of water before a meal tricks your body into losing more weight naturally.

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Pop a magnesium supplement

Fact: The first day of a woman’s period is when she retains the most water all month. As the cycle moves along, the hormones that control water retention bounce back to normal.

“So many people get discouraged by the scale, but that’s a measure of many things happening in the body, not just weight. Especially for young to middle-aged women, you might feel puffy before or during your period,” Taub-Dix says.

A magnesium supplement can help reduce the impact of the hormone-induced puffiness, Shapiro says. A Journal of Women’s Health study suggests that a 200-milligram magnesium supplement during menstruation can help lessen swelling, stomach bloat and weight gain.

However, you don’t want to use water pills, aka diuretics, to lose water weight without talking to your doctor first. Sometimes, doctors will prescribe diuretics to people with high blood pressure to help reduce the amount of salt in the body. But diuretics come with a case of side effects, such as dizziness, headaches, muscle cramps, and dehydration, so be sure to consult your MD, especially if you’re taking certain medications.

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Add more potassium to your diet

Think of potassium as the yin to sodium’s yang. Research in the American Journal of Kidney Disease links higher dietary potassium with less sodium in the kidneys, and thus, reduce water retention and blood pressure.

Intake recommendations are 4.7 grams of potassium per day, but the average American woman only scores half of that (2.4 grams), according to a dietary reference intake report. Reach your daily quota with these 13 delicious foods that have more potassium than a banana.

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Take a walk

Beyond burning a few calories (about 100 calories in 20 minutes for a 150-pound person), adding steps to your schedule can coax your cells into shedding water.

“Avoid sitting or standing in one place for too long because this can cause your tissues to hold and retain water,” Shapiro says. Conquer desk drain by setting a reminder to walk for at least five minute every hour.

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Hit the gym

You’ll notice even more water weight loss if you crank up the intensity. Not only will you burn off more of that glycogen, you’ll also trigger the lymph nodes into action.

“Moderate to vigorous exercise stimulates the flow of blood and lymphatic fluids that help remove water from the extremities,” Shapiro says. Just be sure to hydrate throughout your workout to help replenish electrolytes.

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Be patient but know when to ask for help

Tried all seven of these action items and still not having luck? Keep your expectations in check: “Be sensible about your expectation of the speed of water weight loss,” Taub-Dix says.

“What is causing the water weight? If you’ve had a few too many pickles, drink water and you’ll notice your weight going back to normal within a day. But if it’s linked to hormones, it might take a while.”

If you’re feeling out of sorts or very uncomfortable about your fluid retention, talk to your healthcare provider. Taub-Dix says, “This could be a sign of a blood pressure issue, medication problem or other health concern.” Edema, which is swelling that occurs when there’s fluid trapped in the body, could lead to excess water weight. Certain diseases such as kidney disease and thyroid conditions can cause edema. If you suspect you have edema, talk to your doctor about running some tests.

Karla Walsh
Karla Walsh is a Des Moines, Iowa-based freelance writer and level one sommelier who balances her love of food and drink with her passion for fitness.

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90,000 Obesity problems may be associated with fluid retention in the body

Few people associate the appearance of excess weight with fluid retention in the body. In fact, in most cases, being overweight is the cause of water retention, which remains in the body for one reason or another. You may have noticed that after intense training, accompanied by profuse sweating, or after visiting the sauna, your weight decreased by one or even several kilograms.This is due to the removal of excess fluid at an accelerated rate. However, getting rid of it in this way is not enough for weight loss. It is important to establish internal processes that normalize the excretion of fluid from the body.

So what is water retention?

Doctors use the term “edema” to define water retention in the body. Typically, fluid is removed from tissues through the lymphatic system, a network of vessels throughout the body that removes toxins and foreign matter by pouring them back into the circulatory system.

Edema can be a warning sign for conditions such as dehydration, constipation, hormonal changes, excessive salt intake, cardiovascular disease, or kidney dysfunction. Symptoms of water retention include a feeling of bloating, visible swelling in the legs, arms, and other parts of the body, and rapid weight gain.

