First things first: water retention is water, not fat, and almost always benign and temporary. Knowing this already saves you a lot of distress over the scale. Now let us look at how to reduce it with simple changes.
How to reduce retention (what works)
| Strategy | Why it works |
|---|---|
| Cut salt and ultra-processed foods | Sodium is the most common cause of retention |
| Drink more water | Dehydration makes you retain more, not less |
| Move (walk, do not stay still) | Muscle contraction pumps fluid back |
| More potassium (banana, potato, vegetables) | Counterbalances sodium |
| Sleep well and manage stress | High cortisol promotes retention |
Renzy shows you the salt content of products when you scan them, so you can spot the hidden sodium sources that are causing the most bloating.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Do not confuse retention with fat
If the scale rises 1–2 kg overnight, it is not fat — it is water (from a salty meal, heat, muscle soreness, the menstrual cycle or a high-carb day). Fat is gained and lost slowly. To judge your real progress, look at the trend over several weeks, not the weight on a specific day.
Water retention is annoying but almost always harmless and manageable: less salt, more water, more movement and more potassium. Track your diet with Renzy to keep an eye on sodium and do not let retained water confuse you on the scale.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
