How to Get Rid of Water Weight – Seven Ways to Crack The Six Pack Code

If you really want that six-pack to show sometimes steering your diet for fat loss just isn’t enough. Sometimes you’ll need to think about how to get rid of water weight, because more often than not it’s usually the culprit that keeps a lean physique just out of reach.

In this post I’ll list seven tips that can bring those abs out of hiding.

How to Get Rid of Water Weight(Photo: jayhem)

For anyone who’s ever felt just a bit bloated it’s not a pleasant feeling. What can be worse is no one needs to suffer through the effects. Literally, it’s only just a few simple strategies away from limiting, or preventing, the mental and physical toll. The medical term for an accumulation of watery fluid is called Edema, and you can snap out of its grip with the following tips.

7 Tips on How To Get Rid of Water Weight


It’s unfortunate that around 95 percent of all people who are successful in reaching their weight loss goals ultimately put the weight back on within 2-3 years.

It just goes to show that the term “diet” is out-dated, and should be revised with the phrase “lifestyle change.” This means you’re replacing the quick fix with a solution that offers long-term responsibility and sustainability.

For anyone looking for the right approach to get a lean body, eating the right foods is key, and that’s not just for fat loss, but overall weight loss. And eating right plays a significant role in shedding off water weight. As the body is a machine, it needs to be fueled properly to run efficiently, and it needs to be hydrated to stay in top shape, and that is why tip number one is at the very top of this list.

#1: Stay Hydrated

Yup, one of the best ways to kill off the excess water you’re carrying around is to drink plenty of it. When you’re sufficiently hydrated the body doesn’t need to worry about becoming a water tank. The right signals get sent out that allow for a better flushing of any stored fluid. This makes it important to bring your body out of survival mode. If anything, this should be the first tip put into practice by anyone figuring out how to get rid of water weight.

#2: Lose That Shaker of Salt

Sodium is almost in every bite of food we eat, every single day. I’m not going to harp on it being unhealthy, because it does play a role in our over-all health, but try not to go beyond the daily suggested dosage of 500mg.

#3: Carb Reduction

There’s a method that bodybuilders or fighters use to get contest ready, and that’s to deplete on carbohydrates for the first part of the week, and then load up with carbs right before the big day.

How to get contest ready:

  • Sunday no carbs
  • Monday no carbs
  • Tuesday no carbs
  • Wednesday yes carbs
  • Thursday yes carbs
  • Friday yes carbs
  • Saturday maybe carbs.

If you were to choose to eat on the day of your contest (which is Saturday in this illustration) then you’ll want to eat starchy complex carbs, like that of a sweet potato.

There’s a lot of specifics in this depleting and loading cycle such as how sodium plays a major part and how much water to drink when applying this technique.

From Sunday (the start of the week in this plan) through Wednesday we’ll stay away from any and all carbs.

You’ll want to consume carbs in a smart way. Fruits and vegetables are almost the perfect sources to use. You don’t want to drink calories, and you want to stay away from drinking those carbs too. It’s tough from those who love beer (like myself). But you if want to get that six-pack looking defined then you might need to relegate yourself down to a bottle once a week.

#4: Up Your Fiber Intake

This tip doesn’t specifically impact water retention. However, anyone looking to learn how to get rid of water weight could still benefit from reducing the bloated look. In many diet programs, vegetables and fruit are a major component. One of the reasons is that it helps to regulate your hunger. But while you’ll want to keep your sugar intake low, with enough fiber in your diet you are taking the steps to regulate your intestines. This will limit the visual effects of having the bloated look to your physique.

#5: Add in a Cup of Coffee or Tea

Caffeine is a diuretic, and can help with maintaining the loss of water weight. In small doses, a cup of coffee in the morning may be an effective way to put a fissure in any water retention without making too much of a drastic change in a diet. But, beware. If you’re drinking too much caffeine you may end up retaining more water weight instead. And that’s not what we’re after.

