Bloating and fluid retention are major causes of being overweight. Discover how to fight it, you will not only lose weight, you will feel lighter and full of energy
Enjoy a healthy weight not only will it make us feel better, it is a fundamental measure for health. In fact, losing weight is one of the main recommendations medical to prevent and combat a long list of chronic and degenerative diseases.
Today there are numerous wellness and nutrition trends that are related to their benefits to losing weightHowever, the most important thing to obtain long-term results and regain health is to create changes in lifestyle and habits. Various nutrition specialists agree that there are various factors that prevent weight loss, however, one of the main is directly related to inflammation and it is a condition that it can be circumstantial therefore temporary, too can become chronic and lead to health conditions.
The first signs of inflammation they present themselves with that feeling of being uncomfortable with clothes, until reaching the point where it is impossible to fasten our pants. Swelling is usually caused by any gastrointestinal problems primarily derived from excess gases, although it can also be caused by a temporary increase in water weight.
While we all have fluctuations in body weight and it is a completely natural aspect of the human body, there are many factors that cause fluid retention. One of the biggest culprits is excess salt in the diet, as it interferes with the functioning of the kidneys; the body responsible for regulating the amount of water that the body keeps or secrets. Foods high in sodium are the main enemy since the kidneys retain water to dilute that high salt intake. Also is true that women are more likely to suffer fluid retention yes, this relates directly to the menstrual cycle, especially in the days before and during the period.
Whatever the reason for the inflammation, the good news is that there are infallible recommendations created by nutritionists who are the best ally to promote the elimination of liquids gradually. Know the 6 main steps that will help you speed up the process.
Tips to lose weight in water
1. Reduce the consumption of carbohydrates
Carbohydrates are a necessary nutrient in all healthy nutrition, however, it is very important to check the portions and the sources from which we obtain them. When we consume them in excess, glucose molecules that make up those carbohydrates are joined in a chain and produce longer units called glycogen, this substance is what use muscles for energy.
What happens when we eat a lot of carbohydrates and have a sedentary life is that the body conserves them in the form of glycogens and this substance is stored in water. That is why one of the main recommendations it is limiting carbohydrate intake and supplement it with exercise, physical activity breaks down glycogen molecules and excess water is released through sweat and urine.
2. Avoid consuming processed foods
High consumption of salt is the main enemy of fluid retention and consequently inflammation, however, on many occasions, we are not fully aware of the long list of foods that contain it. Among the top on the list are processed foods and fast foods, a study indicates that three-quarters of the salt intake comes from these foods and also from eating in restaurants. The best recommendation is to prepare meals at home integrating the use of fresh and seasonal products, limit restaurant outings to special occasions.
3. Watch your salt intake closely
Even when we are following a balanced and low-calorie diet, we tend to consume much more sodium without realizing it. What happens is that some everyday foods that in itself are nutritious are high in sodium, for example, pickles, some meats, cheeses, and nuts. It is essential to choose reduced-sodium products, avoid the consumption of canned goods, and opt for homemade preparations with substitute seasonings for salt: herbs and spices, they will be the best ally.
Another good tip is to opt for the intake of natural drinks with cleansing properties, such as the mint, chamomile, and ginger infusions, natural water with lemon, orange, cucumber, and coconut, some juices and smoothies, especially those who are made with green vegetables. Its consumption is key to promoting the elimination of toxins and everything that is left over to the body.
4. Bump up the potassium
Sodium and potassium are two important minerals in the diet, which has the peculiarity of balance each other. Ensuring a good intake of potassium intervenes in many positive ways in the body function, among the main ones are its benefits for regulating blood pressure and combat fluid retention. The best advice for increase potassium levels is simple and lies in eat more fruits and vegetables. At the same time, there are some recommended foods how coconut water, broccoli, sweet potatoes, squash, prunes, and all green leafy vegetables.
5. Eat foods rich in magnesium
Another of the most important minerals for ensuring fluid balance in the body is magnesium. Specifically, it has A study that proves the benefits of increasing magnesium intake to eliminate fluid retention, this is due to its ability to regulate glucose levels in the body. The recommendation is to consume it through foods very rich in magnesium as is the case of avocado, almonds, tofu, wheat, quinoa, dark chocolate, and beans, you can also integrate the intake of supplements. It is an especially important nutrient for women, as it enhances female health and is associated with benefits for combat premenstrual fluid retention.
6. Drink more water
It could be a somewhat contradictory recommendation, however, it is the opposite. Water is not only important to ensure the proper functioning of absolutely the entire organism, is key to prevent dehydration and dilute high sodium levels in the body. Thanks to this, it promotes the elimination of retained fluids and toxins. The recommended average consumption is between 1.5 and 2.5 liters per day and can be complemented with soups, jellies, natural waters, and infusions.