Not infrequently water retention in the body is one of the reasons for the appearance of all the hated cellulite.

When our bodies store too much of consumed fat, fat cells become too large and obstruct blood circulation and lymphatic vessels.This affects the drainage of water and toxins.

Water retention and degeneration of collagen fibers or fibers in the epithelial tissue give the skin a non-aesthetic appearance, also called orange peel, visible in certain areas of the body such as the thighs and buttocks.

To prevent water retention in the body and reduce swelling, there are several practical tips:

– drink enough fluid throughout the day

– establish a balanced diet

– do not abuse salty food, alcohol, coffee

– exercise regularly ( at least a half-hour walk every day)

– try to avoid clothes that squeeze your wrists or ankles

– wear comfortable shoes, less often heels

However, you can also “expel” excess water from the body in other ways, for example, by visiting a bath or sauna …Some women use dietary supplements based on natural ingredients.

For example, the food supplement Hydroless is a natural product based on plants and minerals, therefore it does not affect the proper functioning of the body and interacts normally with drugs and contains only natural ingredients: dry extract of nettle stalks, zinc, gelatin, American cranberry containing natural antioxidants, dried apple cider vinegar, which contains substances that have a beneficial effect on the functioning of the nervous and digestive systems.

Apple cider vinegar helps break down carbohydrates and improves digestion. Zinc is a natural drug that helps a person lose weight by reducing appetite and promoting the normal metabolism of carbohydrates and fatty acids.

However, it should be noted that Hydroless is a dietary supplement that should not be used as a substitute for a balanced and proper diet. We recommend combining the use of Hydroless in combination with a balanced diet and sports.

Before using any drug, you should consult a doctor.After all, the presence of excess weight or excess water in the body is not only an aesthetic issue, but also a very real problem for health and well-being.

* As PR

Original article: https://www.nur.kz/society/1775726-problemy-s-lisnim-vesom-mogut-byt-svazany-s-zaderzkoj-zidkosti-v-organizme/

90,000 VOLFIT HEALTH – Your guide to the world of fitness.

One of the most enjoyable moments in losing weight is seeing the numbers you want on the scale. But what if the weight has increased for no reason? It’s important not to panic. This may simply have an explanation.
10 most likely reasons why you saw a figure above normal on the scale.

WHY COULD WEIGHT INCREASE?

Remember that weight gain is not always a sign of increased body fat. If you are in the process of losing weight, then periodic stops or slight weight gain is absolutely normal.And this does not mean at all that you are doing something wrong. The biggest “plumb lines” usually occur in the first weeks of weight loss (mainly due to a decrease in edema), but then the weight begins to decrease at a slow pace (already due to adipose tissue).
In the process of decreasing fat, complex biochemical processes take place in your body. Give him time to rebuild! The weight will not fall linearly, so be prepared for jumps and stops in weight (even, perhaps, long) ahead of time.Moreover, the less your initial weight, the slower and more difficult it will be to decrease with weight loss.

1. PHYSICAL LOADS
Very often, weight increases after exercise, especially if you have just started exercising or have dramatically increased the intensity of your exercise. After the load, the muscles swell (not to be confused with muscle growth), and the numbers on the scales creep up. But don’t worry. Usually, after two weeks, the muscles adapt to the load and the weight returns to normal.
Our advice: just wait 2-3 weeks, do not give up your workouts.

2. SALT PRODUCTS
Foods containing a lot of salt will retain water. This can also be the cause of weight gain. Be careful with the following foods: breakfast cereals, sausages and cold meats, vegetable juices, pickles, canned food, condiments, cheeses, salted fish, pizza, and other fast food. They contain a large amount of salt, so fluid retention in the body is very likely.
Our tip: Limit salty foods, especially at dinner.If this is not possible, then it is better to postpone the weighing for a couple of days.

3. ALCOHOL
Alcohol also retains fluid in the body. For one or two days after an alcoholic evening, it is better not to get up on the scales in order to avoid frustration from high numbers.
Our advice: the same as with salted foods. Don’t drink alcohol or just wait it out.

