CHANGE YOUR MIND AND BECOME SUCCESSFUL - Best Motivational Videos Compilation for 2017

Zumba TurnUP | Shut Up & Dance

Zumba fitness literally wants you to “shut up and dance” in this high-energy, four-minute workout featuring Zumba creator himself, Beto Perez, along with Maritza Bustamante. “The mix of cumbia and reggaeton rhythms means this is one hot choreo,” says the video’s description. Although there are zero verbal instructions given during the routine, the video displays graphics when direction changes are about to occur.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#7

Zumba Dance Workout

Multiple routines make up this 24-minute Zumba workout by Daniel Hayhurst. Hayhurst’s dance combinations get your heart rate revved up from the very first beat without a lot of talking or interruptions. In 2014, Hayhurst launched Danny’s Workout, a YouTube channel dedicated to teaching free Latin dance and aerobic classes. “The channel will continue with the Latin aerobics, featuring those classic Latin American styles such as the salsa, samba, reggaeton, merengue, and many, many more,” he explains in his debut video about the channel’s contents.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#5

The misunderstood psychology of weight loss — how to lose 30 pounds PART 3

Why?

Before you do anything, you need to figure out why you want to lose weight (or put on muscle). You need a compelling “why”. This is the psychological part of weight loss you’ll never hear about in an infomercial, but it’s the driving force behind the stunning physical transformations you see on shows like The Biggest Loser. Without your “why”, you’ll yo-yo diet and put all of the weight back on within a few months. Guaranteed.

Your “why” is something that should make you cry if you can’t have it some time in the future. It should be EMOTIONAL. It should be something you feel. It needs to be bigger than “Look good at the beach”. The thought of not having it should steer you away from temptation (because you will slip up, many, many times) and shock you into action when you feel lazy.

It should also be measurable and time bound. So what’s a good “why”? Here are a few you might want to use:

·         Get back to my college weight of [weight] so I can FEEL strong, confident and fit again by December 31st 2016

·         Be a ROLE MODEL for my kids and make them PROUD of me by losing 45 pounds in 2016 and keeping it off for life

·         Lose 45 pounds by December 31st 2016, so I can TEACH others how to do what I’ve done

·         ENJOY watching my kids grow up and have enough ENERGY to chase them around the house by losing 45 pounds in 2016

·         Get in shape by losing 45 pounds to FINISH the 2016 New York marathon

·         COMPETE in an all-natural body building contest in 2017 with body fat of < 7%

Before I got started losing weight back in 2008, I found a photo of me from 4 years earlier. I was about 30 pounds lighter and was in good shape. So my “why” revolved around that photo — “Lose 30 pounds and then gain 20 pounds of muscle by the end of 2010 so I look BETTER, have EVEN MORE ENERGY and FEEL AS GOOD as I did in that photo”. I kept that photo in my wallet and looked at it every day for motivation. And it worked. Really well.

https://medium.com/personal-growth/the-misunderstood-psychology-of-weight-loss-how-to-lose-30-pounds-in-2016-c26fbd8e16f3

Body Toning Afro Beat Workout: Burn to the Beat- Keaira LaShae

Body Toning Afro Beat Workout: Burn to the Beat with Keaira LaShae is a booty-shaking, total body cardio workout that employs African Dance-inspired exercise moves to burn fat, sculpt muscle and kick-start weight loss potential for the ultimate full body-toning experience from head to toe. Prepare to sweat and you shake your body to the percussive rhythm with Fitness and Music Star, Keaira LaShae as she coaches you through this intense, result-driven workout from the all new “Burn to the Beat” Fitness Series, exclusively on BeFiT! Activate your core and reveal a slim and sexy dancer’s physique as you shake, twist, and stomp to the beat of some of today’s hottest workout music. You will have a blast as you shape curves in all of the right places toning the arms, chest, shoulders, butt, abs, back, thighs, legs, and obliques with unique body-sculpting moves like pull punches, side punches, in/out taps, afro pull pumps, pull down twists, bow and arrows, hip rolls, afro birdies, TLC African marches, gallops, warrior blocks, diagonal birdies that will transform your body to the beat and have you moving like a pro! Maximize results as you ramp-up the intensity each time through with one of the best in the business right from your own living room with this fierce exercise routine that you can take with your anywhere. This routine is great for all fitness levels and requires only a towel and a bottle of water to complete. Join the party to lift, firm, and shape a sexy dancer’s body. From start to finish, it has never been this fun to get into shape. Tune in to BeFit every weekday for new workouts that you can take with you anywhere.

