How does water retention manifest in the body. What are the common symptoms of fluid buildup. Which factors contribute to water retention. How can you alleviate water retention naturally at home. When should you seek medical attention for edema.

Understanding Water Retention: What Is Edema?

Water retention, medically known as edema, is a condition characterized by the accumulation of excess fluid in body tissues. This phenomenon can occur in various parts of the body, including the legs, ankles, feet, face, and hands. Edema results from an imbalance in the body’s fluid regulation mechanisms, causing tissues to retain more water than usual.

The human body comprises approximately 50 to 60 percent water. When hydration levels become unbalanced, the body tends to hold onto water as a protective measure. While some instances of water retention are benign and temporary, others may signal underlying health issues that require medical attention.

Recognizing the Symptoms of Water Retention

Identifying water retention early can help in addressing the issue promptly. Common symptoms of edema include:

• Bloating, particularly in the abdominal area
• Swollen legs, feet, and ankles
• Puffiness in the abdomen, face, and hips
• Stiff joints
• Fluctuations in weight
• A feeling of heaviness or reduced mobility

These symptoms can vary in intensity depending on the underlying cause and the severity of fluid retention. In some cases, the swelling may be mild and barely noticeable, while in others, it can be quite pronounced and uncomfortable.

Can water retention affect your daily activities?

Indeed, water retention can impact your daily life. Individuals experiencing edema may feel less nimble or active due to the extra weight and discomfort caused by fluid buildup. Simple tasks like walking or fitting into shoes might become challenging when legs and feet are swollen. Moreover, the puffiness and bloating can affect one’s self-image and confidence.

Unraveling the Causes of Water Retention

Water retention can stem from various factors, ranging from lifestyle choices to underlying health conditions. Understanding these causes is crucial for effective management and prevention. Some common causes include:

1. Prolonged sitting or standing
2. Air travel
3. Excessive sodium consumption
4. Certain medications
5. Hormonal changes during pregnancy or menstrual cycles
6. Heart failure
7. Deep vein thrombosis (DVT)
8. Kidney disease
9. Cirrhosis of the liver

How does sodium intake influence water retention?

Sodium plays a crucial role in fluid balance within the body. When you consume excessive amounts of sodium, typically through table salt or processed foods, your body retains more water to maintain the proper sodium-to-water ratio. This mechanism can lead to noticeable swelling and bloating, particularly if you’re sensitive to sodium or have underlying health issues affecting fluid balance.

Lifestyle Factors Contributing to Fluid Retention

Several everyday habits and situations can contribute to water retention:

• Sedentary lifestyle: Sitting for extended periods, especially during long flights or at desk jobs, can cause fluid to pool in the lower extremities.
• Diet high in processed foods: These often contain high levels of sodium, which promotes fluid retention.
• Insufficient water intake: Paradoxically, not drinking enough water can cause the body to retain fluid as a protective measure.
• Alcohol consumption: Alcohol can lead to dehydration, prompting the body to retain water.
• Lack of exercise: Regular physical activity helps stimulate blood flow and lymphatic drainage, reducing the likelihood of fluid buildup.

Why does air travel often lead to swollen feet and ankles?

Air travel frequently causes fluid retention in the lower extremities due to a combination of factors. The changes in cabin pressure, prolonged periods of sitting, and reduced mobility during flights all contribute to this phenomenon. Additionally, the dry air in airplane cabins can lead to mild dehydration, further exacerbating fluid retention. To mitigate this, it’s advisable to stay hydrated, move around when possible, and consider wearing compression socks during long flights.

Medical Conditions Associated with Edema

While lifestyle factors can contribute to temporary water retention, persistent or severe edema may indicate underlying health issues. Some medical conditions associated with fluid retention include:

• Congestive heart failure
• Chronic kidney disease
• Liver cirrhosis
• Venous insufficiency
• Lymphedema
• Certain endocrine disorders

These conditions can disrupt the body’s normal fluid balance mechanisms, leading to chronic edema. In such cases, treating the underlying condition is crucial for managing water retention effectively.

How does heart failure contribute to edema?

Heart failure affects the body’s ability to pump blood efficiently, leading to fluid accumulation in various tissues. When the heart’s pumping action weakens, blood can back up in the veins, increasing pressure and forcing fluid into surrounding tissues. This often results in swelling in the legs, ankles, and feet. Additionally, heart failure can cause fluid to accumulate in the lungs, a condition known as pulmonary edema, which leads to shortness of breath.

Natural Remedies and Lifestyle Changes to Combat Water Retention

For mild cases of water retention not caused by serious health conditions, several natural remedies and lifestyle modifications can help alleviate symptoms:

1. Reduce sodium intake: Limit processed foods and add flavor with herbs and spices instead of salt.
2. Increase potassium-rich foods: Bananas, avocados, tomatoes, and leafy greens can help balance sodium levels.
3. Stay hydrated: Drinking adequate water can paradoxically help reduce fluid retention.
4. Exercise regularly: Physical activity improves circulation and helps flush out excess fluids.
5. Elevate your legs: When resting, prop your legs up to encourage fluid drainage.
6. Wear compression garments: These can help prevent fluid buildup, especially in the legs.
7. Massage: Gentle massage can stimulate lymphatic drainage and reduce swelling.

