What is water retention?

Ever heard to water retention? Yup, other than storing fat, excess water retention (takungan air badan berlebihan) can make you look soft as well, especially an issue once you have managed to reduce your body fat and “still” dont look as toned as you envisioned, ah yes vanity rules hahaha.

Water or fat: How to tell the difference?

You can do a lil pull test. Just grab a nice layer of fat (you tummy would be a good idea), and pull. Water will tend to wobble more than fat will over the abs tetapi susah jugak to identify sekiranya you have lots of fat (salah nisbah nanti). But typically, reducing water retention becomes relavant once your body fat percentage hits below 15%.

…reducing water retention becomes relavant once your body fat percentage hits below 15%….

What causes it?

Well various factors can lead to or increase water rentention, among them:

  • Excess sodium (salt) intake (makan garam berlebihan)/li>
  • Sakit jantung or kidney
  • Genetics

Water is the best way to get of excess water?

Well we all know that salt acts like a sponge and retains more water so yeah cutting down on garam would be a good idea. Selain itu, the most important thing to remember is that you actually have to drink more water to remove excess water.

…the most important thing to remember is you actually have to drink more water to remove excess water….

Why? Coz if you dont, the body will try to conserve bodily fluid, thinking that its not gonna get much more. So yeah 1.5L of water per day is advisable. People that know me will tell you that I always always carry a small bottle of water with me.

So yeah 1.5L of water per day is advisable. Thats about 8 regular glasses.

Here are various methods to get rid of excess water in your body:

  • Drink more water!
  • Kurangkan pengambilan garam.
  • Run in a sweat suit or baju panas.
  • Fat burners are very diuretic (diuretic is any drug that elevates the rate of urination).
  • Watermelon is supposed to be diurectic.
  • Asparagus as well.
  • Foods rich in fiber tends to absorb more water during digestion.
  • I’m sure ada banyak lagi cara lain but this should be enough lah.

Diuretic is any drug that elevates the rate of urination.

Kevin Zahri

I am a US certified personal trainer and nutritionist with over 12 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur.

More about me here or follow me on Facebook or Twitter.

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  • black runner

    yea..thanxx kevin, its just what i need rite now :) i’ve been shedding some kgs, but it seems something just not rite…maybe this is the case. tq!

  • yup black runner, gotta keep an eye on da sodium ;)

  • I’m pulling my tummy.
    fat or water?
    I can’t tell la. =\

  • Hi there,
    Nice blog, I just found it and I am already a fan.
    I hope it is not too brash but I have just started writing about my own weight loss. I shed 21 pounds in a single month, so I am really glad, and I am curious if you could write about the weight loss system I used for your blog readers.
    My most recent post is acai berry weight loss.
    If you would like to do a link exchange that would be incredible as I want to discuss my weight loss success with your readers. If I can lose that much weight then anyone can. Whatever you do, don’t give up and you WILL meet all your weight loss goals!
    with kind regards,
    Claudia

  • Hello Claudia,

    Thanks for the feedback and congrats on your weight loss success.

    If you like, you can write me a story on how you achieved your weight loss. Doesnt have to be too long. Before after pics are always welcome.

    At the end of the post, I can link it to your blog.

    Lemme know.

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  • tan

    kevin, some time ago i lost weight, about 6 kgs, but still, my arm didnt really look they had lost fat, some friends also said the same thing when i asked them, tht i have a slightly bigger arm. so is that water retention too? i read somewhere that it can be at certain regions of the body too, not necessarily all over or just thighs ;)