One of the biggest questions and worries I get from my clients is how to reduce water retention after a weekend away.
Water retention is a result of an increased salt/sodium intake from eating foods that differ from our usual diet.
These are usually processed foods that are high in salt and this can cause us to retain more water.
This isn’t a good thing if we want to look leaner or if we jump on the scale on Monday.
I actually tell my clients to not do this after a big weekend as it can make us feel very guilty.
The good news is that the increased scale weight is likely to be mostly water and not fat and can be reduced by following the below steps.
Regular exercise will help maintain a natural balance of bodily fluids and sweat out excess water.
I recommend doing some cardio at the beginning of the week to help accelerate this.
Better sleep will help manage your body’s fluid and sodium balance and lead to reduced water weight over a long period.
Make sure you’re getting 8 hours of solid sleep.
3. REDUCE SALT/SODIUM INTAKE
Most water retention is a result of a higher than usual salt intake.
If you were eating lots of processed foods over the weekend, get back to a eating regular nutrient dense foods with lower sodium content.
4. KEEP CARBS LOW
Carbs are stored in the muscles as glycogen and glycogen pulls water inside along with it.
Based most of your meals around protein for a few days with only a couple of meals/snacks with carbs.
This will rapidly help you drop excess water.
5. SUPPLEMENT MAGNESIUM & POTASSIUM
Magnesium and potassium help control the body’s natural water balance and play a big role in water retention.
If you can’t get these minerals from you diet, then look at supplementing.