Which herbs and spices can help reduce water retention?

Several herbs and spices have natural diuretic properties that may help alleviate water retention. Some beneficial options include:

• Parsley
• Dandelion
• Ginger
• Fennel
• Hibiscus
• Garlic

These can be consumed as teas, added to meals, or taken as supplements under the guidance of a healthcare professional. However, it’s important to note that while these natural remedies may offer relief, they should not replace medical treatment for underlying conditions causing severe or persistent edema.

When to Seek Medical Attention for Water Retention

While mild, occasional water retention may not be cause for concern, certain situations warrant medical attention. You should consult a healthcare provider if:

• Edema is severe, persistent, or worsening
• You experience sudden or unexplained swelling
• Swelling is accompanied by other symptoms like shortness of breath or chest pain
• You have a history of heart, liver, or kidney problems
• Water retention interferes significantly with daily activities

A medical professional can determine the underlying cause of your edema and recommend appropriate treatment options, which may include diuretics, lifestyle changes, or addressing the root health issue.

How do doctors diagnose the cause of water retention?

Diagnosing the underlying cause of water retention typically involves a comprehensive approach. Doctors may:

1. Conduct a physical examination to assess the extent and location of swelling
2. Review your medical history and current medications
3. Order blood tests to check kidney and liver function, as well as hormone levels
4. Perform imaging studies like ultrasounds or CT scans to examine affected areas
5. Recommend urine tests to evaluate kidney function and protein levels

Based on these assessments, healthcare providers can identify the root cause of edema and develop an appropriate treatment plan.

Medications and Treatments for Managing Edema

When lifestyle changes and natural remedies are insufficient, medical interventions may be necessary to manage water retention. Treatment options can include:

• Diuretics: These medications help the body eliminate excess fluid through increased urine production.
• Compression therapy: Wearing compression stockings or using pneumatic compression devices can help prevent fluid buildup, especially in the legs.
• Supplements: In some cases, magnesium or vitamin B6 supplements may be recommended to help balance fluid levels.
• Treatment of underlying conditions: Addressing heart, kidney, or liver issues may be necessary to manage chronic edema effectively.

It’s crucial to follow medical advice closely when using these treatments, as improper use of diuretics or other interventions can lead to electrolyte imbalances or other complications.

How do diuretics work to reduce water retention?

Diuretics, often called “water pills,” work by increasing urine production and excretion. They act on the kidneys to promote the elimination of excess sodium and water from the body. There are several types of diuretics, each working slightly differently:

• Loop diuretics: Act on the loop of Henle in the kidneys
• Thiazide diuretics: Affect sodium and chloride reabsorption in the distal convoluted tubules
• Potassium-sparing diuretics: Help maintain potassium levels while removing excess fluid

While effective, diuretics should only be used under medical supervision, as they can affect electrolyte balance and interact with other medications.

Preventing Water Retention: Long-Term Strategies

Preventing water retention often involves adopting healthy lifestyle habits and maintaining overall wellness. Long-term strategies to minimize the risk of edema include:

1. Maintaining a balanced diet low in sodium and rich in potassium
2. Staying physically active and avoiding prolonged periods of sitting or standing
3. Managing weight through healthy eating and regular exercise
4. Limiting alcohol consumption and avoiding smoking
5. Staying well-hydrated with water and herbal teas
6. Managing stress through relaxation techniques or mindfulness practices
7. Wearing loose, comfortable clothing that doesn’t restrict circulation

By incorporating these habits into your daily routine, you can reduce the likelihood of experiencing water retention and promote overall health and well-being.

Can certain foods help prevent water retention?

Indeed, incorporating specific foods into your diet can help prevent water retention. Some beneficial options include:

• Watermelon: High water content and natural diuretic properties
• Cucumber: Contains antioxidants that help reduce inflammation and swelling
• Asparagus: Rich in asparagine, an amino acid with diuretic effects
• Celery: Low in calories and high in water content, promoting fluid balance
• Pineapple: Contains bromelain, an enzyme that may help reduce inflammation
• Berries: Rich in flavonoids that can improve circulation and reduce swelling

Incorporating these foods into a balanced diet, along with adequate hydration and regular exercise, can contribute to better fluid balance and reduced risk of water retention.

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.

Water retention in the body – Article

These days, water retention has more to do with our lifestyle and unhealthy diet. In certain cases, tests and medical attention may be required.

The most common causes are excessive consumption of salt and alcohol, hormonal imbalances or poor lifestyle choices.

1. Drink enough water

Drink water whenever you feel thirsty. Don’t put it off for another time. Always keep water on hand and carry a water bottle with you wherever you go.

Drink at least 8 glasses of filtered water every day, whether you’re thirsty or not. Sometimes we don’t recognize the thirst signal and mistake it for hunger. Drinking water is not only a remedy for water retention, but also other useful properties. Watch your urine. If it’s yellow and thick, or if you don’t urinate much during the day, your body needs water. Your urine should be clear. If you’re feeling weak, dizzy, cramping, headaches, and dry mouth for no apparent reason, it could be dehydration.

