How to Lose Water Weight Overnight without Pills

1. Reduce sodium (salt) intake

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Water weight may feel uncomfortable and cause bloating or puffiness in the body.

An easy first step for beating water weight is to replace sodium-rich foods with low-sodium equivalents.

Too much sodium, or salt, can cause immediate water retention. This is because the body needs to keep its sodium-to-water ratio balanced to function properly, so will hold on to water if too much salt is consumed.

The latest Dietary Guidelines for Americans recommend no more than 2,300 milligrams (mg) of sodium per day.

Table salt is very high in sodium, but 75 percent of the sodium people consume is hidden in processed foods. These include cheese, cold meats, bread, frozen meals, soup mixes, and savory snacks.

Natural foods, such as vegetables, nuts, and seeds, are very low in sodium. Some foods can even reduce sodium levels, including bananas, avocados, and leafy vegetables.

Carbohydrates, or carbs, also cause the body to store extra water. When we eat carbs, the energy that we do not use right away is stored as glycogen molecules. Each gram (g) of glycogen comes with 3 g of water attached.

Cutting down on carbs is a quick way to use up the glycogen stores, which means that the water weight will also be reduced.

According to the Institute of Medicine’s Food and Nutrition Board, adults need at least 130 g of carbohydrates to function each day, but the average American diet includes much more than this.

Common carbs include bread, rice, and pasta. Replacing some daily sources of carbs with high-protein foods, such as lean meats, eggs, and soy products, can reduce the buildup of water weight.

The day before you need to drop those extra few pounds and look your very best, you first need to limit your sodium intake, which in my experience can help most people lose as much as 2 to 5lbs overnight without doing much of anything else.

Especially if they have been consuming a high sodium diet. A low sodium diet means not adding any salt whatsoever to your food and avoiding not only foods that are salty to the taste such as canned soups, chips and salty snacks but also foods with added salt that might not be necessarily be salty to your taste buds.

One of the first early marketing discoveries in the food industry was that people eat more if salt is added to a food, especially if you reduce the fat or sugar content. As a result, food manufactures add salt to an array of foods that you might not think of as being high in sodium.

Most breads, cold cereals, frozen foods, diet sodas, non-salt free canned vegetables, non-salt free seasonings, condiments and spaghetti sauce- (most of which you should not be eating in the first place if you are serious about healthy eating) might not taste salty, but are high enough in sodium that they should be avoided.

75% of the sodium in the American diet comes from processed foods and foods served in restaurants[1] so you should avoid eating out as well the day before unless you have access to food that you know for certain is 100% salt free such as sashimi with nothing on it.

Sodium is an essential mineral and it plays a key role in regulating the amount of water in your cells but if you consume more than your body needs it will cause your body to retain water- which most of us will experience as an increase on the scale and if you are lean enough- you will see a marked reduction in your overall muscle definition, especially in the abdominal area and in the lower body.

Our body tries its best to maintain a ratio of sodium to water outside cell walls that is approximately the same as sea water, so when you consume a food or drink containing sodium, your body will hold on to water to maintain the ratio.

To give you an idea of the effect, the 400 milligrams present in one gram of table salt would result in a fluid retention of 4.4 kilograms- or 2 pounds to maintain a sodium/water balance. So it makes sense that if you want to keep your weight down and skin tight that you keep your sodium levels low.

(See my Article 5 Ways To Deal With Lose Skin After Weight Loss for more on the importance of a low sodium diet). We only need between 180 and 1,500 milligrams of sodium a day to maintain good health, [1, 2,3] which most of us will reach or slightly exceed EVEN if we consume foods that have no added salt to them whatsoever as sodium is present in almost everything we eat.

Following a strict salt-free diet I still take in between 1,200 and 1,400 milligrams of sodium a day- so you don’t have to ever worry about not getting enough. That said, according to the American Heart Association, 98% of Americans ingest more sodium than they should[1], with the average intake being more than 3,400 milligrams a day and anything over 2,300 milligrams is considered unsafe[1,2,3] Regardless of what you might read in fitness magazines and in the bodybuilding circles about high sodium intakes making for better pumps and a more vascular appearance the truth of the matter is that reducing sodium intake also reduces blood pressure and higher sodium intakes are strongly associated with greater risk of incident stroke, fatal stroke and fatal coronary heart disease.[4,5]

To get rid of extra fluid brought on by a high sodium intake the usual procedure is to simply drink more water. A simple solution that flushes out the excess sodium and returns water levels in your body to normal but we are going a bit further as you will see.

how to lose 5 pounds overnight- eat a large serving of watermelon

Step 2: Eat a large helping of watermelon.

