Water retention during weight loss – What you need to know
Water retention also goes by the name edema or fluid retention and it refers to the abnormal collection of water within the tissues of our bodies. Signs of water retention are puffiness in the feet, the ankles and the legs. This condition is common in pregnant women and older adults, but anyone can get it. Other symptoms are that the skin over the affected areas may appear shiny and stretched and gently pressing the swollen area for some seconds with a finger leaves a dimple on the skin once the finger is removed, another symptom is a rapid increase in weight.
Causes of water retention
The average healthy adult will experience some water retention if there are any body weight fluctuations. Those who lose weight quickly usually experience some water retention within a few weeks and this is often due to water replenishment. The biology behind this is that when we restrict energy intake too much too soon in order to lose weight quickly, the human body uses up stores of carbohydrates and it breakdown proteins that are in the muscles. Since carbohydrates and proteins have water in the cells, a loss of these macronutrients results in a net loss of water and consequently, there is roughly a 75% water loss. When the energy systems stabilize after your workout, there is water retention since some of the protein and carbohydrate stores that were initially lost get replenished – this water is drawn back into the cells. It is very confusing to most people when they lose 5 pounds one week and the next week nothing they lose nothing. However, it is important to remember that gaining protein in muscles increases lean body mass and more lean body weight increases our metabolism, which leads to a faster burning of fat. Other causes of water retention are long-term low calorie diet, excess toxic body waste, insufficient exercise, deficient diet, too much sugar and sodium, medications such as steroids and hormonal causes such as having too much estrogen.
Treating water retention
In the absence of any underlying disease, water retention is treatable with some home remedies and these include such things as keeping a pillow below the legs while resting, which improves the return of blood from these areas. Other simple ways of treating this condition include avoiding standing or sitting in the same place for prolonged periods and shifting the position of the legs among others. Cut down on salt intake of and exercise regularly as this leads to better circulation – good circulation ensures faster clearing of water and other fluids from the tissue spaces. You should take cranberry juice, bananas and cabbage – these clear and prevent water retention in the cells and tissues. Consumption of selected mineral and vitamin supplements may relieve water retention, but you need advice from your nutritionist on this. Herbal supplements that work include evening primrose oil and chaste tree, dandelion leaf, corn silk, and horsetail. If symptoms persist, you should seek medical advice to avoid medical complications.
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