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

A top personal trainer has listed how to reduce your fluid retention – and why doing so can help you drop 2kg almost instantaneously.

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

‘Fluid retention causes your entire body to look puffy – your face, belly, arms, legs and feet,’ Rachael wrote on Instagram.

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

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 your adrenal glands under stress, and it tells your kidneys to retain salt, causing your body to store as much fluid as possible,’ Rachael explained.

‘If you have some level of adrenal fatigue, then anything that causes stress on your body (such as exercise or eating something unhealthy) can cause immediate fluid retention.’

Rachael Attard, from Sydney, said if you think you feel ‘puffy’ after exercising or eating something unhealthy it’s not in your imagination as this is just ‘water retention’ (someone pictured before and after using Rachael’s program)

Rachael recommends reducing your levels by getting enough sleep, eating regularly especially first thing, eating foods that are high in potassium and adding good quality salt

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

‘Give your body its 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 attempt to work on your sodium and potassium balance by opting for foods that are high in potassium like spinach, avocado, potatoes, beans, beets and broccoli.

‘Add a good quality salt to your meal – as salt isn’t always bad for you,’ Rachael said.

The personal trainer also recommended supplementing with something containing sodium, vitamin C and potassium if you’re deficient.

Finally, Rachael said you could consider electrolytes.

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

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

One of Rachael’s top tips is that you should walk and aim for 10,000 steps every single day.

‘I advise my clients to walk minimum three times per week and aim for 10,000 steps each time,’ Rachael said.

‘I know it seems like a lot, but you don’t have to do it all at once. You can split that step count throughout the entire day.’

The PT recommends you lessen activities like cycling, sprinting or running on an incline, as these can make your thigh muscles bigger in the long run.

She also tries to get between 8,000 and 10,000 steps every single day in order to stay in shape.