4. EAT MORE THAN SUPPLY
If you think that by observing the correct diet, you will be guaranteed to lose weight, then this is not so.Even eating healthy and healthy foods, you can easily eat more than your body is able to spend during the day. And this will inevitably lead to weight gain, and what is most sad – to an increase in fat reserves.
Our tip: start counting calories. Thus, you will be able to control the amount of food eaten per day.

5. EAT LESS THAN SUPPLY
Do you see an absolute contradiction in this and the previous paragraph? Do not wonder. Being undernourished is just as bad as overeating.When we over-limit our body in nutrition, it begins to switch to a mode of economical metabolism. This means that he begins to accumulate fat even from the small amount of food that he receives.
Our advice: forget about hungry diets and eating less than 1200-1300 calories forever.

6. SERVICE PERIOD
Weight in women is highly dependent on the menstrual cycle. Firstly, before the onset of menstruation, fluid is retained in the body, which leads to a gain of 1-2 kg.Secondly, during this period, women have an increased appetite, which can also lead to gain in kilograms.
Our tip: Control your appetite during this period of time by choosing vegetables and unsweetened fruits. And also do not pay attention to the indicators of the scales a few days before and during menstruation.

7. INSUFFICIENT WATER CONSUMPTION
Water is essential for the normal functioning of most of the organs in our body. If the required amount of water does not enter the body, then the body begins to retain it for future use.Therefore, one of the reasons for weight gain may be inadequate water intake and dehydration.
Our advice: try to drink 2 liters of clean water a day. Do not overuse coffee and tea.

8. ERRORS IN CALORIES
One of the more subtle reasons for weight gain may be errors in calorie calculations. For example, you miscalculate the calorie corridor. Or you don’t weigh the products, but measure by eye. Or you don’t count all the foods you eat.As a result, you eat more and gain weight.
Our tip: Read our article on counting calories. Perhaps some questions will disappear by themselves.

9. VIOLATION OF BZHU NORMS
In addition to counting calories, you need to remember about a balanced diet. Our body needs a certain amount of nutrients, and when they are lacking, it can rebel. Try to count not only calories, but also proteins, carbohydrates and fats. Excessive carbohydrates can trigger weight gain.
Our advice: calculate your BJU rate and try to keep track of their values.

10. DISORDER IN THE WORK OF THE KIDNEYS AND HEART
Weight gain can also be caused by fluid retention due to kidney and heart problems. The likelihood of this is quite high if you are also concerned about puffiness and bags under the eyes. Due to such disorders, fluid is retained in the body and weight gain occurs.
Our advice: If, in addition to weight gain, you are often suffering from swelling, it is better to see a doctor.

As you can see, if your weight has increased, this does not mean that you have gained weight. If you are nervous about the numbers on the scales, we advise you to weigh yourself no more than once a week.

90,000 6 non-obvious reasons for gaining weight :: Health :: RBC Style

© Siora Photography / Unsplash

author

Irina Rudevich

12 October 2018

Sports, proper nutrition, an active lifestyle are the basic advice of any nutritionist.But besides this, there are several factors that are not usually paid attention to. We analyze what else prevents you from losing weight.

Wrong sleep

During sleep, the hormone melatonin is synthesized, a powerful antioxidant that slows down the aging process.It regulates digestion, reduces the risk of tumors and strengthens the immune system. The maximum production of the hormone occurs two hours after the onset of sleep, and then gradually decreases towards the morning hours. At the same time, the level of the hormone decreases by 12-15% every ten years. To maintain maximum production of melatonin, the body needs to fall asleep at the same time, the bedroom should be free from irritating sources of sound and light.

Salted foods

Excess salt promotes water retention in the body: each sodium ion takes on about 17-20 fashion molecules.The result is swelling, fat retention, high blood pressure, and slow elimination of toxins. WHO advises to reduce salt intake to 5 grams per day (1 teaspoon), given that this includes salt from prepared foods (bread, sausages, marinades, yoghurts). In this case, the bulk of salty foods in the diet should be in the first half of the day.

