Skip to Content

How to Lose Water Weight Fast

First: step away from the salt.

By Byron P. Lee
how to lose water weightpinterest
Getty Images

It's a familiar scenario: You're trying to keep tabs on your weight, so you check in and step on the scale. Shockingly, the number is up. Not by a ton, but it's definitely a few pounds higher than it was yesterday (or the day before). You've been exercising regularly and eating well — so what's up?

Your water weight. When you gain a pound or two in just a few days, water is almost always the culprit. Fat takes more time to accumulate, so it isn't really possible for you to gain weight from fat in a matter of a day or two, says Sylvia Tara, Ph.D., author of The Secret Life of Fat.

Plus, glycogen, which is the stored form of glucose that our bodies turn to for energy, holds much more water than fat does because of its biochemical makeup, Dr. Tara says. Stored in the liver and muscle cells, glycogen is hydrated with three to four parts of water. So when you lose weight quickly, you're depleting those glycogen stores, which tells the liver and muscles to hold onto any bit of glucose — and its accompanying water — that you take in when you eat. If you step on the scale at some point during this process, then it's likely that the number will be higher.

If you're looking to skip out on the water weight, there are a few tricks you can try. These are the ones Dr. Tara says work best for seeing less fluctuation on the scale.

1

Schedule a workout.

how to lose water weight - exercise
Getty Images

Intense exercise can actually cause water retention due to swelling during the muscle repair process, Dr. Tara says. But in the long-term, exercise stimulates blood flow and helps remove lymphatic fluid buildup in the extremities. So while you may notice a bit of bloat in the day after a hardcore HIIT workout, it should simmer down after that. Or, as an alternative, you could practice yoga for a more restorative routine.

2

Drink more water.

how to lose water weight - drink more water
Getty Images

It sounds counterintuitive, but yes, you should drink more water to get rid of water weight. It's especially good if you're using H2O to replace sugary sodas, juices, and alcoholic beverages, seeing as none of the above help you lose water weight, Dr. Tara says. Plus, researchers have found that drinking two liters of water can impact your estimated daily energy expenditure by 95 calories, meaning it helps boost your metabolism and aids in weight loss.

3

Cut back on the salt.

how to lose water weight - cut back on salt
Getty Images

Sodium can cause the body to retain water, so really this is the first no-brainer step you can take to lose water weight. But don't just think of the obvious: sodium is often lurking in your favorite foods, including spaghetti sauce, cereals, and even bottled salad dressings.

Advertisement - Continue Reading Below
4

Replace simple carbs.

how to lose water weight - eat fiber-rich fruits and vegetables
Getty Images

Nixing simple processed carbs (like white bread and pasta), which usually include excess salt, in favor of fiber-rich vegetables and berries is another way to lose water weight fast, Dr. Tara says. Start by cutting 100 grams of simple carbohydrates per day from your diet and slowly subtract until you start seeing results, she recommends.

5

Pop magnesium during your period.

how to lose water weight - take magnesium
Getty Images

Women often crave fats and carbohydrates during the second half of the menstrual cycle, when estrogen levels decrease and progesterone peaks, Dr. Tara says. To curb the water weight that typically goes along with that, she recommends taking a daily supplement of magnesium oxide (200mg), which research has shown can help alleviate fluid retention. Dandelion root, black coffee, and tea are also natural diuretics that can be used while drinking plenty of water. Regardless of what you try, remember to consult your physician before adding any supplements to your existing medication regimen, as you never know what ingredients may interact with one another.

Watch Next
 
preview for Womans Day Section health-fitness
Advertisement - Continue Reading Below

Health + Fitness

a person and a boy posing for a picture

How to Train Yourself to Get Lucky

rainbow over stormy sky in countryside at summer day

The Sight Trick That Could Make You Less Impatient

fermented vegetables sauerkraut with carrots and cucumbers

13 Tasty Ways to Get In Your Probiotics

ipsen amber and kathy
From Woman's Day for Ipsen

What It’s Like to Live With PBC

Advertisement - Continue Reading Below
Advertisement - Continue Reading Below
Logo
youtube
facebook
instagram
pinterest
Hearst Lifestyle and Design Group - A Part of Hearst Digital Media

A Part of Hearst Digital Media

We may earn commission from links on this page, but we only recommend products we back.

©2024 Hearst Magazine Media, Inc. All Rights Reserved.

Privacy NoticeCA Notice at CollectionYour CA Privacy Rights/Shine the LightDAA Industry Opt OutTerms of UseSite Map