Latin Dance Workout for Your Living Room

This workout is sure to burn calories and put a smile on your face. Equinox instructor Nicole Steen guides you through an upbeat, 30-minute class for PopSugar Fitness. “When it comes to working out, the goal is to just keep moving, so don’t worry if the choreography doesn’t make sense. The more self-conscious you are, the less you move, so let go and focus on the fun,” says Steen.
http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#2

Want dancer abs? Try this 6-minute workout from DanceBody’s Katia Pryce

“The thing about dance is the second you get moving you’re getting your cardio in. You’re sculpting. You’re getting your endorphins up. You’re feeling confident. You’re feeling like you’re really, really moving your body,” says DanceBody’s Katia Pryce in this Well+Good video.

What makes this ab routine different from other videos? There are no crunches! In fact, in only six minutes, you’ll dance and move your way to a stronger core completely from a standing position.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#8

15 Things Nobody Tells You About Losing Weight

Unexpected effects of weight loss

Losing weight does more than give you an excuse to buy new clothes. Dropping just 5 to 10% of your body weight can improve your overall health and reduce your risk for chronic conditions like heart disease and diabetes. But shedding unwanted pounds can also have less-obvious effects, and not always for the better, says Adam Tsai, MD, a physician at Kaiser Permanente Colorado and a spokesperson for the Obesity Society. Here are the good things—and the bad—that you don't normally hear about losing weight.

Your energy levels will skyrocket

A big energy boost is often the first thing people notice when they start dropping weight. Why? When you're carrying around fewer pounds, you use less energy to simply go about your day, says Dr. Tsai. Weight loss also improves oxygen efficiency, so you won't find yourself out of breath so easily when climbing stairs or hustling to catch the bus.

Your memory may improve

In a 2013 Swedish study, older women scored better on memory tests after six months of following a weight-loss plan. Brain scans showed more activity during the encoding process (when memories are formed) and less activity during memory retrieval, suggesting greater recall efficiency. "The altered brain activity after weight loss suggests that the brain becomes more active while storing new memories and therefore needs fewer brain resources to recollect stored information," said study author Andreas Pettersson, MD, in a press release. Previous research has also linked obesity to poor memory, especially in pear-shaped women who carry extra pounds around their hips.

Your relationship will be tested

Losing weight can make you feel sexier, but your slimmed-down body—and that newfound confidence—won't necessarily strengthen your bond with your spouse. In a 2013 study from North Carolina State University, researchers found that although dropping 60 pounds or more in two years or less usually improved couples' relationships, occasionally a dieter's partner felt jealous or threatened. Why? Your body transformation may force your significant other to consider his or her own health choices, says Gail Saltz, MD, Health‘s contributing psychology editor. Another problem: Your partner may worry about how your personality might change. “You feeling great, sexy, or confident could shift the balance of the relationship,” Dr. Saltz says. “They fear losing the identity of the more confident one or losing the upper hand.” Many of these challenges could apply to friendships, too.

Your risk of cancer will be lower

You know that smoking, sun exposure, and radiation can cause cancer, but obesity has been linked to several types of cancers as well, says Dr. Tsai. Being overweight causes inflammation that triggers cell changes within the body. Dangerous levels of inflammation can be lowered, however, by losing just 5% of your body weight, according to a 2012 study on post-menopausal women published in the journal Cancer Research. And a 2014 study published in Obesity Research found that morbidly obese men who underwent bariatric surgery reduced their cancer risk over the following years to roughly that of normal-weight people.

If you were depressed before, that may not change

Does being overweight make you depressed—or does being depressed lead to weight gain? It's not always possible to tell what comes first, says Dr. Tsai. And while most people feel happier after they've lost weight, it's not a cure-all. "For a smaller percentage of people, mood will not improve even after they lose 100 pounds," he says. That may be because weight loss doesn't address any underlying problems you may have, says Dr. Saltz.

