FitnessBulking 101: Everything you need to know about Muscle Building
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Renu PuriWhat can you expect from this blog
We have a huge spectrum of clients who had lost some weight without guidance but were stuck in their weight loss journey because their weight had plateaued. A lot of them were confused because they felt like they were putting in enough effort but nothing was happening beyond a point. Upon evaluation, we discovered that majority of them were holding on to water weight.
Water weight is quite a controversial topic in the health and fitness space as water intake is something that is very much encouraged by certified nutritionists, registered dietitians, and medical professionals all around the world. That is why our best dietitians in Delhi NCR have taken it upon themselves to educate you on what water weight is, how it accumulates in your body, and easy tips to get rid of it! Stay tuned.
Introduction
Ever noticed how your weight fluctuates if you measure it in the morning and then in the evening? This happens due to something called ‘edema’. Edema in layman's language can be referred to as water weight or fluid retention. It is a common phenomenon that affects many people and is not biased toward men or women. If you’re a woman, you are as likely to gain water weight as a man and vice versa.
Water weight, as the name suggests refers to the excess water that your body retains which results in temporary weight fluctuations. Don’t confuse this with body fat or muscle mass. It does not reflect on your body as traditional fat or muscle deposition would, however, it does cause a slight elevation in your weight. We always emphasize the fact that water weight is not the same as body fat and it is pivotal to understand the differences between the two especially if you want to solve the problem at the root.
You cannot get ‘rid’ of all the water in your body, it’s just not possible or feasible. In fact, your body is made up of about 60% water and all of this water plays a crucial role in many bodily functions. Water is the elixir of life responsible for maintaining blood volume, regulating body temperature, transporting nutrients and waste products, lubricating joints, and so many other things that if I start to state the benefits, I would drift away from the actual topic.
You see, your body is constantly regulating its water balance so gaining a little bit of water weight is pretty normal, even for the fittest people who have their health in order. So yes, minuscule fluctuations in water weight throughout the day is something that you should not worry about but if you feel like you’re holding on too much, then there are a few measures and tips that can help you lose that which we will be discussing in this blog.
Water weight can be caused by a variety of factors like hormonal changes, dietary habits, dehydration, certain medications, medical conditions, and certain lifestyle factors. For example, it is very common for women to experience water retention during their menstrual cycle due to hormonal changes. Having your period especially when you have to doll up and go to an important event like a wedding or party is truly a nightmare due to the excess bloating that may oftentimes make us feel a little iffy.
Another factor that may lead to you holding on to your water weight, regardless of whether you are a man or a woman is consuming a diet that is high in sodium because sodium causes your body to hold onto water. Dehydration can also cause your body to retain water as a way of conserving it. That is why you would see the best dietitians in Delhi NCR and around the world raving about the miraculous effects of drinking water and staying hydrated at all times.
One of our clients, Manju had all of these things in check, she was fit, used very little salt in all her foods, and stayed hydrated but still held on to a lot of water weight. Upon evaluation, our certified nutritionists found that she was taking NSAID medications for her arthritis. Medicines and drugs such as corticosteroids or nonsteroidal anti-inflammatory drugs can also cause you to pile on water weight as a side effect.
If you have a medical condition pertaining to your heart or kidney, we suggest you get it checked by a medical professional because that could be the cause of your water retention. Lifestyle factors such as prolonged sitting or standing could also contribute to this.
How can you lose all of this water weight?
Although water weight is not malicious or harmful to your health, losing excess water weight is important for your overall well being. Primarily it can help reduce bloating and puffiness which we all know can be very uncomfortable and really etch deep into one's self-confidence. Also, losing water weight can help you achieve more accurate measurements of your body fat and overall weight loss progress which is essential for folks who are trying to track their progress and make adjustments to their diet and exercise routine.
Science has also proven that losing water weight can help reduce the strain on one's circulatory system especially when they have an underlying medical condition that affects fluid retention like heart or kidney disease.
1) Work out
Exercise can be a really effective way to reduce water weight. Why, you may ask? Well, whenever you gear up to exercise there is a rapid elevation in your heart rate and circulation. This process helps your body release excess water and reduce water weight. Let me ask you one thing, whenever you do any sort of physical exercise, what is the first thing that you experience? Sweat! This sweat is comprised of loose fluids, including water, which can help reduce edema.
