1d • General discussion
🚀 Dropping Water Weight After Christmas (Read This First)
If you’re feeling puffy, bloated, or heavier after Christmas — relax.
Most of it is water weight, not fat.
Here’s exactly what I recommend doing over the next 7–14 days to lean back out without extremes.
🔹 1. Pull carbs down (not to zero)
For 5–7 days:
- Training days → moderate carbs
- Rest days → lower carbs
This drops glycogen + excess water fast, without killing performance.
🔹 2. Drink MORE water (3–4L daily)
Sounds backwards, but dehydration causes water retention.
Consistent intake tells your body it’s safe to let water go.
🔹 3. Walk 10–12k steps per day
Low stress, high return:
- Burns fat
- Flushes water
- Improves insulin sensitivity
This alone can change how you look in a week.
🔹 4. Lift weights 3–4x per week
Full-body or upper/lower.
Short sessions. Full effort.
This tells your body: “keep muscle while dieting.”
🔹 5. Prioritise protein, avoid bloat foods
Aim for 180–200g protein per day.
Stick mainly to:
- Lean meat
- Eggs
- Greek yoghurt
- Rice, potatoes, oats
🔹 6. Reduce sodium (temporarily)
Water weight ≠ fat.
Limit:
- Processed foods
- Sauces
- Takeaways
Your body will flush water quickly once sodium normalises.
🔹 7. Cut alcohol (at least for a few weeks)
Alcohol =
water retention + fat storage + poor sleep.
This alone makes a huge visual difference.
🔹 8. Sleep 7–9 hours
Poor sleep raises cortisol → more water retention + hunger.
Dark room.
No screens late.
Consistent bedtime.
🔹 9. Add a short daily sweat session
Options:
- 20–30 min incline walk
- Light bike
- Sauna (if available)
Not for fat loss — for water drop + recovery.
🔹 10. Don’t crash diet
No starvation.
No detoxes.
No insane cardio.
That flattens you out and causes rebound weight.
Aggressive but intelligent > extreme and stupid.
✅ What to Expect
First 3–5 days:
- Noticeable drop in water
- Waist tightens
- Face leans out
Weeks 2–4:
- Actual body fat loss
- Strength mostly maintained
- Sustainable momentum
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🚀 Dropping Water Weight After Christmas (Read This First)
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