A not-so-obvious source of being overweight is Water Weight. People get startled to know that most of their body weight is basically water weight. They are not fat.
A big question arises here, how come the body has stored so much water…??? The answer is in our diet-the seasonings, spices and sweeteners- all the stuff we use to achieve that umami flavor that we crave! There are many food products which act as a fluid retainer. If our diet consists of these products, the body initiates a reaction, which leads to retention of fluid. The main culprits are table salt and Monosodium Glutamate(MSG ).

Monosodium glutamate (MSG) is found in most commercially prepared foods and may be listed in the ingredient panel as :modified food starch, autolyzed yeast, hydrolyzed protein, hydrolyzed vegetable protein, carrageenan, glutamic acid and yeast extract. MSG is also present in most protein isolates (soy isolates, whey isolates, etc.) and in the seasonings, processed spices, condiments and packaged sauces – all the stuff we use to achieve that umami flavor that we crave! Most restaurant meals gives you a good dose of MSG and salt.

Table salt is another disaster for weight loss as it is difficult to avoid especially in processed foods and in dining out. And yes it causes water retention.

Artificial sweeteners (or sugar substitutes} which are in thousands of foods and beverages especially the cold drinks that so many people consume also cause water retention. These include aspartame, saccharin and acesulfame K. Sugar alcohols, such as erythritol, xylitol or mannitol are another type of artificial sweetener

A major hidden source of potassium-depleting, sodium-retaining foods is refined sugars and carbohydrates. In order to digest sugar, potassium is required. And because potassium is not normally present in white sugar or white flour, you end up using your potassium reserves. Since the cell is where most of the potassium is located, a depletion of this mineral will cause dehydration in the cell with fluid retention outside the cell. This is why you feel puffy and have ankle swelling after eating something sweet and why consuming sweets makes you thirsty. Alcohol causes water retention as well.

TO COUNTER WATER RETENTION
1.  Eat a lot of leafy greens with your meals.

2.  When eating out avoid deep fried , breaded foods and foods with creamy sauces.

3.  Try to eat potassium rich foods daily.

4.  While shopping, do read the labels, especially for the sodium amounts, as most packaged and processed foods contain mega sodium.

5.   Artificial sweeteners may increase appetite, enhance cravings and contribute to fluid retention.