Foods may taste different

Losing a lot of weight in a small amount of time may alter your taste buds. A recent Stanford University study revealed that after bariatric surgery, 87% of patients reported a change in their sense of taste. About half said food tasted sharper, while the other half said food tasted duller. The upshot: those who tasted food less intensely after surgery lost 20% more weight over three months than those who said foods tasted stronger. The study authors say more research is needed to determine why the change in taste occurs, but another recent study did have similar findings. The study, from Leicester Royal Infirmary in the United Kingdom, found that three quarters of weight loss surgery patients developed a dislike for certain foods after their operations, most often meat and dairy products.

Working out will be more fun

When you're carrying around extra pounds, exercising can make your joints hurt and lungs burn more than someone who's at a normal weight, says Dr. Tsai. Once you start to slim down, exercise will start to feel less like a chore and more like the fun, energizing experience that it should be. Plus, being lighter can also make you faster and stronger. Take running, for example: It's generally believed that for every pound lost, an athlete can shave two seconds off the time it takes to run a mile.

Your bones may change

Ever heard that losing weight weakens your bones? While it's true that weight loss is associated with bone loss, it's only a big concern if you become underweight or follow an unhealthy diet, and the National Osteoporosis Foundation says that the benefits of weight loss usually outweigh the risks. Extra weight can make your bones stronger (they have to be, to carry the extra pounds) but it also damages joints. And new research suggests that visceral fat around the belly is particularly bad for bones, for both men and women. Losing weight can help, as well as reduce arthritis symptoms, according to a 2013 review published in the Journal of the American Academy of Orthopedic Surgeons.

You'll probably spend less on health care

Normal-weight people spend less money on medical bills and expenses than their overweight peers, according to a 2009 study published in the journal Health Affairs. Specifically, researchers found obese people spent $1,429 more—that's 42% higher—than their normal-weight peers, most of which went toward prescription medications needed to manage chronic conditions. And a 2014 report on Michigan residents found that annual health care costs for people who were extremely obese were a whopping 90% higher than those of normal-weight individuals. 

In related sad-but-true news, you might notice something else when you lose weight, as well: Doctors (whose bias against obese patients has been well documented) may treat you better, too.

You may get a raise

It's not just doctors who may treat you better after losing weight; your employer might, too. Studies have shown that obese people make less money than normal-weight workers, especially among women. In fact, a 2004 study published in Health Economics found that the average paycheck for an obese worker was about 2.5% lower than that of a thinner employee. Dropping down to a healthy weight may also get you more job offers, according to a 2014 British study.

You may be able to toss your meds

Maintaining a healthy weight can protect you against diabetes and heart disease—but what if you're already overweight and suffering from these conditions? Good news: Slimming down can still help. "These conditions won't necessarily go away, but you may be able to reduce your symptoms and the amount of medication you take," says Dr. Tsai.

You may be able to take less blood pressure or cholesterol medication, for example, or learn to manage your type 2 diabetes without giving yourself daily injections. Studies also show that losing weight may allow you control chronic conditions like asthma and heartburn without (or with less) medication, as well. In related sad-but-true news, you might notice something else when you lose weight, as well: Doctors (whose bias against obese patients has been well documented) may treat you better, too.

Your skin may sag

One thing many people aren't prepared for after a dramatic weight loss is the loose, sagging skin. It won't go away overnight—or perhaps ever—and it may leave you feeling disappointed with your new body. Some opt for body contouring procedures like a facelift, breast lift, or tummy tuck, but any surgery carries risks, and in most cases insurance will not cover these cosmetic surgeries.

You'll catch more zzz's

People who lost at least 5% of their body weight over a six-month period slept an average of 22 minutes longerthan they had previously in a 2014 University of Pennsylvania study. And earlier in the year, Finnish researchers reported that modest weight loss significantly improved symptoms of sleep apnea.

