How to lose water weight fast

-Jan 29, Hannah Hargrave , Health -

It can be a daunting feeling when you step onto the scales and see the number has gone up. But fear not, it could just be water weight and there are some easy ways to rectify this fast. 

Discovering you’ve put on weight when you’ve been religiously exercising and eating right can put a real dampener on your wellness regime. While a few extra pounds due to muscle gain can be a positive thing, when you fear it’s fat behind the weight gain, think again.

If the the scales have suddenly shot up in just a few days, the culprit is far more likely to be water retention because fat needs more time than that to accumulate. 

So while you can breathe a sigh of relief that it’s water not stubborn fat that you need to shift, you may still want to limit the fluctuations on the scale due to H20 and here’s how.

Related: 7 ways to beat stress induced belly fat


While you may notice you initially feel a little swollen the day after a workout – you can retain water while muscles are repairing – in the long term regular workouts stimulate blood flow and reduce lymphatic fluid buildup. Don’t forget that exercise also gives your happiness levels a boost, which means you’ll be less likely to reach for sugary or carb-laden comfort foods.

So set about a consistent workout regime and you’ll soon feel that bloated feeling diminish.

Cut down on salt

Back away from the salt if you’re suffering from  bloating because sodium causes the body to retain water. Although you might think you haven’t eaten anything terrible salty, sodium hides in foods you might not necessarily expect to find it, like soups because it’s often added to give flavour. Look at the ingredients on cereals, bread, store bought sauces and salad dressings. 

Limit carbohydrates

You need carbohydrates for energy, but just ensure you’re picking the right ones. Processed carbs, such as white bread and pasta often contain excess salt and you can get your carbs from vegetables and fruit too. Whole grain pastas and brown rice are far less sodium rich than the alternatives. 


You may think drinking more water is the last thing you want to do when you’re feeling the strain of water retention. But you need to drink up to get rid of the excess water because when you’re dehydrated your body holds on to water. Aim for at eight, 8oz glasses of water a day and this will boost your metabolism. Plus replacing sodas and sugary juices with water will also help your weight loss mission. 

Water also aids kidney function which flushes out the excess water and sodium.

Sleep more

The benefits of quality sleep can’t be stressed enough and when it comes to water retention beauty sleep can help there too. Quality sleep helps control your hydration levels as well as helping the kidneys to regulate sodium and water balance. 

Related: Expert advice for when you’re having trouble sleeping

Add potassium and magnesium to your diet

There are certain foods which help combat water retention so consider adding these healthy ingredients to your diet. Potassium helps balance sodium levels so potassium rich foods such as dark leafy greens bananas, tomatoes and avocados can help. 

Magnesium is an electrolyte and can reduce water weight. Magnesium rich foods include dark leafy greens, nuts, dark chocolate and whole grains. 

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