Cycle influence

Women are slightly more susceptible to weight fluctuations than men. At the beginning of the menstrual cycle, many people note weight loss, and during ovulation, the weight increases and reaches its maximum values ​​by the end of the fourth week (25-28 days of the cycle).This is due to the accumulation of fluid and the body’s tendency to preserve body fat in case of pregnancy. In addition, on the eve of menstruation, appetite increases, so try to be careful about what you eat on such days so as not to overload the body with heavy foods.

Lack of fluid

Many people, in an attempt to lose weight, limit themselves not only in food, but also in liquids, and this is a serious mistake. Lack of fluid reduces the processes of elimination of waste products from fat cells.As a result, metabolism slows down and fat breakdown processes are blocked. On average, the body needs 30 grams of water per day per kilogram of weight. Water should be drunk regularly, one glass per hour affects the body better, so two liters drunk in one gulp every few hours. It is important to remember that compotes, fruit drinks, smoothies, coffee and tea are already nutritious foods, they cannot be a substitute for ordinary drinking water.

© Element5 Digital / Unsplash

Lack of breakfast

In an effort to lose weight, some people prefer to skip breakfast: in the morning the appetite is usually lower, so it’s not difficult.But back in 2010, American researchers and compilers of the official Diet Guidelines clarified that skipping breakfast provokes overeating during the day, which leads to excess weight. Russian nutritionists advise taking fruits and cereals as the basis for breakfast, and half an hour before breakfast drink a glass of clean water to cleanse the body after sleep.

Stress

Sometimes we tend to eat up stress with a lot of sugary foods and fast food. But the main reason for weight gain is not even this, but hormonal disruption at the cellular level.Stress triggers the release of the hormone cortisol, which contributes to the preservation of fatty deposits, especially the external ones around the abdomen and internal vital organs. Elissa Epel, at the University of California, San Francisco, published The Telomere Effect: A Revolutionary Approach to Younger, Healthier, Longer Life in 2016. The author has conducted research on stress eating and concluded that avoiding stress gains can be avoided or neutralized.Therefore, the ability to relax and find positive aspects in any situation is important not only for the health of the body, but also for the normalization of weight.

90,000 Tips and tricks for losing weight – How to use body care products

What leads to obesity?

We are often convinced that our genes are responsible for being overweight, but this is not the only reason. With age, muscle mass decreases, by the age of 60, muscles make up 20% of the total body weight, while at 25 this ratio is 47%.As for fat, its share has increased by about a third over 45 years. For this reason, metabolic processes slow down, which entails less calorie consumption and, as a result, weight gain. To effectively lose weight at home, should adapt the amount of food consumed, eat less fatty and sugary foods and / or increase calorie expenditure through physical activity , regularly walking or playing sports.

Weight loss advice: what to do with water retention in the body?

To understand this phenomenon well, remember that our body is 65% water.Two-thirds of this water is inside the cells and one-third in the blood or lymph, being in constant motion within our body. And when water leaves the cells without restoring them back, it leads to water retention in the body. The main symptom of this is a feeling that the thighs, abdomen and whole body are swollen , and this water retention in the body can cause weight gain.

Cellulite: Everything That Really Works

Cellulite sets before us the task of not only and not so much the fight against excess weight, but the solution of the problem of excess mass of fat cells that have exhausted their storage capacity.This accumulation of toxins in certain areas leads to inflammation and intensifies the formation of edema, which has already begun to form due to poor circulation. A poorly functioning lymphatic system, blocked by adipocytes, causes toxins to accumulate in certain areas, which leads to inflammation and increases the feeling of puffiness. Under the influence of this inflammatory process, the surface of the skin becomes like an orange peel. Why is it so hard to fix? Because we are women and we are genetically predisposed to this, which adds here the factor of heredity.

Our slimming tips to combat cellulite:

How to lose weight correctly and effectively at home?

