Ask

Happy Tummy Expert

1 year ago

     Dear varmaan, Thank you for the question

Water accounts for 70% of our body weight. It is a constituent of blood and other vital body fluids. Water plays a key role in elimination of body wastes and regulation of body temperature. The body loses water through sweat, urine and faeces. This loss must be constantly made up with clean and potable water.

Excess water weight can be identified as additional weight gain by the body due to retention of water leading to bloating or swelling. Some of the causes include dehydration, high intake of sodium, medications, protein deficiency, Chronic liver disease with ascites, Kidney ailments with Oedema or other underlying health conditions etc.

For further diagnosis and management please contact a healthcare professional.

Here are some general dietary tips to help manage water weight:

• Eat a well-balanced diet consisting of all food groups in right portions at regular intervals.
• Keep yourself well hydrated as it helps remove excess sodium and water from the body that may have been accumulated in the form of bloating or swelling.
• Limit the intake of sodium as it can contribute towards water retention. Try to consume less amount of high sodium and processed foods.
• Try to incorporate some of the potassium rich fruits in your daily diet such as bananas, watermelons etc., as potassium helps regulate sodium levels and potentially help lower water retention. (To be followed if there are no underlying medical conditions like chronic kidney disorders, ascites etc., where low potassium diet is required. In such cases kindly contact a specialized health care professional for sustainable and safe water weight/retention management)
• Engage in regular physical activity.

However here are few guidelines for healthy balanced diet that can be considered for apparently healthy individuals:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

Hope we have answered your query

Wishing you a great day ahead.

0 Reply