 Welcome back to my channel and welcome if you're new here. Thank you so much for clicking on today's video today We are going to talk about 13 easy ways to lose the water retention We can retain water in so many ways so quickly especially as women So today I want to share with you 13 easy tips and tricks to get rid of that excess water retention Therefore seeing a better weight loss on the scale So if you're new make sure that you're subscribed and that your bell is turned on so you don't miss a single a video Give this one a big thumbs up if you love these tips and tricks And I can't wait to share with you 13 easy ways to get rid of that water retention Water retention we all hate water weight because it isn't a true indicator of our weight loss or our weight in general When we step on the scale, but the reality is the human body is comprised of 60 percent water Excess water retention is called edema. Generally, it's a harmless term unless it's relating to some type of a medical condition revolving around your heart your liver or kidney or issues relating to those organs But generally water retention or edema is completely harmless and as women we tend to have quite a bit of water Retention around our favorite time of the month Or not so that's the time that we as women usually will see quite a bit of water retention So we all want to know how the heck do we get rid of this water retention? Safely and effectively so number one is exercise on a regular basis. Yes, my friends exercising Although we think it increases water retention so our muscles water retention exercising on a regular basis Actually can help shed excess water. In fact exercise is the quickest short-term way to do just that to shed Excess water retention. Did you know that the average fluid loss or water loss during exercise in one hour is? 16 to 34 ounces of water that all depends on the exercise that you're doing how much you're sweating the clothing that you're wearing But you can burn basically a bottle of water in an hour of exercise Also during exercise your body will take that water and shift it into your muscles to help rebuild and repair those You do need to make sure that you're hydrating during your workout Continuing to drink water even though you are shedding so much water But if you're looking for a pretty quick way to get rid of that excess water retention Exercise is a great way to do just that Number two is sleep more sleeping is just as important for weight loss and water retention as Exercise in the food that we eat every single day sleep can also affect the renal nerves in our kidney Those nerves are what regulate our body keeping sodium and water therefore Keeping excess water and having water retention is regulated by our kidneys adequate sleep every night will help manage that We'll help your kidney shed that extra sodium and water therefore shedding the water retention So if at all possible, it's important to get between seven to nine hours of sleep every night Number three is stress less when we're stressed out our body produces cortisol Cortisol can lead to water retention as well as fluid retention in our body water retention and fluid retention Means a weight gain on the scale by stressing less and controlling our stress It helps our bodies not produce cortisol Therefore our body doesn't hold on to as much water and fluid retention So do your best to live a stress-free life now I know life happens and sometimes things can be incredibly stressful But if you really try to be mindful of how you're feeling and reducing your stress even just a little bit that should help with your Body retaining the water number four is take some electrolytes take an electrolyte supplement So electrolytes basically help pump your body full of magnesium and potassium Which both play a role in if our bodies and how our bodies retain fluid when your electrolytes become too low Or even too high it signals our body to retain water It's just a natural function of our body when our electrolytes dip down or skyrocket You should tailor your ingestion of electrolytes based on your water intake If you are someone who drinks a lot of water chances are you'll want to substitute with some type of an electrolyte Now if you're someone who doesn't drink a lot of water electrolytes it may not be necessary Also, if you work out a lot or you sweat a lot or even if you live in a climate That's very hot and you find that you are sweating. That's when you're losing electrolyte So getting an electrolyte supplement may be beneficial for you as well Number five is manage your salt intake watch how much salt you're ingesting Sodium the kind that you ingest from salt is the number one most common electrolyte found in the human body It also plays a major role in hydration So if your sodium levels are too high or too low it can also lead to water retention A high salt intake usually coming from processed foods generally leads to our bodies retaining a little bit more water Where diets that come from whole real foods things that are grown in the ground on a tree or harvested generally Contributes to less water retention in our body Number six is take a magnesium supplement magnesium is another one of the main functions of electrolytes magnesium has over 600 roles in the human body and in fact Taking a magnesium supplement is beneficial for women who are pregnant post pregnant and during our menstrual cycle a Magnesium supplement has been shown in women to decrease The water retention on our menstrual cycle as well as any cramping that comes along with that cycle This happens because it magnesium plays very well with electrolytes and sodium Which those three pieces control the amount of water that our body stores if you feel that you are lacking magnesium in your diet It's important to ask your doctor or your physician about the benefits of taking a magnesium supplement Number seven is another supplement take a dandelion supplement Dandelion is an herb uses an alternative medicine to reduce water retention In fact bodybuilders and athletes who need to drop water retention very quickly for events or shows will often utilize Dandelion extract as a supplement Basically how it works is it signals your kidneys to expel more urine as well