#6: Get More Potassium

If your diet is a bit on the low side when it comes to potassium in your diet, you might be actually setting yourself up for weight gain. With potassium deficiency the body responds with water retention. Bananas, dates and potatoes are terrific meal options to supply the system with potassium. Even eating salmon or turkey can deliver a good value of potassium to reap the full benefits of this mineral. You can even get your medical professional to help supervise potassium supplementation if you need just a little more help with cutting through the fluid buildup.

[This is a quick reference of how to set your body up for water weight loss success.]

#7: Stick to Your Workouts

When you’re working out right, you sweat. When you’re working out right, you tend to eat better. You also tend to live a healthier lifestyle: so that means you’ll probably be the one skipping the extra doughnut at your weekly meeting, or delighting in the fact that a plain cup of coffee is good on its own without needing to add in a couple of pumps of flavor, or dumping in tons of sugar.

If any of these tips (one or all of them) can help anyone looking to learn how to get rid of water weight, then any effort battling for a lean physique won’t be for nothing. Usually, the last five pounds of weight hugging your belly can be the hardest, only if you aren’t ready for the fight. Getting to the point where your body and mind are ready for the challenge, you’re golden.


About the Author

mw 100x100Hey! I'm , and I've setup this blog to prove anyone can get in shape without needing a gym fee. Each article is drawn from my own experiences, expert trainers and bestselling fitness authors. Please feel free to chat me up on FacebookG+ and Twitter. Also, I do reply to every comment...so drop me a line down below.


Opt In Image
If you enjoyed this article, get email updates (it's free)

Get advanced tips to start building the body you'll be happy with right from home...plus you'll get a FREE COPY of my eBook, The Bodyweight Advantage! Just enter your name and email below:

19 comments
derrick
derrick

Sweet potatoes are not simple carbs.

admin
admin

Derrick, thanks for the feedback. I reworded the sentence so it's a bit clearer. I didn't realize I labled a sweet potato as a simple carb. -Mitchell

ashley
ashley

ohh , and i am not on a diet nor doing this to loose weight, . just doing this for skin and to help flush out w/e ..

admin
admin

Ashley, if all you're drinking is a single 2-pint bottle everyday it sounds like you're really not getting enough water. I know everyone's needs are different, so here's a good link that highlights the hydration needs of the average male/female: http://www.mayoclinic.com/health/water/NU00283 -Mitchell

ashley
ashley

hi, i have been drinking 2 pint bottle everyday to help clear my skin , but i noticed that i gained weight within the two weeks have been consistently drinking. and like the other girl my stomach is getting bloated so am i drinking too much water at once or just that my body has not adjusted to it yet, cause i did not usually drink this much before...

elin
elin

I am getting the same thing I am constantly gaining weight after drinking a lot. Last year I was 6.9 stone now i weighed myself and I am 8 and a half. How is this possible and why is this happening I don't know because I am definately not eating more, infact I am eating less.........

admin
admin

Elin, I really appreciate you stopping by the site. The issue you described really does sound to be more than just gaining water weight. In theory it would seem like the less amount you eat the better your results should be. However, in practice, the reverse is actually what happens. The body is like a machine, and needs the right kind, and amount, of fuel to run effectively. I hope our emails will help set you in the right direction and bring your weight down to a level that makes you feel happy. -Mitchell

mariah
mariah

I have been fighting with weight my whole childhood. I stopped eating in high school for awhile untill it caused major health issuues. I'm now trying to get wedding ready. I have been trying extremely hard to eat healthy drink plenty of water and exercise. I feel like part of my issue with losing fifteen pounds is my metabolism. Is gone and I have been swelling up so I think I am retaining water. Do you have any advise?