Our recommendations for weight loss for the waist and abdomen

– Stand up straight! The semi-bent back position is enemy number 1 of the abdominal muscles, as this position helps to relax the abdominal muscles.

– Get rid of chewing gum: it can cause bloating! As you chew, your belly fills with air and swells up.

– Do exercises for three sets of thirty times every other day, adding twenty times every week. A very fast result is guaranteed!

– Do the plank every night for thirty seconds, this exercise consists of keeping the body parallel to the surface, resting on the tips of the toes and standing in rest on the elbows. To combat the “ears” on the thighs, then do the side plank, straining the muscles of the buttocks. After three weeks, the space between your waist and your arms extended along your body increases.

– Use every day Body Coach Slimming & Slimming Tool, which includes UCP1 System, an intelligent active ingredient derived from the microbes of the Brassica Alba plant, which can convert fat cells into fat burning cells *. In just 28 days, the silhouette will become slimmer and more fit! * Tests in the laboratory.

90,000 Top 9 factors that affect our weight (excluding food and exercise)

Conventional folk wisdom: eat less, go to the gym more – you will be thin as a splinter.But is it? Are there really only two factors that affect a person’s weight? Of course not. Here are nine other factors that affect weight, and many are quite controllable.

Hormonal changes

Foto: Shutterstock

One of the most serious hormonal changes in the life of any woman is menopause. When it does, the level of the hormone estrogen drops. Animal studies have shown that lower estrogen levels lead to increased food intake and decreased desire to move.Not surprisingly, according to statistics, 35% of women between the ages of 40 and 59 are overweight.

Another “harmful” hormone is leptin, which, among other things, is responsible for telling the brain that there is enough food in the stomach. A lot of hormone – a lot of food, a person is “full”. But if, for some reason, the hormone becomes too much, the brain begins to ignore it completely and navigate by other signals, for example, by the heaviness in the abdomen.

“A lot” of leptin in the body can be, for example, due to the increased amount of fructose, which today is literally in everything – not only in fruits, but also in a large amount of processed food, not to mention fast food.

Water retention

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The body can retain water for a variety of reasons, and when it does so, the result is immediately reflected on the scale. One of the factors of the so-called. moisture retention is a type of food. For example, fatty and salty foods like to “tell” the body to hold on to more water. Another factor is how active the person is during the day. For example, if you eat a lot of salty food, but at the same time it is hard to work physically or work out in the gym, then there will still be no “extra” water in the body.And on another, “lazy” day, the same amount of junk food will lead to significant moisture retention. How significant? The body is quite capable of retaining up to two liters of water without you even notice.

Signs of moisture retention are common and familiar to everyone – edema, as well as sudden jumps on the scales. Vitamins and foods with a high sodium content, as well as lemons and grapefruits, help with water retention. Although it is best, of course, to move more and eat less junk food.

Medicines

Regular drug use can lead to weight gain.This is especially true for diabetes medications and antidepressants. The following drugs are especially “evil” in this regard: Prozac, Depakote, Deltasone, Allegra and Zyrtec. Of course, if the doctor prescribes them, they must be taken. But it is always useful to talk about their effect on weight and look together (together!) For an alternative.

The positive (for women) point is that almost all pregnancy control pills DO NOT cause weight gain by themselves. The exception, according to the researchers, is the injectable progestin depot medroxyprogesterone acetate (DMPA).

Hypothyroidism (decreased thyroid activity)

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The thyroid gland is responsible for the production of hormones that regulate metabolism. If it starts to “overwork” or “underwork”, it is equally bad for the body, only in the second case, weight gain is added to all the troubles. Hypothyroidism is more common in women over 60. This disease is also not considered fully hereditary, but the likelihood of transmitting it “further” is quite high.

Constipation

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This is a delicate and unpleasant topic, but it’s true – irregular bowel movements are immediately reflected in the waist. There are three main reasons for constipation: lack of water in the body, lack of fiber and lack of the right life-giving microorganisms. All three reasons are easy enough to eliminate. For example, fiber can be “delivered” to the digestive system through beans and fruits. And bacteria – with the help of probiotics, which are also in the form of tablets.