"Losing weight usually means there's less there to physically constrict your breathing and less soft tissue to block the upper airways," says Dr. Tsai. Better sleep also helps your body burn fat more efficiently, so getting a good night's sleep means you'll be more likely to keep those pounds off.

You could boost your chances of having a baby

If you've been trying to get pregnant, losing a few pounds may help. A 2009 study published in Fertility and Sterility found that obesity in women is associated with infertility and polycystic ovary syndrome, and that the younger a woman is when she becomes obese, the harder it could be for her to get pregnant.

Slimming down can also help ensure that you have a healthy pregnancy and a healthy baby, since a mom's weight during (and even before) has been linked to all sorts of health outcomes for her kids.

Your eye health will improve

Matthew McConaughey told interviewers that his rapid weight-loss in preparation for his role as an AIDS victim in Dallas Buyers Club caused him to start losing his eyesight. That may be the result of extreme calorie restriction or nutritional deficiencies—but for most people, weight loss can actually protect their vision from obesity-related conditions like type 2 diabetes.

A 2013 University of Georgia study, for example, found that higher body fat percentage was associated with lower levels of the antioxidants lutien and zeaxanthin in retinal tissue. "The results indicate that adiposity may affect the nutritional state of the retina," the authors wrote. "Such links may be one of the reasons that obesity promotes age-related degenerative conditions."

 

http://www.health.com/health/gallery/0,,20888773,00.html#unexpected-effects-of-weight-loss-0

Dance Cardio Workout - 40 Minutes Dance cardio To Burn Fat - Total Body Workout

17 FOODS YOU CAN EAT AS MUCH AS YOU WANT

Fat Burning Dance Workout | Beginner Cardio for Weight Loss, Hip Hop Fun at Home Exercise Routine

In just under nine minutes, Joy Scola takes you through a beginner hip-hop workout to tone your body and burn fat. Don’t let the word “beginner” fool you. There’s just enough time to work up a sweat in this routine. Not sure if you can do hip-hop? Don’t worry! “Anyone can dance. It’s not about looking a certain way or doing certain moves,” Scola says. “It’s just about having fun and knowing that if you’re moving your body, you are improving your health, reducing stress, and burning off unwanted fat.”

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#8

15 Dance-Inspired Squats That’ll Make You Shake Your Booty

If you’re sick of doing endless repetitions of traditional squats, check out this informative YouTube video to challenge your muscles in new ways and spark some exercise creativity. “We asked certified personal trainer and Women’s Health’s Next Fitness Star Selena Watkins to pull together 15 dance-inspired versions of this classic booty toner, and the results are giving us a whole new appreciation for an old-school move,” says the magazine.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#8

Get a Full-Body Workout Without Leaving Your Bed

 If you aren’t a morning person, the thought of jumping out of bed to get to the gym may sound like the worst idea in the world, especially on a lazy Saturday morning.

Wouldn’t you love a workout to tone and tighten your legs, abs, and shoulders without even getting out of bed? These five exercises require no clothes, no equipment, and can be over and done with before you make your morning coffee.

Benefits of exercising in bed

Unless you sleep on a bed of concrete, most mattresses provide a slightly unstable surface. Similar to using a foam mat or exercise ball, bed exercises may help recruit small stabilizing muscles while working large prime movers. Unstable surfaces can be beneficial for building core strength, improving balance, and toning areas of the body like the abs and glutes.

No clothes, no equipment, no excuses. This workout will be over and done with before you make your morning coffee.

Supine leg marches

This exercise targets the muscles of the glutes, legs, and core. It’s a variation of a regular glute bridge.

1. Lie on your back with your knees bent and feet flat on the bed, hands by your side.
2. Lift your buttocks off the bed until your body is in a straight line.
3. Without straightening your leg, press into your supporting heel as you lift one leg off the bed. Bring the knee toward your chest until it’s in line with your hips.
4. Return your foot to the bed and repeat on the other side without lowering your hips.
5. Repeat for 20 repetitions.

Reverse crunches

This exercise targets the lower abdominals. Slower is better for this movement. Focus on core stability and don’t rely on gravity or momentum.