Exercise is also a great stimulant to our body’s lymphatic system. This drainage system helps remove waste and excess fluids from the body ensuring that we are free of toxins and harmful substances. This can thereby help reduce swelling and improve overall fluid balance.
Regular exercise is also great for your body, especially your heart health, and reduces any risk of conditions of the heart and kidneys. We always recommend our clients and supporters to spare 30 minutes every day to exercise, even if they are at their ideal weight because exercising ensures that they stay at the top of their health game.
2) Stay Hydrated
Contrary to what people may assume, you need to drink a lot of water to reduce water weight. Drinking water is an essential factor in losing water weight and plays a pivotal role in streamlining many of our daily bodily functions like digestion, metabolism, and fluid balance. Whenever our body is dehydrated, it has a tendency to hold onto water as a means to survive which in turn leads to water retention and bloating. Drinking enough water can help prevent dehydration and aid in releasing excess water stored in your body.
Staying hydrated can also help regulate fluid balance in the body which further prevents the body from storing excess water. It can aid digestion and promote bowel regularity. Water helps fight off toxins and waste products from the body that include excess sodium. After all, all the unhealthy and salty delicacies that you relish have to be flushed out, right?
Have you ever wondered why our team of the best nutritionists in Delhi NCR promote drinking water before meals? It is because drinking water can promote feelings of fullness that help in reducing calorie intake and promoting weight loss. It is a helpful practice for people who struggle with overeating and weight gain.
3) Don’t stress, just do your best
We always tell our clients and supporters to not fret over little things, what is bound to happen will anyway happen, there is no point worrying about it and spoiling your health. Stress can have a disastrous impact on our bodies and one of the ways it can manifest is through increased water weight.
Whenever we are under stress, our bodies release cortisol which is a hormone that can cause the body to retain water. This is the key reason that one suffers from bloating and puffiness. Stress can also lead to unhealthy habits like overeating or consuming a lot of salty things which can further hold water in your body. If you want to truly reduce your water weight, it's essential to prioritize stress management techniques like meditation, exercise, and relaxation.
4) Increase Magnesium and Potassium intake
Increasing magnesium and potassium intake can really help reduce water weight by regulating fluid balance in the body. Both of these minerals play a pivotal role in ensuring that your body has a proper electrolyte balance which is essential for fluid balance. Magnesium helps regulate sodium levels in the body which is usually haphazard when water retention when levels are too high. Potassium is also another essential mineral that helps balance sodium levels while supporting healthy kidney function.
By increasing our intake of magnesium and potassium-rich foods like leafy green vegetables, bananas, and avocados we can support healthy fluid balance and reduce the risk of water retention. Do remember that increasing the dosage of magnesium and potassium should always be done under expert supervision and it's best to speak with a doctor or a registered dietitian before making any huge dietary changes.
Think of what you put in your mouth, that’s what healthy eating is all about…
Yes, it is totally possible to lose water weight. Since it is unlike fat or muscle, you can adopt the techniques and processes mentioned above to really see a difference. We have helped many clients shed extra water weight within a very short time span.
We believe anything is possible with the right mindset and good guidance. Only you have the power to take charge of your life. If you are going through something like this and you feel like no matter what you do you can not lose weight, you are not alone. A lot of people through the right measures have successfully reduced the appearance of bloating and significantly reduced their water weight.
Be it nutrition guidance, creating a customized healthy diet plan to reduce or eliminate your water weight, or even something as simple as keeping you motivated, we do it all. Our registered dietitians in Delhi NCR take into consideration your body type, ailments, and specific goals to curate personalized plans that help you get rid of your water weight, quickly and efficiently.
Ready to take charge of your life? Join us on our mission to revolutionize your health!
At niwi.ai, we have helped thousands of people transform their lives by helping them battle weight gain. If you were somehow directed to this blog, it’s a sign to connect with the best dietitians in Delhi NCR to get yourself a personalized diet plan to lose weight in a fast and sustainable way. What are you waiting for? Hop on a call with us and get started! :)
