Personal trainer Rachael Attard: This is exactly how to reduce your fluid retention

By James On Mar 29, 2023

A top personal trainer has listed how to reduce fluid retention and why doing so can help you lose 2kg almost instantly.

Rachael Attard, from Sydney, said if you think you feel ‘bloated’ after exercising or eating something unhealthy, it’s not in your imagination, as this is just ‘water retention’.

“Fluid retention makes your whole body look bloated: face, belly, arms, legs and feet,” Rachael wrote in instagram.

“Exercise can make you look even more bloated, and it can make you think you’ve gained weight, and it’s just water retention.”

A top personal trainer has listed how to reduce fluid retention and why doing so can help you lose 2kg almost instantly (Rachael Attard pictured)

According to Rachael, fluid retention is caused by an imbalance of sodium and potassium.

This imbalance is caused by a hormone called ‘aldosterone’.

“Aldosterone is produced by the adrenal glands under stress and tells the kidneys to retain salt, which causes the body to store as much fluid as possible,” Rachael explained.

“If you have any level of adrenal fatigue, then anything that puts stress on your body — like exercising or eating something unhealthy — can cause immediate fluid retention.”

Rachael Attard, from Sydney, said if you think you feel ‘bloated’ after working out or eating something unhealthy, it’s not in your imagination as this is just ‘water retention’ (someone photographed before and after using the rachael show)

Rachael recommends lowering your levels by getting plenty of sleep, eating regularly, especially first thing in the morning, eating potassium-rich foods, and adding good-quality salt.

Ways to reduce fluid retention

* Get enough sleep

* Eat regularly, especially first thing in the morning

* Don’t exercise too much

* Don’t exhaust yourself

* Consume foods rich in potassium such as spinach, avocado, potatoes, beans, beets, and broccoli.

* Add good quality salt to your foods

*Supplement with something like coconut water which is rich in minerals

If you want to lower your levels, the first thing to do is address adrenal fatigue and insulin resistance by looking at your lifestyle and what causes you stress.

“Give your body the best chance of recovery: get enough sleep, eat healthy, eat regularly (especially first thing in the morning), don’t over exercise or exhaust yourself, and take time to relax,” Rachael said.

You should also try to work on your sodium and potassium balance by opting for potassium-rich foods like spinach, avocado, potatoes, beans, beets, and broccoli.

“Add good quality salt to your food, as salt isn’t always bad for you,” Rachael said.

The personal trainer also recommended supplementing with something that contains sodium, vitamin C, and potassium if you are deficient.

Finally, Rachael said you might consider electrolytes.

Something like coconut water contains everything from sodium to potassium to calcium to magnesium.

Other supplements that can help are vitamin B6 and dandelion.

The Sydney personal trainer is responsible for transforming the bodies of thousands around the world with her program.

He previously revealed what your body type says about the way you train, including ectomorphs, endomorphs, and mesomorphs.

What does your body type say about how you should train?

ECTOMORPH

Ectomorphs are often naturally skinny (like Victoria’s Secret models) and find it hard to build muscle.

If you have an ectomorph body type, you probably already have naturally slimmer legs. So, your goal here is to maintain (or perhaps lose some stubborn lower-body fat) while building lean muscle.

This way your leg will get tone and definition and you will avoid looking skinny and fat.

MESOMORPH

Mesomorphs can be quite athletic and respond quickly to exercise, which means they easily build muscle.

They can lose weight very quickly, but they can also gain weight quickly. They are generally medium in size.

If you’re a mesomorph, overdoing exercises like squats and lunges can easily result in bulky legs. So your goal here is to reduce your body fat percentage and avoid exercises that bulk up your legs in the process.

ENDOMORPH

Endomorphs naturally have a strong build and a larger frame. They can build muscle very quickly and it’s a little harder for them to lose weight. But it’s not impossible!

If you have an endomorph body type, your goal is to really focus on reducing overall body fat and completely avoid any workouts that could cause you to bulk up.

One of Rachael’s best pieces of advice is to walk and aim for 10,000 steps every day.

“I advise my clients to walk a minimum of three times a week and aim for 10,000 steps each time,” Rachael said.

I know it sounds like a lot, but you don’t have to do it all at once. You can spread that step count out over the entire day.

The PT recommends that you cut back on activities like bicycling, jogging, or running on an incline, as they can make your thigh muscles bigger in the long run.

He also tries to take between 8,000 and 10,000 steps every day to stay in shape.