When the numbers on the scale suddenly jump, it's easy to blame "water weight." But how can you tell whether you're retaining fluid, gaining body fat or dealing with something else entirely? In this episode, we cover what water weight is, the lifestyle habits that contribute to fluid retention and how to spot the difference between normal fluctuations and warning signs of excess fluid buildup.

Expert: Dr. Laura Choi, weight loss surgeon

Notable topics covered:

• Yes, it's real — and why the term can be misleading
• Why your weight naturally fluctuates throughout the day
• The best way to weigh yourself for tracking long-term trends
• How bloating, puffiness and swelling differ from true weight gain
• Common causes of water retention, including hormones, inactivity and diet
• The surprising connection between dehydration and water retention
• Medical conditions that can cause excess fluid buildup
• Why rapid weight loss on low-carb diets is often just water weight
• The role protein plays in maintaining healthy fluid balance
• Practical habits that support healthy fluid balance

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