5 tricks to eliminate liquids (because that retention prevents you from losing weight)

Making peace with the scale is a little more complicated when you are a woman. In our case not only fat and muscle countFluid retention can be a problem if we aim to lose weight. The causes that make us swell like a balloon even if we have a healthy diet or exercise are very varied, but the simplest explanation is that, simply, women retain more fluid than men. In fact, in the luteal phase of the menstrual cycle this proportion of water in the body increases spontaneously… and that's 10 to 16 days of swelling guaranteed every month. But should we resign ourselves to this being so? Actually, there are things you can do to reduce that cyclic swelling if it bothers you or interferes with your desire to lose weight. These are the safest ways to reduce that swelling.

Sleep seven to nine hours each night

Yes, our first advice is to go to bed soon and enjoy a restful sleep every night. The quality of our sleep (especially if it is bad or we sleep less hours than we need) can affect the nerves of our kidneys, which are in charge of regulating the balance between sodium and water in the body. In summary, sleeping well is a way to help the body control hydration levels and minimize fluid retention.

Practice mindful meditation every day

Chronic stress is not good at all and for fluid retention, either. Stress increases the levels of cortisol (a hormone) in our body and this, in turn, affects another hormone (ADH) that is responsible for controlling the balance of fluids in the body. When cortisol passes out, the hormone that tells our kidneys how much water to hold and expel, too. And what is the most natural and effective method of keeping those two hormones balanced? Well, the same one that makes us suffer less stress: conscious meditation. According to a Carnegie Mellon University study, practicing mindful meditation alters brain function so that you can better manage stress, which ends up with cortisol imbalance.

Control your magnesium and potassium level

Both minerals, which we ingest naturally in our diet (if it is a balanced diet), fulfill many functions, but the one that interests us in this case is that they also intervene in regulating the amount of water we retain. If magnesium and potassium levels are not well adjusted, fluid retention is almost guaranteed… and that imbalance is not so difficult to suffer. For example, if you are one of those who drink a lot of water, you live in a very hot area that makes you sweat the fat drop, or you practice intense exercise, you should check your electrolyte level: maybe you have less than you need.

Try dandelion supplements against retention

He Taraxacum officinale (that's the technical name for dandelion) is a natural diuretic And it has become fashionable as a supplement to combat fluid retention among athletes who want their muscles to look impressive (bodybuilders especially). The active ingredients in this plant make the kidneys work at full speed. Research has found that Dandelion supplements increase the frequency with which we go to the bathroom at least five hours after ingestion. But forget about trying it if you have kidney, heart, liver or intestinal disease.

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Reduce your carbohydrate intake

What you eat obviously influences what you retain. High carbohydrate diets cause these to be stored in our muscles as glycogen, and for every gram of glycogen the body must also store four grams of water … Do the math. Our advice is that do not give up carbohydrates, but consume the highest nutritional quality (whole grains, legumes …) and that you balance well in your diet the amount of carbohydrates, proteins and healthy fats that you eat.