Water retention is a body's response to a change in hormones, environment, or disease. It's not uncommon to experience excess fluids in your body causing bloating and weight gain

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How to Lose Weight
wikihow.com/Lose-Weight
There are many reasons why you might want to lose weight. If you
have been significantly overweight or obese for a long time, then you
might have concerns about what the extra weight could be doing to
your health. Obesity increases your risk of many health problems,
including diabetes, non-alcoholic fatty liver disease, gallbladder
disease, and some types of cancer. If you have recently gained a bit of
weight, then you might just want to lose some weight to fit back into
your old jeans. Whatever your reason for wanting to lose weight,
there are some important strategies that you should know about.
Part 1
Eating Right
How to Lose Water Weight Fast
This is the secret store that sells the
best secret weight loss products in just one month

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1.
1
Choose fibrous proteins instead of fatty ones. Protein is
important for organ function and building muscle. Select lean
cuts of beef or extra-lean ground beef when you're consuming
red meat. Remove skin from chicken before cooking.
Skip the fatty deli meats like bologna and salami. Choose
lean turkey or roast beef as a replacement.
Vegetarians can get plenty of protein from soy, nuts, beans,
and seeds. Lentils, legumes, and beans are excellent sources
of fiber and protein.
Eat low-fat dairy for a source of protein, including low-fat
cheeses and nonfat yogurt. A 150-gram serving of Greek
yogurt provides about 11 grams of protein. The study has
shown that 20 women who were eating high-protein yogurt
snacks instead of crackers, chocolate, and other low-protein
snacks consumed fewer calories and experienced less
hunger.

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2.
2
Eat more fruits and vegetables. Fruit helps to satisfy your
sweet tooth thanks to its natural sugars, while fresh vegetables
help your stomach fill up more quickly. Fruits and vegetables
contain fiber to help you feel full quickly. Try some of these tips
to introduce more fruit and vegetables into your diet:
Eat what is in season and eat fruit and vegetables for snacks
or, for dessert. When you eat apples in the fall, for instance,
or cherries in late summer, it might as well be an indulgent
dessert. Cut up celery, carrots, peppers, broccoli or
cauliflower and dip them in a light salad dressing or
hummus.
Use vegetables as a main dish. For example, make a stir-fry
or a hearty salad and add just a few ounces of cooked
chicken, salmon or almonds.

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3.
3
Eat more whole grains and cut simple carbs. Whole
wheat bread, oatmeal, whole wheat pasta, sweet potato, and
brown rice are all excellent sources of energy and sources of
nutrition. Combined with the right combination of proteins and
vegetables, whole grains are perfect all-around nutrition.
Simple carbs are things like white bread, processed flour,
and white sugar. This gives you energy quickly but then
comes with a crash. It turns into fat very quickly.
Substitute whole wheat flour or oat flour into pancakes or
baked goods. You might need to add additional leavening
ingredients, like baking powder or yeast. Put barley in your
soup instead of rice or try a pilaf with barley, wild rice or
brown rice.
Eat only naturally-occurring carbohydrates instead of
processed carbohydrates. Avoid processed foods, like white
bread, semolina pasta or crackers, or processed sweets like
candy bars or sugary vegetables.

