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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

Is water retention stopping me from losing weight?

I have been using the site for the last three weeks and been finding it really easy and helpful. I have managed to keep a green tick for each week and am exercises three times a week. In my summary for the week I am about 2300 calories "in the green" and yet when I weigh myself I have put on at least a pound. I take it that this is water. In fact, I am sure it is, but I just need some reassurance. I am not pre-menstrual, but I did go out on Friday night. I had saved up my calorie allowance, only had one glass of wine and drank buckets of fresh orange and soda water. I don't feel bloated....just disappointed.

A.

Our expert says...

Hi,

 

I’m glad that you have found our site easy to use and helpful.  It certainly sounds like you have been doing all the right things!  I think that your body is just getting used to your new diet and, if you stick to it, the weight will start to come off.

 

Water retention could certainly be one reason for the weight not coming off straight away.  Check that your diet does not contain hidden salt, for example in processed foods, and don’t add salt to your cooking or food.  As I am sure you know, the sodium present in salt is diluted by the body by retaining more water.  If you are eating a well balanced diet, you will be getting adequate sodium in your diet.

 

On the other hand, potassium works in conjunction with sodium in maintaining water balance, so can reduce water retention.  Make sure that you diet is rich in this mineral by eating plenty of vegetables (at least 5 a day if possible), fruit (a couple of bits on top of 5 veg) and wholegrains.

 

Finally, do make sure that you are weighing and entering everything that you eat and drink in your food diary.  I only mention this as it is a mistake that many new members make when first joining our site.  Estimating portion sizes generally leads to underestimating and not making a note of everything as you eat it often leads to forgetting to enter it later!  But if you remain vigilant and as disciplined as you have been, I am sure you will be successful.  Good luck!    

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