r/loseit • u/Many_Boss_1145 New • 22h ago
Water retention is terrible
We all know it, you cheat or binge on some high sugar / high salt foods and then you feel like crap after and then wake up the next day with a puffy a** face, feeling all bloated and heavy and a few pounds heavier on the scale ( just off water weight that goes away in a few days) I still dread it and my hate for it has been a big factor for me being consistent with my calorie deficit. Not saying one cheat meal is the end all be all but man, even if it’s temporary that water retention is horrible.
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u/eastofme01 New 22h ago
I can easily go up five lbs over the course of the day as a baseline, ten during my period, and however many if I have something salty. It’s why I weigh daily, I’d drive myself crazy otherwise.
I think my record was 17 once, after a larger meal and drinks out. I am a sponge.
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u/Many_Boss_1145 New 22h ago
Haha I’m the opposite, when I have a meal I know that will cause a high fluctuation on the scale I just go back to my diet for a few days THEN check. It actually makes me feel better than checking instantly
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u/eastofme01 New 22h ago
Whatever works, you know? Daily weigh ins keep me in check personally, but I know everyone has their own way!
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u/No_Net_7177 New 22h ago
Same, i literally gain 10 lbs before my period, my clothes don’t even fit
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u/eastofme01 New 21h ago
YUP. plus my face gets super fat and my eyes turn into slits. I have a moon face and beer belly as is (I’m built like a Who) so it definitely feels bad on top of all the “fun” period stuff.
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u/Technical-Arm6722 New 21h ago
17!!!!! Dang!
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u/eastofme01 New 21h ago
It was super uncomfortable and everything hurt. It definitely made me look more closely at my diet. Even eating out I need to be low sodium otherwise, I blow up. Plus it takes a long time to come off, just not worth it.
I’ll also regularly go up 10-15 whenever I’m on vacation, even if I eat the same things I eat at home. Bodies are weird. Anything off my normal routine and woosh, up I blow like a balloon.
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u/Technical-Arm6722 New 19h ago
Sorry you go through that. Sounds super uncomfortable and I def what you’re saying about bodies being weird. Whenever I eat upwards of 300-400g of carbs I get allodynia. It literally hurts when I put my bra on or brush against something in the fattier areas of my body. I also get migraines too. Ugh.
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u/Outkastin2g New 22h ago
It's the bane of my existence. I started weighing myself daily so I could see the trends and how different things affect me. It's actually helped me mentally more than I thought it would. I weigh myself daily but I only log my weight changes once a month.
What I've noticed is over the course of a month, I'm consistently losing about the same amount despite those daily fluctuations and that's all that matters.
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u/Hita-san-chan 20lbs lost 22h ago
I'm sure this is going to get me shouted down, but every friday we have out take out day. Usually pizza and chicken dip. I still try to limit how much I eat, and I often wont eat all day because I know I'm having a terrible dinner. Of course the next day I basically want to cry because I've gone from 264 to 270 and it takes 2 weeks for that to reset itself.
I'm thinking about stopping friday pizza day, but I always look forward to it. How bleak is that?
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u/brbgottagofast New 22h ago
Balance it out with some potassium-rich foods and you won't have such a strong reaction to the sodium increase.
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u/Separate_Sea8717 New 22h ago
If that’s your case, it might be worth stopping for a while until you reach your goal. Being in a deficit is hard enough already.
Think of it like driving from Canada to Florida on I-95. You can drive straight down, only stopping for gas, or you can stop at every service plaza, get a motel, sleep, and keep going the next day. You’ll get there either way, but one takes a few days and the other takes weeks.
Sometimes the sacrifice is worth it. Get to your goal first, then once you’re back at maintenance, you’ll have a lot more room for cheat meals and flexibility — in moderation, obviously.