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4.
4
Try a formal diet plan. If you like the idea of following a more
specific diet and putting the planning into someone else's hands,
try following a new diet and exercise:
Follow a paleo diet and eat grass-produced meat, fish, and
seafood, fresh fruits, and vegetables, eggs, seeds, and nuts,
just like paleo-humans did. Eat nothing prepackaged or
processed.
Try sticking to raw foods. The Raw Food Diet requires 75
percent of your dietary intake to be uncooked. Most people
eat a lot of fruits and vegetables, whole grains, nuts, and
beans.
Join a commercial diet plan. If you prefer to eat whatever
you want and to meet weekly with other people who are
losing weight, then try WW (formerly known as Weight
Watchers). If you prefer prepared meals so that you don't
have to cook, try Jenny Craig or NutriSystem.
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5.
5
Cut the salt from your diet. Eating more sodium causes your
body to retain water, which can cause you to feel bloated and
gain more weight. The good news is that you'll sweat that weight
out very quickly, so an easy way of cutting some pounds is to eat
less sodium in your diet.
Instead of salt, try spicing your meals with chili flakes, fresh
salsa, or cajun spices and seasonings.
Unsalted foods will taste much saltier eventually if you cut
salt out for a while and let your taste buds re-acclimate.
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6.
6
Don't skip meals. Lots of people think skipping a meal will
help to lose weight, but people who have lost weight tend to
maintain their weight loss better when they eat three meals and
two snacks every day. This indicates that eating three meals
and two snacks may be a healthy eating pattern for weight loss.
Make sure that you don't get hungry by eating small
portions throughout the day at regular intervals. Between
your meals, eat a 150-calorie snack to keep your metabolism
burning and to stave off hunger. Be sure that you don't eat a
fattening snack such as sweets or crisps. When you're
hungry, your body conserves calories and slows down your
metabolic processes.
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7.
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Avoid sweetened drinks. Drinks that are sweetened, whether
artificially or naturally, will have little nutritional value and add
lots of empty calories to your diet. Do not drink fruit juice or
other sweetened drinks. Even natural sugars will increase your
daily calorie intake and prevent weight loss. If you chose to drink
juice, do not exceed 4 oz per day (1/2 cup). Instead of drinking
sweetened beverages throughout your day, drink unsweetened,
calorie-free beverages. Some beverages to avoid include:
Soda
Juice
Sweet tea
Kool Aid
Fruit punch
Sports drinks
Sweet coffee drinks
Alcoholic drinks
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Part 2
Losing Weight Basics
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1.
1
Control your portions. One reason why you might have
gained weight is due to eating portions that are too large. To
start losing weight, you will need to eat smaller portions. Eating
smaller portions can also help you to keep eating some of your
favorite foods while still losing weight.
For example, before loading up your plate with half a frozen
pizza, check the label to see what a portion size is and only
put this amount on your plate.
Or, if you want to have a bowl of cereal, check the box to see
how much you can have for one serving and use a measuring
cup to get the exact amount.
Controlling portions doesn't have to mean you're hungry all
the time if you try strategies to make yourself feel more full.

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2.
2
Write down everything you eat this week. People who
keep food diaries, according to a study published in the Journal
of the Academy of Nutrition and Dietetics, lose an average of 6
pounds (2.75 kg) more than people who don't keep a record of
everything that they eat. So force yourself to write down the
good, the bad and the ugly. Keep these tips in mind:
Be complete. Write it all down, including beverages,
condiments, and a description of how the food was
prepared. Don't pretend you didn't have that extra glass of
wine after dinner. If it goes into your stomach, it goes into
the journal.
Be accurate. Record your portion sizes in your food diary.
Don't eat too little or too much - keep track. Also, read the
ingredients list so that you can be accurate about serving
sizes.
Be consistent. Carry your food journal everywhere that you
go. As an alternative, you can use a diet-tracking app on
your smartphone or tablet.
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3.
3
Figure out how many calories you should eat each day
to lose weight. Losing weight isn't all about weight. The more
aware you are of the calories in the food you eat, the more easily
you'll be able to eat the right amount of food and do the right
amount of exercise to drop a couple of pounds. Take your food
journal and look up each item individually. Keep a running tally
and add up your calorie total for the day.
Next, look up how much a person of your age, height,
weight, and energy level needs per day in calories.
Add about 170 calories to your total. Recent studies estimate
that we tend to eat slightly more than we're able to keep
track of in a day.[9]

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4.
4
Make a meal plan, and stick to it. Decide what you're going to
eat this week before you're standing at the fridge and trying to
figure it out on the fly. Buy the right healthy ingredients to eat
the way you want to eat, and plan it out by the calorie.
Be realistic. If you like to eat out a lot, don't try to totally
eliminate eating out. Instead, plan on eating home-cooked
meals six days a week.
Cut down on the snacking, or try to make them healthy
snacks. Fresh vegetables with guacamole, unsalted almonds,
or fruit make for great weight-loss snacks.
Let yourself have non-food treats. Promise yourself that if
you can follow this for six weeks and exercise (if that is one
of your goals), you will treat yourself to a pedicure or a
massage.
Work indulgence foods into your calorie plan. If you do want
to have something that is a little higher in calories, then
make sure that you work it into your overall calorie goal for
the day. For example, if you are following a 1,800 calorie
plan, and you want to have a brownie that is 300 calories,
then you would only have 1,500 calories left for the day.

