If you are trying to lose weight and not seeing results on the weighing scale, then the reason might be water retention. Water retention causes temporary weight gain and could depend on factors such as what you have eaten a day earlier or how your hormones levels are fluctuating. Reasons for water retention are:- 1. Sodium intake
Consuming too much sodium from salty and highly processed foods causes water retention. Because to dilute that sodium, the body retains fluid that you see the next morning in the form of puffed face and hands.
2. Sweets and starch intake
If you had a meal comprising mainly of sugar and starchy foods like pasta, white rice etc, it will lead to a quick rise in your blood sugar, which signals your body to release insulin (a hormone that signals the cell to take up the sugar from the bloodstream).High insulin levels can also make your body retain sodium and fluid.
3. Hormonal shift
Other hormones can come into play as well. For women, hormonal shifts that occur with monthly cycles can also lead to water weight gain – often in the range of a kilogram or two that can stick around for a week or more. While you can’t avoid the fluctuations in hormone levels, dietary changes may help.
Tips for reducing temporary water weight gain:-
1. Reduce salt intake
Try to have food in its natural state, since more processed a food, the more sodium it’s likely to have.
2. Cut back on refined starchy foods and sweets
Switch from refined starches to whole grain varieties because whole grains take longer to digest and don’t cause a sudden rise in the blood sugar level. Also, switch from sugary drinks to water or tea.
3. Drink plenty of water
Drink plenty of water because it will help you to eliminate salt and toxin build up. Drink 10-12 glasses of water.
4. Push potassium
Potassium plays a critical role in maintaining fluid balance in the body, and needs to be in proper balance with sodium. Potassium is found in abundance in fruits and vegetables. Try to have a fruit or vegetable at every meal or snack.