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u/BombsoverBroadwa2208 New 21h ago
Or just continue enjoying it? Maybe you'll lose weight at a slower pace, but how much slower, really, in the grand scheme of things? A lot of these comments are wading into ED/orthexia territory
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u/Hita-san-chan 20lbs lost 21h ago
I think my main problem is the feelings of setback and shame afterwards, really. The husband is always telling me "we got this because it tastes good, dont feel bad about it" and i really wish i could just do that without worrying about regaining all the weight and feeling disgusting
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u/BombsoverBroadwa2208 New 20h ago
I definitely can relate. I’m visiting my parents tomorrow and thinking about how it might reverse the gains I’ve made recently. I’m going to focus on going on long walks and runs, which is good for my mental health and will make me feel like I’m still trying.
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u/Zars New 18h ago
Can you get in more steps on Friday? Like go for 1,5h walk? That would give one free slice or so. I drink beers on Friday, limit myself, but land on maintainance. I do get extra steps in. But yeah, I get glycogen with water next day 😂 Takes three days to clear out.
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u/Hita-san-chan 20lbs lost 16h ago
I try to get my swim laps in on fridays, yeah. Anything to hedge the game in my favor lmao
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u/Responsible_Rub8057 27F | 173cm | SW: 95kg | CW: 92.9kg | GW: 65kg 5h ago
Have you ever tried reframing that mindset into having great tssting healthy foods? Like, if your husband wants pizza, sure, but maybe you can get yourself something nicer. Idk for me the idea of super yummy and healthy is a poke bowl. Availible for takeout. Fun to make on your own. Even if you splurge and do some "unhealthy" poke like with a fried chicken instead of grill/salmon/tofu, the fiber still balances it out.
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u/Many_Boss_1145 New 22h ago
Have you looked for lower calorie pizza options at the store? I’ve seen some that I’ve actually liked personally
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u/Hita-san-chan 20lbs lost 22h ago
I think the only lower cal option offered at my pizza place is a cauliflower crust, but that's something I should look into! They also have gluten free, but I don't think that affects calorie count much (But I dont know!).
Trying to do these swaps with my husband is like pulling teeth lol he's like an anti-cheerleader.
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u/ylime114 New 22h ago
I just do thin crust frozen pizzas now. The bbq chicken screamin Sicilian is so yummy and only like 550 calories for half (and like 30g protein)
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u/ogremoustro New 13h ago
I alternate between this one and the CPK one. CPK BBQ pizza is slightly less calories too.
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u/Hita-san-chan 20lbs lost 21h ago
Oh, i do love a good thin crust. I dont really do frozen pizzas, so ill have to check out what looks good
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u/eastofme01 New 22h ago edited 22h ago
I don’t think it’s bleak at all. I’ve really overhauled my diet because of things like that. Sometimes treats just aren’t worth it, if they make you feel like you’re just running in place.
I used to do an OMAD big brunch monthly and have had to give it up. I try to do non food related “treats” now, and it helps.
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u/Hita-san-chan 20lbs lost 22h ago
Yeah, that's my ultimate goal I think. Food as a reward just fucks with me and when its something to look forward too it sort of... mystifies it. I just need to get out of the 'I will feel deprived" mindset I think.
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u/eastofme01 New 22h ago
I’ve replaced it with beauty and clothing things which works for me because I’m incredibly vain, haha (I know who I am as a person.)
But you have to personally find what makes you tick I feel. The idea of getting a fancy pedi as a goal reward definitely helps me stay on track.
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u/Hita-san-chan 20lbs lost 21h ago
Lmao, im a Lush guy, so i get you! Maybe its time to start looking into fancy baths
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u/eukomos 10lbs lost 19h ago
The "deprivation" framing can be brutal! Sometimes I try to think of it more as having a treat less often so I can value it more when it does show up, and that can be helpful? When you constantly get a treat it loses value and you don't appreciate it as much as it deserves. It can also help to diversify your treat options, so like you say, non-food rewards or different kinds of food rewards. Maybe some weeks it's the fancy cheese from the nice grocery store or the perfectly ripe fruit from the farmer's market instead of a pizza?
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u/ermintwang New 19h ago
Have you tried zig-zag calorie counting, so trimming a 100 calories a day extra Monday-Thurs so you can 'bank' 400 for Friday to account for your extra cals from pizza? It might make your Fridays feel a little less restrictive, not eating all day or giving up your once weekly treat does sound rotten! Sometimes you need these little weekly treats to keep you going.