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5.
5
Eat fewer calories than you burn. The only surefire way to
lose weight is to eat less than you burn over the course of a day.
Sounds simple, but it takes work and consistency. That means
exercise. If you want to lose weight and stay healthy, you need to
start exercising. Aim for 15-30 minutes of exercise 3-5 times a
week to get started.
Try to tally your energy-output each day. It's helpful to keep
track of these with pedometers, or other weight-loss
tracking apps that you can use to make this easier. Read the
section about exercise for more specific tips.
Set mini-goals. Your ultimate goal might be to lose 20
pounds, but instead of focusing on that, think that you want
to lose 1 to 2 pounds (0.45 to 0.91 kg) this week. Or you can
focus on non-pound goals like skipping after-dinner snacks
this week or only drinking alcohol on weekends.
[10]

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It is important to understand that weight is entirely a
function of input and output. The input is the food you eat
and the calories contained therein. The output is your
energy output. To lose weight the output needs to be greater
than the input. It is that simple. Do not believe any of the
diet fads. If you are currently not gaining or losing weight
then just burning 300 extra calories per week or
eating/drinking 300 calories less per week (2 sodas for
example or a small burger) WILL make you lose weight - in
this case around 5 pounds of fat per year.

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6.
6
Drink at least 2 liters (2.1 U.S. qt) of water each day. Water
has the double effect of both hydrating your body and filling
your stomach with a certain volume of a liquid that has zero
calories. The Institute of Medicine determined that an adequate
intake (AI) for men is roughly 3 liters (0.8 US gal) (about 13
cups) of total beverages a day. The AI for women is 2.2 liters
(about 9 cups) of total beverages a day.
Drinking water about 30 minutes before meals can reduce
the number of calories people end up consuming, especially
in older individuals.
Research showed that dieters who drank half a liter of water
before meals lost 44% more weight over a period of 12
weeks, compared to those who didn’t.
Part 3
Exercising
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1.
1
Start doing basic aerobic and cardio exercise. Start with a
small goal of 30 minutes, 3 times per week if you aren't
exercising at all currently. Try these steps to get yourself going:
Buy a pedometer. Attach the pedometer to your belt and try
to take 5,000 steps daily. Move up to a goal of 10,000 to
15,000 steps as you get in better shape.
Start by walking to lose weight. Walking around your
neighborhood costs nothing and is a great way to start
moving. You can also try other low-impact exercises like
swimming, riding a bike or jogging.
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2.
2
Try machines at the gym. You can use a treadmill, an
elliptical trainer, a stationary bike, a rowing machine or a stair
climber. Start with short sessions and gradually add minutes as
you get more fit. Also, use the settings on the machines to
increase the intensity as you lose weight.
Do a variety of different machines until you find something
you like. Consult a personal trainer to make sure you're
using proper form to avoid injury. They're there to help, not
to intimidate you.

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3.
3
Take an aerobics class. You can take a traditional aerobics
class or try any number of movement-based exercise routines.
These are great ways of keeping yourself motivated in a group,
having fun moving around, and losing weight. Try any of the
following:
Kickboxing
Jazzercise
Zumba
Pilates
Yoga
Martial arts
Crossfit or Bootcamp
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4.
4
Get into strength training. Start small, aiming for one or two
15-minute sessions per week until you feel motivated to do more.
Exercise large muscle groups to burn more calories and lose
weight, instead of focusing on specific muscles. Try some of
these examples:
Start with squats paired with an overhead dumbbell press to
work your lower body and upper body at the same time.
Perform resistance exercises while sitting or reclining on an
exercise ball. You'll strengthen your core while
simultaneously working on other areas.
Use machines and free weights. These tools tend to focus on
particular muscle groups like the arms, shoulders, thighs,
glutes and upper back. Do these more focused exercises
after you work on exercises for multiple muscle groups.
Rest at least one full day between strength training workouts
so that your muscles can recover. Recovery will help you to
avoid pain and injury.