1. Lie on your back with your hands by your side, palms down.
2. Keeping your legs straight, use your abs to lift your legs toward your face until your toes touch the headboard.
3. Slowly lower your legs back to the bed, engaging your abdominals. Don’t let your lower back arch up off the mattress. Feel as if you’re knitting your ribs together and pulling your bellybutton toward your spine.
4. Repeat 10 times. Complete 3 sets with a 30-second rest between sets.
5. If this is too challenging, try decreasing the load by bending your legs to 90 degrees and moving through a smaller range of motion.

Straight leg lifts

This exercise targets the quadriceps on the front of the thigh. It’s often seen in physical therapy, as it’s ideal for people with knee pain or instability.

1. Lie on your back with your legs straight, feet flexed, toes toward the ceiling.
2. Lift one leg to 45 degrees, engaging the quadriceps on the front of the thigh.
3. Hold for 1 second and lower back to the bed.
4. Repeat 15 to 20 times on each leg. Complete 3 sets with a 30-second rest between sets.

Modified handstand push-ups

This exercise targets the shoulders, upper back, and core muscles. It can help build shoulder stability and strength for full handstand holds or handstand push-ups.

1. Lie on your belly with your head near the edge of the bed.
2. Slide yourself forward until your hips are on the side of the bed. Place your hands on the floor in a handstand position, shoulder-width apart.
3. Lower yourself toward the floor, bringing your head between your hands. Try to remain as upright as possible. You can change the intensity of the exercise by walking your hands out to make it easier, or bringing your hips off the bed to make it harder.
4. Repeat for 10 repetitions. Rest 30 seconds. Repeat 3 sets.

Glute hamstring leg lifts

This exercise is great for targeting the glute and upper-hamstring area. Focus on engaging the buttocks muscles, keeping the core tight and working your body against gravity in a small range of motion.

1. Lie on your belly with your feet toward the end of the bed.
2. Slide yourself back until your legs slightly hang off the bed. Your hip crease should be about 6 inches from the edge of the bed.
3. Place your hands under your head for support if needed.
4. Engage your core by pulling your bellybutton up off the mattress.
5. Put your heels together, toes apart, and lift your legs toward the ceiling without arching too much through the back. You should feel this movement primarily in your glutes.
6. Lower down halfway and repeat 20 times.

Takeaway

Try these exercises in bed to tone and tighten your buttocks, abs, and shoulders. And hey, if you’re craving some cardio, I’m sure you can grab your partner and experiment with other ways to get your heart pumping before the sun comes up. (Yes, we had to go there!)

http://www.healthline.com/health/exercises-you-can-do-from-bed#5

Cardio Fitness Party Workout: Burn to the Beat - Keaira LaShae

“You’re going to need a lot of energy for this one, so get ready. Give me everything you’ve got!” says BeFit’s dance and fitness trainer Keaira LaShae in the video introduction. With moves like body rolls, burpees, and jump squats, this 10-minute, full-body workout will rev up your metabolism and build muscle. Plus, you won’t miss going to the gym with the party vibe in this video.
http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#4

High Cardio Workout: Nagada Sang Dhol Baje - Ram-Leela Review

Doonya describes themselves as “your at-home solution for fun dance-fitness! We bring the energy and dance of Bollywood, India’s movie and music industry, straight to your living room.” With loads of energy, Doonya co-founders Kajal Desai and Priya Pandya give you a taste of their high-powered dance routines with this four-minute video that’ll leave you wanting more.

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#8

20-Minute Cardio Dance Workout from a Celebrity Trainer

When trying to learn a new dance workout, sometimes the choreography can be downright intimidating. Thanks to this 20-minute PopSugar Fitness dance workout, learning the routine just got a little easier. Celebrity fitness artist Nicole Winhoffer guides you through the movements in an encouraging tone. Think you can’t dance? “Everyone can,” says Winhoffer. “It’s about changing the thoughts in your head. Try studying a dance video like one of my NW Method dance workouts. It will be sure to get you moving!”

http://www.healthline.com/health/fitness-exercise/best-videos-dance-workout#8

These 5 Signs of Nutrient Deficiencies are Written All over Your Face!

