If you’re trying to lose weight, you have probably noticed that the number on the scale is slightly higher at night compared to first thing in the morning. It’s not as though our bodies have figured out some miraculous weight-loss technique during sleep. Although you may be a little lighter in the early hours, it is usually linked to water!
Why is understanding water weight important?
Knowing what your weight gain is linked to will help you hone in on the best method to lose those added pounds. For example, exercising more while continuing to consume high amounts of sodium will not help you lose excess water weight.
How do you know if you’ve just lost water weight, or actual fat?
When it’s probably water weight:
- If you’ve gained anywhere from around one to five pounds overnight.
- If your body fat percentage has decreased, but your weight has increased.
- If your extremities (hands and feet), are swollen or puffy.
When it’s probably fat:
- If your body fat percentage has increased, and your weight has increased as a result.
- If your weight gain has been gradual.
What to SUBTRACT from your diet (or change) to reduce water weight:
One of the most common causes of water retention is too much sodium. Water is drawn to salt, so when you have too much in your body it holds the extra fluid in your cells. Cut back on sodium by seasoning with herbs and spices instead, as well as any True Citrus products. Doing this will add flavor rather than salt – and you’d be surprised how sensitive your taste buds become after cutting back! Here are some additional tips for how to reduce your sodium intake.
Having too much sugar in your system is linked to all kinds of issues, and water retention is one of them. Since sugar raises insulin levels, it reduces the body’s ability to expel sodium. Here are some more tips for how to cut back on your sugar intake.
When you consume less than 1,200 calories per day, your body goes into survival mode. It holds onto fat (fat yields the most energy for cells), and water (by breaking down protein and carbohydrate stores that hold water). It’s important to gradually reduce your calorie intake and balance your diet, not crash with an extreme change. This includes incorporating healthy fats into your calorie intake as well!
What to ADD to your diet to reduce water weight:
Drink more water, and adjust your intake according to your activity level. It may seem a little counter-intuitive, but drinking plenty of water helps flush out excess sodium that’s in your system. A body that is well-hydrated is less likely to hold on to excess water!
Banana, oranges, tomatoes, and spinach are excellent sources of potassium. Salt and potassium work together, and making sure you’re eating enough means your body will be more willing to let go of any excess – and yes, that includes any additional water.
Our products are a fantastic way to help minimize your salt and sugar intake, boost daily hydration, and still make foods and beverages taste delicious. We only use simple, clean ingredients, and that means no artificial flavors or sweeteners.
[Credit: Corleone, Jill, RDN, LD. “How to Tell if Weight is Water Weight or Fat Weight.” Livestrong.]
[Credit: “Everything You Need to Know About Water Weight.” Paleo Leap.]