2. Limit your salt intake

High salt intake leads to sodium and therefore water retention in the body. When you eat salt, your body tries to dilute it by holding water around your cells, and in the process delivers more water into your bloodstream. This not only increases the amount of water in your body, but also leads to other complications.

The heart has to deal with excess fluid in the blood vessels. This can occur by increasing blood pressure, which increases the risk of heart disease and stroke. Also, when you eat more salt, your body excretes more calcium in the urine, which can lead to osteoporosis and decreased bone density. Thus, it is wise to reduce your salt intake, not only to treat water retention, but also to prevent other health complications.

3. Increase your intake of potassium-rich foods.

The fluid-regulating action of the kidneys is based on the dual pumping action of sodium and potassium: sodium draws water into the body and potassium helps to excrete it. Potassium is an important mineral that is necessary for the proper functioning of cells, tissues, organs of the body and helps to eliminate fluid retention. Maintain the right balance by eating foods rich in potassium and magnesium. Eat more bananas – they are rich in potassium, which helps eliminate fluid retention.

It also helps to stimulate the kidneys so they can flush waste along with excess salt from the body. Potassium deficiency can lead to water retention, causing swelling and weight gain.

4. Regular sports

Exercise has been shown to reduce water retention by flushing out water and salt through sweating, rapid breathing, and increased urine flow.

You can also try the following exercise: point your toes down and then lift them as high as you can to pump up the calf and foot muscles.

5. Don’t take too hot showers

Swelling may occur because the heat of the environment causes your blood vessels to naturally dilate. Avoid long and excessively hot baths, hot showers and saunas. The body is also less efficient at removing fluid from tissues during the summer months. Be aware if you get sunburned, the skin retains fluid and swells up in response to the sunburn.

6. Wear compression stockings.

When our veins are damaged and struggle to carry blood back to the heart against gravity, fluid can get trapped in our feet and legs. Compression stockings will help with this. Knitwear is available in absolutely different heights, stockings to the knees, stockings and tights.

What are the symptoms of water retention?

There are many symptoms of water retention, but swelling of parts of the body, especially the ankles, feet, and hands, as well as a feeling of stiffness and pain, is common. Below are additional symptoms:

• Bloating
• Feeling of stiffness or pain
• Weight fluctuations
• Joints feel stiff
• When pressed on the skin, an imprint remains for a few seconds.

Still, it is important to note that we are all unique and that what works for one may not work for another, so be careful and seek medical advice first.

Water Retention in the Body: Causes, Symptoms, Signs, Treatment, Diagnosis, Prevention

Overview

Water retention (edema) occurs when excess fluid accumulates in body tissues, causing swelling or swelling of body parts. The swelling usually first appears in the feet, ankles, legs, face, or hands. It can occur for many reasons, including sitting or standing in one place for too long, eating too much salt, taking certain medications, or taking certain treatments, such as chemotherapy. Water retention in the body happens to everyone, often – in pregnant women, the elderly and those who have liver disease, kidney disease or suffer from heart failure. Changes in diet and physical activity can help this problem. However, medications are sometimes needed to reduce the large amount of water in the body. Less often, water retention is observed due to allergic reactions in the respiratory tract and on the face. Such cases require immediate medical attention.

What to expect

Depending on the cause, water retention can be temporary or permanent. For example, fluid retention in the body of women during changes in hormone levels mostly resolves on its own. Mostly, to reduce the amount of excess water, it is enough to change lifestyle and diet. In severe cases, medications or other means can help control the problem. In rare cases, if the airways are affected, immediate help is needed during water retention.

May be worsened by

High sodium diet; travel; prolonged standing or sitting; pregnancy; excess weight.

Diagnosis

Your doctor can diagnose water retention after a general examination.

Treatment

If self-administered measures do not reduce the amount of water in the body, the doctor will prescribe treatment for the underlying disease and may prescribe diuretics (diuretics). These drugs increase the amount of urine by removing excess fluid from the body. Sometimes physiotherapy also helps in such a situation.

Self-treatment

To reduce swelling in the legs and feet, use the following methods:

– Try not to sit or stand for a long time and still; don’t cross your legs.

– Raise your feet when sitting and raise your feet above heart level when lying down.

– Wear elastic stockings to prevent water from accumulating in your legs.

To help prevent puffiness and other problems:

– Consult your doctor about reducing salt in your diet.

– Eat a balanced diet and ask a nutritionist for advice on nutrition and diet planning.

– Protect swollen areas of the body from injury and extreme temperatures.

When to See a Doctor

See a doctor if your body retains too much water, especially when you are pregnant. If the skin is stretched all the time, it can lead to other problems. Call your doctor if you have: within 24 hours – pain, redness, or warmth in the swollen area; open wound; swelling of only one limb; unexpectedly severe water retention; weight gain of 2 kg or more in one week; feet or palms cold to the touch.