Doing a number of blood tests, which can be quite expensive, is the usual way to check if you have any vitamin deficiency. Any insufficient amounts of any nutrient will be revealed in this way.

Fortunately, there is a simpler and easier way to discover if you have any vitamin deficiency. And guess what? -- It is completely free!

You should know that your face is able to reveal a lot more than you think. We recommend you to pay close attention and see if you have experienced the following signs that indicate a certain vitamin deficiency.

5 Signs of Nutrient Deficiencies

Pale Complexion

You have a lack of vitamin B12 if your face gets paler day by day. Another symptom of being deficient in this vitamin is having a completely smooth tongue.

That is why you need to check your tongue before making a conclusion. Memory problems and fatigue are also some of the symptoms.

Consume more grass-fed meats, wild-caught fish and organic poultry if you want to improve your condition.

Bad Hair

You might have a vitamin B7 (biotin) deficiency if your hair has seen many bad days being dry, brittle and full of dandruff.

People who take a lot of antibiotics usually experience vitamin B7 deficiency. That happens because antibiotics destroy the intestinal bacteria that synthesize biotin.

Consume more biotin-rich foods like mushrooms, egg yolks and cauliflower if you want to improve your condition.

Puffy Eyes

Some of the symptoms of iodine deficiency are having bloated legs and puffy eyes. Dry skin, weight gain and brittle nails are some of the other signs that indicate an iodine deficiency.

It is time to change your diet if you consume a lot of low-salt foods. If you want to improve your condition, you will have to consume more salty foods.

Even though the main source of iodine for many people is table salt, you should know that you can also use seaweed, sea vegetables and saltwater fish in order to improve your iodine levels.

Pale Lips

Symptoms that indicate a lack of iron are having pale lips and gums. Iron deficiency is more common in women than men. If you start to fill like you want to eat ice, clay or dirt, you should know that your body wants to tell you that you have
a lack of iron.

The consumption of spinach, dried beans, red meat and fish will improve your condition.

Tender or Bleeding Gum

You know that you have a vitamin C deficiency if you have bleeding and acing gums accompanied by teeth which are not in good shape.

Serious health problems, including muscle ache and even scurvy, may occur if you have insufficient amounts of one of the most essential vitamins.

Scurvy is a disease which can result in falling out of teeth if it is not treated on time.

Consume a lot of vitamin C-rich foods like citrus fruits, berries, cantaloupe, mango, kiwi, papaya, red peppers and watermelon if you want to improve your condition.

http://www.goodmorningcenter.com/5-signs-nutrient-deficiencies-written-face/

How To Reduce Water Retention, Backed By Science

Although you may see lots of fad diets and supplements online, there are only a few ways to reduce water retention naturally, backed by science.

Often, especially when attempting to lose weight, water retention can result in the perception that weight loss is not occurring and make you look bloated, hiding your hard work!

Additionally, water retention can cause discomfort and dissatisfaction with how your body looks and feels, along with digestive issues and stomach ache.

In this article, I’ll describe some scientific techniques you can use to help reduce water retention and allow you to look and feel great, along with looking about 4 weeks leaner in just a few days!

Drink More Water To Reduce Water Retention

Interestingly, one of the best things you can do to reduce water retention is to actually drink more water – sounds odd, right?

Well, the human body is amazing and can adapt to just about any situation. Being dehydrated is no different.

When you restrict the amount of water you are consuming, a hormone called antidiuretic hormone is released from the pituitary gland in response to the amount of water available in the body (1).

When hydration levels are low, this hormone is released, reducing the amount of water that is excreted through urine, making it very concentrated with sodium and other waste products. This actually causes bloating!

When you ensure that you are hydrated, this hormone is restricted from being released, in order to excrete more water which is less concentrated, so you therefore retain less water.

In short, the body needs to maintain a balance of water and sodium; when one is higher in the body than the other, more of it needs to be removed from the body to maintain this balance.

Additionally, when hydration levels are low, the body can react by retaining the water you do happen to consume, in an attempt to balance this ratio. By ensuring that you consume enough water throughout the day, you can optimize this balance between sodium and water and reduce water retention.

