Body fat or water weight – What’s the difference?

When there is fluid buildup in the body’s tissues or circulatory system, it leads to a person gaining some water weight. Water weight can go back and forth, between 2-4 pounds, every day.

Gaining and losing weight like that in a day is not possible when muscle and fat are involved. You need to eat an additional 3,500 calories together with your daily recommended intake of calories just to gain a single pound. So the chances are high that you have gained water weight when you see big changes in your weight in one day. When you check your weight and see that you have gained or lost it and it remains constant for some days, then that weight change is most likely due to muscle or fat.

Start making dietary changes today to reduce fluid retention.

Regular cardio increases your heart rate and promotes the burning of fat in the body

If you want to burn away extra toxins that can lead to fluid retention in your body, then try some metabolism-increasing cardio. Try doing it for about 30-60 minutes every day.

If all that cardio didn’t help, then try reducing your sodium intake

Since water molecules can easily attach themselves to sodium, people who eat lot’s of sodium usually look and feel more bloated than people who don’t.



Fluid retention is usually a consequence of consuming high amounts of sodium in a lot of cases. But this does not mean that your diet should be devoid of sodium; just consume enough to fulfill your daily recommended intake. As long as you don’t consume more than 2,300 mg of sodium a day, you should be fine. But it is recommended for healthy adults to consume at least 1,500 mg every day.

Too much sugar raises your insulin levels and that leads to fluid retention

Try reducing the amount of sugar you consume on a daily basis and increasing your intake of fiber and protein. More fiber and protein in your diet means more muscle, which means a higher metabolic rate that helps burn more fat.

Wait. What? Drinking more water reduced fluid retention?

This might sound counterintuitive, but unless you drink the correct quantities of fluids, it will be difficult to reduce water retention in your body. You will end up dehydrated when you exercise once you start neglecting to drink enough fluids. In the end, the dehydration will make your tissues grab and hold on to every bit of water that you drink.

Revamping your diet to include more natural foods can also help reduce fluid retention

The reduction of water weight can be sped up by including natural foods in your diet. Since they destroy free radicals and contain antioxidants, you should include more vegetables and fruits in your diet.