Polycystic ovary disease

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Weight is also influenced by many diseases that are not related to it at first glance. For example, polycystic ovary disease, which affects about 5% of women of childbearing age. The bottom line is that cysts appear in the ovaries, which arrange “confusion and wobble” in the hormonal system, which, in turn, among other things, leads to the emergence of resistance to insulin, which is responsible for blood sugar levels.As a result, excess weight begins to form.

Lack of sleep

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There are a lot of studies in the course of which a direct link was established between lack of sleep (less than six hours a day) and weight gain. The reasons for this set are different – from the accompanying stress, to the fact that a person who is awake a lot inevitably eats more.

Stress

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Stress is a significant factor in weight gain.And not only because people tend to “seize” him in order to give themselves at least some positive emotions. Much more dangerous is the fact that the craving for food is out of control of the brain, since the body literally begins to demand food and it is extremely difficult to resist this call. This is due to the production of the “stress hormone” cortisol, which “keeps” the body in a state of heightened readiness for trouble and therefore requires to store as much energy as possible. The saddest thing about stress is that both he and the antidepressant drugs – everything around him negatively affects excess weight.

Genes

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Finally, genes are another significant cause, a cause outside of human control. Or are they not? It’s actually simple: the “obesity gene” does not exist, but there are genetic mutations that can cause the body to be unable to burn fat. Moreover, such mutated genes have been found in both mice and humans.

But it is impossible to inherit the “propensity to obesity”.This is all in our own organisms or, more often, in our heads.

90,000 How to lose weight after childbirth – Ekaterininskaya Clinic

Pregnancy and childbirth are the happy periods in the life of every woman. However, it is not uncommon for these events to make significant changes in a woman’s appearance, most often in the form of weight gain. And this is not without reason, because hormonal changes that are associated with pregnancy contribute to this process.

The main participants in the restructuring of metabolism are the hormones progesterone, insulin and prolactin.It is they who activate the processes of fat synthesis in the woman’s body, increase appetite and fluid retention. Ideally, if the woman before pregnancy had a normal weight (height minus one hundred – one hundred and ten) and the weight gain in 9 months was no more than 12 kg.

Immediately after childbirth, about 7 kg should go away – this is the weight of the baby and amniotic fluid. The remaining 5 kg of excess weight should “split” on its own within the next 6-12 months after childbirth due to the return of hormonal levels to those indicators that were before pregnancy.However, if the body weight of the expectant mother has already significantly exceeded the norm before conceiving a child, then the chance to add 25-30 kg in 9 months becomes much higher.

In any case, if, having come home from the hospital, a young mother found that the weight exceeds the desired numbers, then you should not be upset. No matter how different it is from the norm – by 30 kg or 5 – the rules for losing weight are the same for everyone – slowly and gradually – no more than 0.5 – 1 kg per week.

First of all, you need to revise your diet in comparison with what it was for 9 months.It is necessary to draw up a new menu taking into account whether the mother is lactating or the baby is artificially fed. Of course, you should not rush to reduce weight for a nursing woman, since the lactation hormone prolactin prevents rapid weight loss.

The calorie content of a nursing woman’s diet differs by 500 – 600 kcal from a non-breastfeeding woman, and is about 2000 -2200 kcal, this is exactly how much is needed to provide energy value for the synthesis of breast milk.

Not all foods are “suitable” for nursing mothers due to the digestive characteristics of infants.Certain foods can cause bloating, nervous system overstimulation, or allergic skin rashes in your baby. These include raw red vegetables and fruits, nuts, citrus fruits, seafood, coffee, chocolate, pastries.

The diet of non-lactating young mothers for weight correction ranges from 1300 to 1600 kcal, depending on body weight. The menu should contain a sufficient amount of protein and slow carbohydrates – they contribute to a good feeling of fullness with a low calorie diet.Various types of meatballs, dumplings, cutlets can be prepared from low-fat varieties of meat, the delicate structure of these dishes makes them easy to digest, without creating a load on the digestive organs. Potato and cereal side dishes are low in calories and contain traces of fat, which is important for reducing dietary fat.

