Your face is puffy, you can't get your rings off your fingers, and your pants feel tight. No, you didn't gain 10 pounds of fat overnight; it's probably just water weight [1]. Our bodies can retain water for a number of reasons, including what you ate the night before or if you're on your period [2].
Although you may be uncomfortable, the good news is you can combat the bloat. We tapped registered dietitians who reveal their top eight tips for losing water weight and feeling lighter and slimmer in no time. If you still feel like you're retaining water after a few days, be sure to visit your doctor.
Drink Plenty of Water
It may sound counter-intuitive to drink water if you're holing on to water weight, but it can actually help you de-bloat. "Drink at least 8 cups or 64 ounces of water a day," Cheryl Mussatto, MS, RD, LD, told POPSUGAR. "This helps flush out excess salt in the bloodstream while allowing release of retained water."
Avoid Salty Food
This is one of the biggest causes of water retention: eating too much salt. "Whenever we indulge too much in sodium rich foods, it causes your body to hold extra fluid in cells that leads to water weight," Cheryl said. "Assess your diet and stop eating overly salty foods that are usually found in a box, bag, or can. Think: chips, pretzels, canned soups, or TV dinners." If you wake up puffy and bloated, try and avoid these overly salty foods for the next couple days.
Drink Green Tea
If you're feeling particularly bloated, it's best to stick to mostly water, but green tea can be helpful, too. "Drinking green tea can ensure you're getting a good balance of nutrients your body requires each day," Cheryl said.
Get 30 Minutes of Exercise
Cheryl recommends getting at least 30 minutes of exercise a day. Although one sweat sesh won't magically make you lose water weight, working up a sweat can help withdraw sodium from the pores, which will minimize water weight.
Get Up From Your Desk and Walk
While traditional exercise is important, any movement is helpful, especially if you are mostly sedentary. "Sitting still too long, such as at a desk job or on an aeroplane, can cause a buildup of fluid," Mikka Knapp, LDN, Owner and Registered Dietitian-Nutritionist at Bright Body Nutrition [4], told POPSUGAR. "Get up and move around periodically to get your circulation going."
Eat Potassium
Becky Kerkenbush, MS, RD-AP, said to make sure you eat plenty of potassium-rich foods. "Potassium is a mineral that helps regulate fluid balance," she told POPSUGAR. Some high-potassium foods include: bananas, oranges, kiwi, dates, potatoes, melons, avocado, acorn squash, dried peas, beans, lentils, and dried apricots.
Eat Lots of Produce and Leafy Greens
Filling your body with nutritious food can help you de-bloat. Cheryl recommends focusing on fruits like berries and veggies, especially leafy greens such as spinach and kale.
Eat Probiotics
Probiotics, such as the ones found in yoghurt, kefir, and kombucha, can help with your digestion. "These healthy bacteria may help reduce gas and bloating, as well as manage constipation," Becky said.