2. Drink more water

While counterintuitive, drinking water can actually reduce water weight. Dehydration can make the body hold on to extra water to make up for lack of incoming water.

Water also improves kidney function, allowing excess water and sodium to be flushed out of the system.

Adults should drink around 2 liters of water a day. Replacing sugary drinks with pure water is a great way to keep up with the body’s daily water needs.

6. Water pills

Water pills can treat mild fluid retention, as prescribed by a doctor. These pills work as diuretics, meaning they make a person urinate more often. Urination lets the body get rid of excess water and sodium.

Water pills are not recommended for long-term use. They should always be used as instructed by a doctor to avoid dehydration or mineral deficits.

Cut Back on Carbs

<img class="alignleft wp-image-638 size-medium" title="carbs water retention" src="×189.jpg" alt="{amp}quot;carbs water retention{amp}quot;

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jpg 1024w,×441.jpg 700w,×357.jpg 565w, http://www.×483.jpg 765w, 1200w» sizes=»(max-width: 300px) 100vw, 300px»>Each gram of carbs holds three to four grams of water. By cutting back on carbs, the excess water flushes away as well.

This explains why most people can easily lose up to 10 pounds when starting a ketogenic or low carb diet. It also explains the alarming weight gain in the day following a cheat meal.

So, if you’re asking yourself how to lose water weight overnight, keep your carb intake to a minimum (less than 50 grams a day). At the same time, reduce your sodium intake. If you cut back on carbs but eat salty foods, you’ll hold water.

Dandelion Tea

Dandelion root is one of the safest and most powerful natural diuretics out there. This plant can help you lose water weight in just a few hours. Compared to regular diuretics, it has no side effects and doesn’t cause jitters or heart palpitations.

Personally, I’ve noticed that it works best when combined with intermittent fasting. So, if you’re wondering how to lose water weight overnight, drink one cup of dandelion tea in the evening. Avoid eating afterward. For a more intense effect, have a cup in the morning or afternoon too.

Besides its diuretic properties, dandelion tea helps flush out toxins from the liver, improves digestion, and reduces bloating. It can be used on long term, but this may cause dehydration. I only use it two or three times a week, and it has great results!

Distilled Water

Another simple way to lose water weight is to drink distilled water. It works because distilled water depletes the body of sodium by attaching to it. Compared to tap or filtered water, it has no sodium, potassium, or fluoride.

The downside is that you’ll also lose electrolytes (potassium, sodium, and chloride) and trace minerals, which may cause high blood pressure and arrhythmia. For this reason, it’s recommended to have an electrolyte drink (such as Gatorade) when using distilled water.

Drink More Water

Drinking more water can actually help you get rid of excess fluid. When you’re dehydrated, your body tends to hold water. Thus, dehydration can make you look bloated and fat. Regardless of how you’re planning to lose water weight, stay hydrated throughout the day.

Drop Water Weight with Coffee and Tea

Coffee and tea are natural diuretics. If you hold water, have more caffeine. Personally, I don’t recommend more than two cups of coffee a day because it may cause palpitations and jitters. However, some folks can tolerate larger amounts of caffeine with no side effects.

To lose water weight quickly, you may drink coffee and tea, including on the days when you’re fasting. It really works.

Do you have any tips on how to lose water weight overnight?

Epsom Salt Bath

Bathing in Epsom salts helps reduce water retention naturally. Many celebrities and gym goers swear by Epsom salts for a flatter stomach. It’s a great way to de-puff your skin, revive muscles, and flush out toxins.

All you need to do is to mix two cups of Epsom salt in warm bathwater, and then soak on for 15 minutes. Do it two or three times a week to get rid of bloating and cut water weight.

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