It is necessary to monitor the amount of fat in dishes, since the calorie content of butter and vegetable oils is very high – from 750 to 990 kcal per 100 g of product. It is useful to cook soups in vegetable or weak meat broth.Dairy products, subject to lactase tolerance and allergies, should also be present in the diet as a source of protein and calcium. Cottage cheese 100 – 200 g per day, sour cream 1 – 2 tablespoons in dishes, kefir or milk – 1-2 glasses. Egg dishes – scrambled eggs, poached eggs or just boiled eggs are a great meal, provided that the child is not allergic to these products (for nursing mothers).

Various types of stewed and raw vegetables will also help to reduce weight and diversify the diet.A small amount of fast carbohydrates must necessarily be in the diet of slimming people – these are fruits, biscuits, sugar or honey (taking into account individual tolerance). The total amount of fast carbohydrates per day should be from 30 to 50 g, based on the content in 100 g of the product.

And of course, you need to drink water and weak tea. The amount of fluid depends on the woman’s body weight, whether there is lactation or not. This can be from 1.5 to 2.5 liters per day. Too much water is not good for it, as it puts an excessive strain on the heart, so listen to your body and drink wisely.Walking, swimming, pilates and stretching are great additions to your nutritional program and a source of inspiration for correcting your emotional background.

Nutritionist Shvets A.A.

09/20/2019

90,000 Water, water, water everywhere.

Water, water, water everywhere.

The human body is about 60-70% water.

Water contains organs, muscles and even bones. But sometimes the body retains too much fluid, and then there is swelling of the feet, ankles, hands, face.

Water retention is generally temporary and easily remedied.

But it can also be a sign of a serious illness.

In particular, weight may increase, and no diet and exercise will help you lose extra pounds: water retention, or edema, is defined as an excessive accumulation of fluid in the circulatory system, tissues or body cavities.

Therefore, everyone who monitors their health should know what the water balance is and how to maintain it in the norm.

There are some foods that interfere with the complete removal of fluid from the body and cause edema.

Their main danger is an increase in the load on the internal organs. As a result, kidney and heart disease may occur.

In this article we will look at which foods retain water in the body and how to deal with this problem.

So.

The balance of fluid in the body depends not only on its intake, but also on the timely excretion.

And if almost everyone knows that at least 1.5 liters of water should be drunk per day, then not everyone knows about the products that prevent its excretion.

Signs of fluid accumulation in the body:

Edema and, as a result, excess weight;

The eyelids and face are swollen;

The belly is “pouted”;

When you press on the skin, dents are left;

Shortness of breath;

The fingers are swollen.

Reasons.

• The main and simplest reason: Consuming food that is high in sodium (this is a salty food).

Examples of products: milk and dairy products, seafood and fish, legumes, eggs, meat and canned meat, cereals, ketchup, mayonnaise, pickled and salted preserves, chips, sausages, croutons, fast food, sauerkraut, seaweed , olives.

• The presence of additive E in the composition of products (namely, 401, 301, 500, 211, 524, 485, 331, 339, 485) indicates that they contain salt.
• Foods with a high glycemic index.Their use leads to a sharp release of insulin and the hormone aldesterone.

Examples of products: sweet (baked goods, sweets, chocolate, halva), rye bread, wheat bread, corn flakes, oatmeal, dried fruits, potatoes, rutabagas, millet.

Examples of drinks: tea – washes out calcium, lowers the level of iron in the blood. Coffee – retains liquid, negatively affects the state of the nervous system and myocardium. Beer – badly affects all metabolic processes, leads to weight gain, overloads the digestive tract.Carbonated drinks – negatively affects kidney function. Vodka – has a destructive effect on the liver and urinary system. Dairy products and drinks.

• Lack of B vitamins (B and B6) and vitamin D, and trace elements (magnesium and potassium).