Water weight not only adds additional pounds, it also creates bloat. But before you take that diuretic, there are ways to lose water weight easily, quickly and safely.

1. Drink more water. I can hear you now. “Huh? Drink more water?” Yes. The reason the body works to retain water is that it isn’t getting enough of it. Drink more and it will trust that water is plentiful and let the excess go. You can citrus (lemon) to your water for more water reducing effects. You can also drink watery liquids such as coffee and green tea which have diuretic effects. But drink them in moderation.

2. Watch the sodium. Today, its hard not to eat too much sodium. Its in everything. Focus on fresh foods and vegetables instead of processed items. Don’t add salt when cooking. Use other spices or salt-free seasonings for taste. If you need salt. add it to your personal serving. I’m not sure why salt is added to sweet baked good, but I never add it when I bake. The cookies still taste fine to me.

3. Eat watery fruits and vegetables. Celery, apples, and tomatoes are a good choice…but any will do.

Low fat? Low carb? Atkins? South Beach? Biggest Loser? Diets.com? Hoodia? Pineapple juice? There are more weight loss programs and diets than there is weight to lose…really! And nearly all of them can work for some people. But not all work for all people. And some are just unhealthy. So how do you pick the right program for you? Here’s some tips to help:

1) Is it healthy? Too much or not enough of anything is bad for you. People lose weight on Atkins, but its been critized for too much protein, particularly fatty proteins. A healthy diet will have protein, complex carbs, and fat because you need it all. But it should be in healthy amounts with a variety of sources. Protein doesn’t just come from meat. Complex carbs can come from whole grains or vegatables. Your fats should be healthy kinds such as olive oil or from nuts.

2) Is it balanced. While your diet should have proteins, carbs and fats, they should be eaten in a balanced way. Too much fat is bad. Substituting bad fat for good carbs, is bad. Experts recommend 45-65% complex carbs, 10-35% protein, 20-35% fat (good fats).

3) Will you follow it? There are lots of great diets, but some I won’t follow because the recipes are obscure. What I eat is also what my family will eat. My kids won’t eat obscure stuff.

4) Does it allow for indulgence. No one wants to go the rest of their lives never being able to eat chocolate or hamburgers. A good weight loss program knows this and will help you include the stuff you love, within moderation.

5) Does it include exercise. You have to move. You don’t have to join a gym or run a marathon, but you have to move for your body to work efficiently. So a good weight loss program is going to combine healthy eating with moderate cardio and strength building exercises.

6) Is it a lifestyle change instead of a diet? The most successful weight loss programs involve a lifestyle change in which you eat better forever, not just for the two weeks before your high school reunion. As a result it involves slow to moderate changes that are easy to implement, fit in your life, and don’t leave you feeling like your missing out. Instead it becomes how you normally eat and exercise.