as sodium in water So that's the effect of the dandelion supplement is it triggers your kidneys to expel any excess water in your body? Just be mindful that taking a dandelion supplement will increase the amount of times that you need to use the bathroom in a given Five-hour period number eight is crazy as it may sound is drink more water to shed more water Our bodies are always trying to create a healthy balance So if we are dehydrated or we're not drinking enough water Our body wants to hold on to that water to make sure that the balance is achieved and that we are hydrated and healthy Also achieving your daily water goal is important for both your kidney and your liver health It's also good for general health helps with brain function and helps with fat loss on the flip side We don't want to drink so much water that we're basically over consuming or over indulging in water The bottom line is are the trick of the trade is when you're thirsty drink water when you're no longer thirsty Stop drinking. Don't just drink water to drink water You should definitely drink more water in hot human environments or when you're exercising a good way to gauge whether or not your body Has enough water is to watch the color of your urine Essentially you want your urine to be very very light yellow to clear that shows that you're hydrated and that your body has Enough water number nine is focus on certain healthy foods and I'm going to share some foods with you that help eliminate water retention Some of those foods are potassium rich foods dark green leafy vegetables Beans bananas Avocados tomatoes and yogurt all help eliminate excess water There are also some herbs that are shown as an alternative form of medicine that help with water retention And those herbs are corn silk horsetail parsley Hibiscus garlic love me some garlic fennel and Nettle Number ten is cut your carbs don't eliminate your carbs, but cut your carbs The reason cutting carbs can help with water retention is carbs are stored in the liver as glycogen glycogen brings in water from your body and stores water every gram of glycogen that you store say three to four grams Water is generally stored right along with it Did you ever wonder why people could lose weight so quickly when switching over to a low carb diet? Basically what they're losing is all of the stores of glycogen in their body Basically, they're losing all of the stored water weight also low carb diets will help drop your insulin levels Therefore dropping your sodium and water retention right along with those levels in your kidneys Take a look at your carb intake Maybe try reducing a little bit if you find that you are retaining a lot of water if they're just feeling kind of sluggish Try either reducing your carbs a little bit or changing the types of carbs that you're eating Switch from white rice to brown rice or white bread to whole wheat bread and see if that helps Number 11 is music to my ears and that is to treat coffee drink coffee or tea coffee and tea are natural diuretics Coffee and tea the consumption of those has been shown in the short term to increase the amount of times that you urinate as well Is slightly decrease water retention? So try combining caffeine and water. That's the golden ticket That's the mix that really helps your body make sure you're drinking enough water But you're also adding some caffeine which again is a natural diuretic and just be mindful that it's going to cause a very Slight loss in water retention, but a loss in water retention. Nonetheless number 12 is change your habits And that's as simple as lowering the amount of processed foods that you're eating and watching your salt intake Also avoid sitting for long periods get up and move around Let your circulation flow and adding in regular exercise is another great way to reduce your water retention Also, be mindful that certain medications can cause water retention So make sure that you're checking with your physician to see if the medications that you're taking can cause you to retain water Also a reminder that either over or under consumption of things such as coffee water Alcohol minerals and salt can cause water retention Basically have a healthy balance everything in moderation don't over or under consume in number 13 If you're really struggling with water retention and trying all 12 of these tips and tricks doesn't work for you Maybe consider a prescription water pill These can be prescribed by your physician to treat chronic water retention and water weight gain Just make sure you're consulting your physician to see if this is an option for you Try to exhaust all of the more natural methods to lose that water retention But if it comes to needing some type of a water pill Just make sure that you're checking with your doctor and your physician before you're taking any pills whether they're over the counter or prescribed Again, if you have chronic water retention Make sure you check in with your physician to see if maybe you have an underlying medical condition that is causing that the bottom line of This tips and tricks these 13 things we can do to decrease water retention is be mindful of the foods that you're eating The sodium that you're ingesting make sure you're exercising Drinking your water choosing good foods and everything in moderation. So that's all I have for you today I hope that these 13 ways to shed that excess water weight really helps you out If you enjoyed today's video make sure that you give it a thumbs up Also, I'd love it if you join my community here on YouTube hit the little subscribe button and the bell next to it So you're notified when new videos are uploaded. Make sure you're commenting down below Let me know do you guys have any other tips and tricks to shed that excess water weight and remember? This is really the biggest thing to take away from today's video You cannot gain two three four pounds overnight Generally when we see a big jump on our weight on the scale, it's due to water retention So just keep that in your mind and do whatever you can to decrease the amount of water that your body is retaining Thank you guys so much for hanging out with me today And as always I appreciate your support of my channel and I'll see you all next time