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Cap your sodium intake at a teaspoon or less a day by cutting back on processed foods and seasoning with the saltshaker, says Rebecca Lewis, in-house RD at . That should help you drop water weight, she says.
Sodium is often responsible for water retention and bloating because it brings water into cells, says Lewis. "A healthy diet should contain no more than 2,300 mg of sodium per day, which is about a teaspoon," says Lewis.
Unless you're training for a race or do high-intensity interval training, like indoor cycling and boot camp classes, several times a week, cut your daily carb intake to 1 or 2 servings of starchy foods per day, says Brooke Alpert, RD. That's about one slice of bread and a half-cup of rice, she says. You can also try swapping your AM oatmeal for a smoothie and reducing the amount of processed carbohydrates, like bagels, cereal, chips, and pasta, you eat.
"Your muscles store a type of carbohydrate called glycogen as a back-up energy source," says Alpert. And every gram of glycogen is stored with roughly 3 g of water, making you feel puffy.
With less carbs, your body will access the stored fuel in you muscle, burn it off, and drain excess stored fluids, says Alpert.
MORE:What Is Water Weight, Anyway?
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