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4 Ways To Lose Water Weight, According to a Dietitian

Say goodbye to bloating and hello to comfort.
FACT CHECKED BY Olivia Tarantino

Have you ever gone through your day feeling bloated or puffy? Chances are you might be dealing with some water weight. Also known as water retention or edema, water weight is extra water that's been hanging out in your body. This feeling can be uncomfortable and make you fluctuate in weight by 2 to 4 pounds—enough to make it difficult to button your favorite pair of jeans.

Typically found in your abdomen, legs, and arms, water weight is not a cause for alarm. However, if not taken care of, and if you're dealing with severe water retention, you might be suffering from something beyond the surface, such as heart or kidney disease. If you're trying to rid your water weight, there are a few dietary methods you can try. Then, you can check out the #1 Worst Food For A Bloated Belly, Says Dietitan.


Drink dandelion tea.

dandelion root tea

"Dandelion tea is a natural diuretic and may help people lose water weight," says Eat This, Not That! medical expert board member Lauren Manaker, MS, RDN, LDN, CLEC, CPT, author of The First Time Mom's Pregnancy Cookbook, The 7 Ingredient Healthy Pregnancy Cookbook, and Fueling Male Fertility.

Since it's a natural diuretic, dandelion tea has been known to help your body urinate more. This removes fluid from the body through the kidneys. Doing so can lead to a decrease in both bloating and water weight.

A bonus? Manaker suggests that dandelion contains potassium and other micronutrients that can benefit your overall health as well.


Limit your salt intake.

Woman saying no to salt

Too much sodium can make you feel bloated, which is what you're trying to avoid!

"Sodium can make people retain water," says Manaker. "Because of this, limiting table salt may help combat your water weight in a natural way."

Consuming too much salt can also lead to other side effects, such as potentially increasing your chance of heart complications and causing bowel backup. That constipation can make you feel bloated as well.


Eat enough magnesium.

Magnesium foods

"Many of us do not consume enough magnesium, a mineral that plays an important role in many aspects of our health," says Manaker.

She further states that because magnesium is a mineral that plays a role in fluid balance, taking in adequate amounts may help people lose water weight in certain situations.

Examples of foods that include magnesium include avocado, almonds, and prunes.

RELATED: 28 Best Foods to Eat for Magnesium


Stay hydrated.

drinking big water bottle

"Keeping your hydration status in check can help your body lose water weight by helping it rid itself of factors that support fluid retention," says Manaker.

Water isn't the only drink you could use to stay hydrated. Drinks that contain the essential minerals known as electrolytes also help the body remain balanced. These include sodium, chloride, calcium, potassium, and magnesium.

Manaker also suggests that eating hydrating foods like watermelon and cucumber can help support hydration too.

RELATED: 5 Drinks to Keep You Hydrated During Sweaty, Hot Days

Kayla Garritano
Kayla Garritano graduated from Hofstra University, where she majored in Journalism and double minored in Marketing and Creative Writing. Read more about Kayla