What You’re Really Losing When You Lose Weight – Part 2: Water Retention

Have you ever stepped on the scale and wondered how your weight went up overnight? Or noticed your face, belly, or fingers looking puffier than usual almost overnight?

It’s frustrating, but chances are it’s not fat, it’s water retention.

This is something I see all the time with women who are eating well, moving their bodies, and doing their best... but still feeling stuck. And the truth is, it’s one of the most common (and misunderstood) reasons your body can feel off or heavy, even when you’re doing everything “right.”

Today, we’re diving into Part 2 of our 3-part series on what your body actually needs to lose in order to look and feel lighter.

If you missed Part 1, go check it out, it’s a big piece of the puzzle, especially if digestion and bloating are issues for you.

Let’s talk about Water Retention.

It's one of the most misunderstood reasons people feel heavier, bloated, or stuck, even when they're eating clean and exercising.

In simple terms, it’s when your body holds onto more fluid than it needs. Instead of flushing it out, it stores water in your tissues, especially around your belly, legs, face, and even fingers.

And here’s the kicker: water retention alone can make your weight jump by 1–3kg overnight. That’s 2 to 6 pounds of extra “weight” that isn’t fat, but still makes your clothes feel tight and your body feel uncomfortable.

This is why water retention is the second key component of real, lasting weight loss. When you release it, you often see results faster than expected, not because you lost fat, but because your body is finally letting go of what it doesn't need.

If you’re not sure whether you’re dealing with real weight gain or just water retention, I actually wrote a full breakdown a while back:
👉 Bloating vs. Weight Gain: 3 Ways to Spot the Difference
It’ll help you identify what your body’s really telling you.

Being Chinese, I grew up hearing about water retention all the time. In Traditional Chinese Medicine (TCM), water retention is linked to something called “dampness”, it's when your body’s fluid balance is off. It’s believed to slow down metabolism, cause fatigue, and stall weight loss.

That’s what I love about blending East and West. In Western wellness, water retention doesn’t get much attention unless it becomes a serious issue. But from the TCM side, we’re taught to catch these subtle signs early and support the body gently before things build up.

So what causes your body to hold onto water in the first place?

It could be:

1. Not drinking enough water

2. Too much salt or sugar in your meals

3. Constipation (yes, still plays a role!)

4. Hormonal shifts (especially around your period)

5. Not enough protein in your daily diet

Let’s pause on that last one, protein.

If your meals are too low in protein, your body has a harder time maintaining fluid balance. You might end up feeling soft, puffy, or just not as “tight” as you’d like.

For most women, the sweet spot is 20–30g of protein per meal. Less than 20g, and you’ll likely get hungry quickly and may hold onto water. More than 35–40g, and your body can’t use it all at once, so the extra just gets flushed out.

That’s why I love starting my day with a shake, it makes it so easy to get it right.

✅ My go to combo:
2 scoops Herbalife Formula 1 + 2 scoops Herbalife Protein Drink Mix = 24g of protein

It’s simple to make, easy to digest, and gives you the right balance to stay full, energized, and satisfied throughout the morning.

And just like with protein, your ideal water intake is based on your body weight too.

A simple guideline:
Your weight in kg × 50ml = your daily water goal.
(For example, if you’re 60kg, aim for around 3L of water, spaced throughout the day.)

One extra thing that’s helped me (and many of my clients) reduce bloating and puffiness more effectively is Herbalife Cell-U-Loss. It’s designed to support your body’s natural water balance with ingredients like corn silk extract, magnesium and potassium, and I personally take it when I’m feeling extra “puffy”, especially around that time of the month or after eating out.

If you’re already using the Herbalife Detox Trio, Herbalife Cell-U-Loss will fit right in as part of the full support system for waste and water release.

So, how do we gently let go of that extra water?

Here’s your gentle challenge for the week, try one or more of these and see how your body responds:

✅Stay hydrated by sipping water throughout the day (don’t chug it all at once)

✅Cut back on salty and sugary foods, small changes can make a big difference

✅Include 20–30g of protein in each meal to support balance and prevent cravings

✅Keep your digestion moving with the Detox Trio or fiber-rich foods

✅Move your body, even for just 10 minutes, it helps flush things out naturally

Not sure how to adjust this for your lifestyle? Just DM me, I’d love to help you create a simple plan that fits your body and your day.

Coming next in Part 3:
Body Fat - the one everyone focuses on, but often approaches in ways that slow the metabolism and sacrifice muscle tone. I’ll show you how to support fat loss the smart way, not the extreme way.

You’re doing amazing. Keep listening to your body and making small changes, they truly add up.

Until next time,

Jing