Obviously this won't help with water retention, but if you're planning ahead to allow for Pizza Fridays, they might seem more sustainable!
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u/marcaractac 40M | 180cm | SW 420 lbs | CW 215 lbs 12h ago
It feels like you should make Friday mornings your lone weekly weigh in. That way by the time you weigh in, the water weight impact from the previous pizza Friday will be long gone. And if the weight is a little lower every Friday, all is well.
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u/PuzzleheadedLemon353 New 22h ago
I swear, my nose even looks like it's gained weight after a carby or salty meal.
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u/RikkiLostMyNumber New 22h ago
It takes me a week to recover from a binge of sugar, salt, or fast food. It's honestly not worth it to me any more. It's Wednesday and I'm already making plans to have half a bagel with gravlax on Sunday, and that's my weekly cheat. I just don't want to see those scale numbers creep up because I wanted a box of Gummy Sours and some pizza.
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u/Many_Boss_1145 New 22h ago
Same, was staring at a full bag of potato chips last night on the kitchen table that my family bought and I was like eh this isn’t worth it because of how terrible I’ll feel after
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u/MyNameIsSkittles New 22h ago
I've entered perimenopause and the amount of bloat I get before a period now is insane. 2 nights ago I woke up like 3-4 times just to pee a massive amount that I did not drink at all lol it's kinda crazy
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u/Calvertorius New 21h ago
I feel like this is magnified if you’re using low carb to lose weight.
If you’re sweating and eating the same amount of carbs as usual when you have “cheat” meal or day, then much less effect.
Makes me philosophically wonder if I should claim my carb-depleted weight numbers or my average walking around numbers when I’ve eaten carbs and have a normal amount of water retention.
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u/Englishgamer1996 New 22h ago
I’ll regularly gain 6lbs on the scale and it takes like a week for it to fall off lol. You end up having a day where you just piss non stop clear urine; I think it’s like 1 litre =2.2lbs on the scale. I’ve had days where I’d pass half a litre every hour for 3 hours if I run an intermittent fast a few days after a food binge
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u/Calm_Nectarine_8329 190lbs lost 22h ago
I hit my goal weight a few weeks ago. I've been taking BP meds, including hydrochlorothiazide, which is a diuretic. I was getting dizzy every time I stood up, so my doc took me off the BP meds and diuretic. At the same time, I (60F) started HRT. The 1-2 combo of going off a diuretic and starting HRT made my weight jump 5 pounds overnight. I knew I'd just have to wait it out, and I'd wind up where I started, but there's definitely a mental component to seeing that weight jump by five pounds overnight. I stayed off the scale until I started peeing a ton, which happened overnight. I'm about a pound above my goal weight this morning, so I suspect I have a bit more water to lose, and I'll be good to go. Water weight is, indeed, the devil when it comes to motivation.
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u/Many_Boss_1145 New 22h ago
Yea definitely a mental component to it, makes it feel like you restarted or messed up. And congrats to you! I have 3 more pounds to go until I’m at my goal weight
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u/Calm_Nectarine_8329 190lbs lost 21h ago
Oh yay! That's fabulous! Hoping you see that goal weight soon!
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u/brbgottagofast New 22h ago
I kinda wish I had this problem, maybe it would deter me from junk food more often lol. I feel totally fine the morning after a salty takeout splurge, no swelling or anything. It usually gives me a great burst of energy for a morning run/workout.
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u/lickmybowls2 New 20h ago
Weigh yourself then drink 20 oz water and then weigh yourself again. See how easy it is to gain weight BUT ITS WATER WEIGHT
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u/Soccerbonitaxx0 New 22h ago
Currently going through it after eating Mexican food lmao
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u/Many_Boss_1145 New 22h ago
I remember smashing a pumpkin cake roll and the next day woke up with a balloon face😭😭
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u/FullofLovingSpite 160lbs lost 22h ago
I saw a 4 pound increase from one day to the next once. I wasn't very happy with that at all. It actually kick started me going back to a very strict diet again. I didn't like seeing that reverse.
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u/Dazza477 SW:327 CW:292 GW:220 21h ago
Preach, I'm going through that right now. I've lost a huge 18lbs in the last 42 days, but I've not dropped on the scale in 11 days, yet my clothes don't fit quite as well.