admin
admin

Mariah, there can be a few reasons besides water retention that are causing you to struggle with your weight. A minor fix could be to restrict from eating carbs later in the day. I think they're more important in the morning and midday instead of at dinner. Other, but more hard to control reasons, could be stress or lack of sleep. Weddings are pretty stressful, no matter what level of planning you're in, so this may be a small factor in your predicament. Also, if you're having problems with getting enough sleep these can force a hormonal imbalance. A couple examples are a rise in cortisol levels (this is known to cause weight gain) and a lowered amount of leptin (a hormonal appetite suppressor) in the system. If any of these sound possible let me know. Wishing you luck, Mitchell

Amanda
Amanda

I have a lot of weight in my stomach well everywhere.At my job all i do i walk. Drink water all the time. Stopped drink soda and ALL i drink is water spend lots of money on water and everything. Could this be water weight? Well these help? Thanks, :)

admin
admin

Amanda, drinking water will not force your body into retaining water. As a survival mechanism, if you don't drink enough water it'll start to store it, which is what will get you the bloated/puffy-faced look. It does sound like you're taking all the right steps to eliminating your stomach weight. But my tips above are about using them along with the right workout scheme that's based on your goals. So if you're not seeing weight loss success it might be time to focus deeper on diet and exercise more than anything else. Purely walking all day won't give you the kind of results you're after. Trust me, my job has me walking around all day long and I still have to workout to stay lean. -Mitchell

jessie
jessie

i had a baby 5 years ago will this help me in any way?

admin
admin

Jessie, to lose that stubborn pregnancy weight I'd think the first 3 tips are the most crucial. To firm things up these few tactics, and making sure you get plenty of cardio, should give you some pretty impressive results in a hurry. -Mitchell

Tom
Tom

Hi, I was just wondering how you'd tell if it was water weight? I work out regularly and have gained a fair amount of muscle but no amount of exercise or diet seems to shift the (for lack of a better word) podgy mid section. I'm 5'6 and weigh 140 pounds with no fat anywhere but my mid section. I just can't seem to shift it no matter what I do.

admin
admin

Hi Tom, Water weight mainly occurs when you're not putting in the same amount of fluids as you're using. (e.g. Sweating more than the amount of water you're drinking.) So, making sure you're staying hydrated throughout the day is usually the first strategy I'd recommended to help ward off the bloated look. But this is only a temporary fix to your physique's overall appearance. When you can see your abs that means you're at around 10 percent of body fat. This is a good place to start thinking about water weight, as it will do you the most benefit appearance wise. Yet, it's not sustainable. Just like with pro bodybuilders, they may work an entire week to get their skin to wrap around their muscles "tight," but then it's not so much of a concern after a competition, or a photo shoot. They always have the luxury of knowing when they're going to need to look their best. I'm not sure about anyone else, but my schedule doesn't contain days marked "go-shirtless today." To truly slim down the "podgy mid section" a meal plan that's focused on creating a calorie deficit each day, and getting in plenty of cardiovascular exercise will help get the fat unstuck from your belly. When eating, I don't typically like to account for the macros each day, yet for cutting the fat off you might have to pay more attention to see if you'r eating more protein and healthy fats than carbs. For workouts, metabolic training is one way I like to practice, but there are several other methods that might be better suited to your needs. Let me know if that helps, Mitchell

Amanda
Amanda

Do these tips apply to women as well?

admin
admin

Hi Amanda, Yes these tips are meant to work for both men and women. Each tip on its own can help to shed unwanted waterweight, but combining them together will offer the greatest results. Good luck, -Mitchell

Niko
Niko

Great simple advice. I try and stick with all of the pointers that you have given. It's a constant battle, but I I'm not going to quit. noeXcuses...lol!!!

admin
admin

Niko, It can feel like a battle at times, but to get those muscles popping and looking their most defined, in other words vascularity, sticking to these few steps will make your fat loss successes appear even that much more amazing. Mitchell

Contact | Disclaimer | DMCA Notice | Privacy Policy | Anti-Spam Policy |