Eat Less Salt to Reduce Water Retention

Despite the fact that sodium is essential for survival, having too much of it in your diet can create an imbalance, causing water retention.

As mentioned in the last section, having far too much salt in your diet can offset the balance between sodium and water.

When salt levels in the body rise, antidiuretic hormone is released in order to excrete less water yet more sodium. In doing so, the body will retain water in order to fix the imbalance (1).

Unsurprisingly, multiple studies have indicated that when sodium intake is increased, water retention begins to rise which can lead to unsightly bloat and discomfort (2, 3, 4).

In order to avoid water retention as a result of overconsumption of salt, monitor your intake and attempt to avoid heavily processed foods, which may have high amounts of sodium. As sodium and water work together and maintain a healthy balance, if you consume more sodium you should naturally consume more water to maintain an equilibrium.

Use a Natural Diuretic to Reduce Water Retention

Fortunately, when water retention gets too high, you can turn to natural supplements that have been scientifically shown to have diuretic properties.

Dandelion seems to be one of the most promising supplements for acting as a diuretic. In fact, one study indicated that when subjects ingested a supplement containing dandelion, frequency of urination increased significantly in relation to a placebo group (5).

Astragalus is a traditional Chinese medicine that has been used for years due to its natural diuretic properties.

One study showed that supplementing with Astragalus might, in fact, increase frequency of urination. Additionally, another revealed that supplementation of the herb may aid kidney function (6).

Lastly, caffeine and a popular testosterone-boosting supplement called Tribulus may also have diuretic properties to reduce water retention. A study on the supplement revealed that, when taken regularly, subjects increased the volume of water being excreted through urine, indicating a potential flushing effect of excess water aiding the issue of water retention (7).

Based on the evidence, use of these supplements might promote a diuretic effect, allowing you to excrete excess water and reduce water retention naturally.

Try Restricting Carbs to Reduce Water Retention

Did you know that carbohydrates increase the amount of water stored in your body?

When you consume carbohydrates, they are broken down into something called glucose, which is basically sugar in your blood. When blood glucose rises, it has a couple of different potential fates.

Firstly, this glucose can be immediately used for energy. Alternatively, this glucose can be stored in the muscle in a form called glycogen.

Interestingly, when glucose is transported into the muscle and stored as glycogen, this glycogen also brings water with it.

In fact, one study revealed that for every gram of glycogen stored, roughly 3 grams of water were stored in the muscle with it. If you’re consuming a large amount of carbs, that can equate to a large amount of water being stored (8).

It must, however, be noted that storing glycogen in the muscle along with water is not necessarily a bad thing. Having glycogen and water allows for a usable energy source along with proper hydration, but this can often lead to unsightly bloat and discomfort.

If other methods of dropping water retention fail to help, slightly restricting carbohydrates may help reduce the amount of water that your body is hanging on to.

How To Eliminate Water Retention Naturally

Water retention, while sometimes necessary, can often lead to discomfort and hide your hard work in the kitchen and gym!

Luckily there are a few techniques you can use to reduce the amount of water your body is retaining, as discussed above.

When water intake is low and sodium levels are high, antidiuretic hormone is released, which can cause retention of water to help balance out hydration and sodium levels in the body. Ensuring adequate water intake can help avoid the resultant water retention.

And lastly, using natural diuretic supplements such as dandelion or hibiscus and then restricting carbohydrate intake may be the best combination for you to reduce the amount of water your body is retaining.

References

1. Fressinaud, P., Rohmer, V., Galland, F., Marcais, J., Bigorne, J. C., & Fressinaud, L. (1979, December). Effects of low, normal and high sodium diet on antidiuretic hormone and prolactin (author’s transl). In Annales d’endocrinologie (Vol. 41, No. 1, pp. 63-64).
2. Kojima, S., Inoue, I., Hirata, Y., Saito, F., Yoshida, K., Abe, H., … & Yokouchi, M. (1987). Effects of changes in dietary sodium intake and saline infusion on plasma atrial natriuretic peptide in hypertensive patients. Clinical and Experimental Hypertension. Part A: Theory and Practice, 9(7), 1243-1258.
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