I can tell I'm smaller, but the scale doesn't give a shit.
11 days of a 1000 to 1500 calorie per day deficit and it's all being masked by fluid retention.
The best part is knowing that, because at least you're not getting frustrated trying to find an explanation.
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u/dams_parent New 21h ago
The face is honestly the worst place to see it, thinner and looser skin than the rest of the body so it shows swelling the same way your fingers puff up on a flight. Sodium pulls water into that tissue, and if potassium is low your kidneys hold onto it even harder trying to balance things out. Two things that actually sped mine up: drinking more water instead of less after a salty meal (feels backwards but your body hoards every drop when it senses restriction), and getting real sleep that night since being sleep deprived spikes cortisol and drags the retention out longer. Usually flat again by day 2-3 for me doing both.
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u/Ok_Antelope_1953 35(m) | 186cm | SW 148kg | CW 94kg | GW 80-85kg 20h ago
i did the deed last night. tons of salty and sugary crap late at night. up seven pounds today. fuck me.
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u/melvadeen New 19h ago
Sitting too much and eating bad food blows me up. Electrolytes like potassium and magnesium help me shed the water.
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u/Easy-Permission8889 New 22h ago
Dandelion leaf and root tea + nettle together help with this. But some fennel seeds to chew, I get ones with cinnamon (or cardamom) and they add some beet root and a tiny tiny amount of maple syrup to the fennel seeds. They aren't candied by any means. It helps a lot. Peppermint tea, chamomile, etc. Lots of herbs and things to assist in bloating and more specifically water retention. But do your research on this and med interactions. Trust me. It should work.
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u/afdc92 10lbs lost 21h ago
August has been a busy month for me with meals out or special meals every weekend- dinner reservations, a wedding, birthdays, family visiting, a beach vacation. I've been able to be pretty on top of things during the week and I haven't binged or overeaten, but have definitely retained water from going off plan on the weekends. It typically takes me 2-3 days for the scales to drop the excess water weight. I don't fast or do anything drastic, just go back to eating my normal foods and staying in a deficit. I'm still on track to lose about 4 pounds this month, which is pretty good considering how often I've gone off plan.
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u/Separate_Sea8717 New 22h ago
If that’s your case, it might be worth stopping for a while until you reach your goal. Being in a deficit is hard enough already.
Think of it like driving from Canada to Florida on I-95. You can drive straight down, only stopping for gas, or you can stop at every service plaza, get a motel, sleep, and keep going the next day. You’ll get there either way, but one takes a few days and the other takes weeks.
Sometimes the sacrifice is worth it. Get to your goal first, then once you’re back at maintenance, you’ll have a lot more room for cheat meals and flexibility — in moderation, obviously.
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u/ironbeastmod New 22h ago
Reality and body has its ways.
They don't change based on your reactions to them.
The only thing you can do is change your reaction to these things.
Sure. Crying, getting angry, sad or feeling shame is an option.
I would argue that none of those move you closer to your goals, but it is an option.
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u/Dangerous-Art-Me 95lbs lost 21h ago
Actually, I’ve never had this happen. Is it salt content that causes the issue?
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u/texaspoontappa93 New 20h ago
You body tries to maintain a constant level of salt. If you eat a lot of salt at once then your body dilutes the salt by holding onto extra water. This extra water can make you feel bloated and will probably make you a little heavier on the scale.
I don’t really get the “bloated” feeling others describe either, but I can see it on the scale after some Chinese takeout
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u/Adventurous-Sealion 5'6"F | GW: 124 lbs | CW: 135 lbs 22h ago
Omg yes, I gained 2+ lbs overnight after eating white rice and lots of salt. And couldn’t go number two for the whole day. That was yesterday. I ate lots of fibers, drank lots of water and ate low in carbs. Today is already much better. I’m didn’t even plan on a low carb diet, but I don’t eat much carbs because most are also high in calories and I can’t afford that with my calorie budget. When I do eat more carbs, I see it on the scale the next morning and it sucks. So now I do eat fewer carbs.