If you’re tired of feeling bloated and puffy, there is a light at the end of the tunnel. Over half of our total body weight is water and the amount we retain on a given day is directly correlated to what we eat. The key to flushing the water-weight quickly is to take a break from foods that are high in sodium like canned goods, chips, pizza, pasta, and even sugary foods as well. Author and personal trainer Jen Widerstrom has come up with a few easy ways to wave goodbye to the bloat in just three days. Here is what you need to know to get started.

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Start With a Potassium Water Flush and Caffeine Chaser

As strange as it sounds, the key to getting the water weight down is to actually drink more water. To spice up your water, add lemons, cucumbers, and kiwis to hydrate your body and give it to a dose of potassium. Potassium counterbalances the effect of sodium in the body so it’s an important part of your diet when you’re trying to shed the weight. Pair this drink with a caffeine chaser such as tea or an espresso shot, which acts as a natural diuretic. Make sure to avoid sugar and dairy since these ingredients can actually make you bloat.

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