Medical Video: How to Flatten Your Belly in 10 Days
The human body contains around 60% water, which plays an important role in all aspects of life. However, the body can accommodate more water than it should due to poor diet, exposure to poisons, and diseases such as kidney failure. Women may also experience this during menstruation and pregnancy. The buildup of water in the body is called edema or water weight.
For most people, being overweight is not a serious health problem. However, it can still have a negative impact on the appearance and quality of your life. Excess water is a common side effect of chronic inflammation. Here are seven ways to reduce water weight quickly and safely.
A variety of easy and fast ways to remove water weight
1. Exercise routine
Any sport that will sweat, which means you will lose water. Therefore, exercise can be one of the best ways to reduce water weight in the short term. An hour of exercise can drain up to two liters of water in the body, and this can be further increased depending on factors such as hot weather and clothing. Another good choice for increasing sweat and losing water is a sauna, which you can add after your gym session.
In addition, long-term exercise stimulates the blood flow which will rinse the excess water that your body has. But you still need to drink plenty of water during and after your exercise session to prevent dehydration.
2. Drink lots of water
Remove water weight by drinking lots of water? Even though it sounds implausible, drinking water remains better than drinking soda, juice or liquor to relieve thirst. The reason is that your body will always try to achieve a fluid balance in the body, so if you are constantly dehydrated, the body system will automatically retain more water in an effort to prevent water levels from getting too low.
One study found that drinking 2 liters of water per day can burn about 95 calories. Other studies have shown that drinking lots of water is also important for the health of the liver and kidneys, which can reduce water overweight in the long run. Electrolyte drinks are also as good as water. But remember not to overdo it, because drinking excessive water can actually increase the body's water weight.
3. Avoid high-salt foods, and chew food slowly
Also limit salt consumption. Salt causes excess water weight which can cause the stomach to recede. Avoid high-salt foods, such as canned foods, soy sauce, and process meats. Instead, multiply fibrous foods. If your water weight is caused by constipation, a high-fiber diet can cause your stomach to feel bloated.
Finally, chew food slowly. Chew food slowly to lubricate your food with saliva, making it easier for the stomach to digest. Chewing food too quickly causes more air to breathe in your stomach.
4. Get enough sleep
Sleep is as important as diet and exercise to get rid of water weight. Sleep is enough to affect the sympathetic nerves in the kidneys, which are responsible for regulating the balance of salt and water in the body. One study found that when you sleep, your body acts like an irrigation system that removes toxins from the brain.
Deep sleep can also help your body control fluid balance and minimize water retention. Try to sleep well around 7-9 hours every night to achieve this benefit.
5. Manage stress
Stress cannot be completely avoided, but you can minimize it in various ways. Long-term stress can increase the hormone cortisol, which directly affects water retention and water weight. This happens because stress and cortisol increase the antidiuretic hormone (ADH) which controls the water balance in the body.
ADH works to send signals to the kidneys, which tells them how much water will be pumped back into the body. If you control your stress level, you will maintain normal levels of ADH and cortisol, which are important for fluid balance and the risk of long-term illness and health.
6. Drink tea or coffee
Tea and coffee are well-known diuretics that are effective because of their high caffeine content. Caffeine has been proven to make you urinate more often so that it slightly decreases water weight. In one study, people who drank caffeinated water at a dose of 4.5 mg / kg of body weight can increase urine volume in large quantities. However, even though caffeine has a diuretic effect, drinking tea or coffee does not cause dehydration.