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5.
5
Play a sport. If you're not into the idea of exercise for the sake
of exercise, try finding a fun activity that you enjoy, which has
the added benefit of getting you moving. Find an intramural
league in your town, or just get together with some friends to
play a pick-up game every now and then.
If you don't like competitive sports, try doing something
that you can do by yourself. Swim, or play golf, or go hiking
instead of playing a game with a ball and a net.
Get a bicycle if you want to find a great way to get around
and exercise at the same time. Don't spend all that time
sitting down in your car when you could be burning calories.
Also, try going on a walk after dinner for 40 minutes-1 hour.
During this time, your body goes into fat-burning mode
until you eat in the morning. Make sure to do this after
dinner, because eating anything but protein will take you
out of the fat-burning mode and make sure to eat a good
breakfast.
Part 4
Staying Motivated

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1.
1
Find creative ways to eat less. While doing these things
alone won't necessarily make you lose weight, they can be
helpful little tricks to keep you moving on the right path. Try out
the following to help your hunger cravings during the day:
Eat three fewer bites of each meal.
Put your knife and fork down between bites.
Use smaller plates, and fill your plate only once.
Wait to eat until you feel hungry, don't just snack when
you're bored.

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2.
2
Find creative ways to manage your cravings. If you're
used to big snacks and indulgent meals, it's no secret that dieting
and switching to exercise is challenging. But learning to manage
your cravings for a big slice of cake or a greasy hamburger is
possible, with a little creativity.
Smell fresh fruit when you want a snack, instead of eating
something.
"Close" your kitchen between meals.
Don't keep sugary or fattening snacks in the house.
Some studies show that the color blue is an appetite
suppressant. Try getting a blue tablecloth, or blue dishes to
eat on.

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3.
3
Eat at home. Going out to eat makes it too easy to cheat. Food
sold at restaurants is commonly much higher in fat, sodium, and
other weight-loss killers. The portions are also often much larger
than what you might usually eat at home, as well. Instead of
heading out, try to make your own meals.
Eat in a small group, instead of a large one. Some research
shows that people eating at big tables tend to eat more than
people eating alone.
Don't eat while you do other things, in general. Watching
television, or reading, or working while you eat often causes
people to eat much more food than they normally would.
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4.
4
Eat cereal for breakfast. One recent study revealed that
people who eat cereal for breakfast each day have a much easier
time losing weight than people who eat other types of breakfast.
Start your day right with a high-fiber, nutrient rich natural
cereal, or oatmeal.
Switch to skim milk with breakfast and for use in other
dishes. Each lower-fat step you take down, you're losing
20% of the calories. Switching to a low-fat version of milk is
an excellent way to cut down on the calories you're taking in,
without having to sacrifice any of the nutritional benefits.
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5.
5
Decide to lose weight in a group. Commit to losing a
certain amount of weight by a certain date with the caveat that
you'll pay up if you don't lose. You may enjoy starting up a
Biggest Loser Club at work or with your friends, or you can
investigate a weight loss betting website.
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6.
6
Give yourself a treat now and then. If you're attending a
party or going out for a special occasion, allow yourself an
indulgence. Just make sure that these indulgences don't become
daily habits. Don't let a single slip-up derail your diet and
exercise plan. Get back to it, even if you forget for a day or two.
Try using non-food rewards as well. When you do something
right with your diet and exercise, treat yourself to
something. Go to a game with a friend, or get a manicure, a
massage or a trip to the movies when you meet your mini-
goals. Get yourself that new shirt that you've been wanting if
you meet your goal of losing a pound this week.
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Sample Diet
Sample List of Food and Drinks to Lose Weight
Sample List of Food and Drinks to Avoid to Lose Weight
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This is the secret store that sells the best
secret weight loss products in just one month