Did you know that your weight fluctuates even daily? If you don’t know about it, many reasons cause this kind of fluctuation you can even notice that your weight fluctuates by 10 pounds in a day or two. Weight is not always determined by how many calories you consume compared to how many calories you burn. Your diet, physical activity, and sleep decide your weight. While weight fluctuation considers being normal but in case you see big fluctuations in weight then it can be a reason for worry. Learn all the causes of weight fluctuation below.
Causes of weight fluctuation
Many causes lead to weight fluctuation such as:
(1) Water retention due to sodium:
Your body may retain water if you eat a lot of salty foods. Sodium has the ability to hold water.
- Reducing your intake of processed meals and beverages may help you reduce water retention.
- Increasing your intake of foods high in potassium and magnesium may also aid in balancing your salt intake.
(2) Water weight due to complex carbs:
If you eat a lot of bread, pasta, rice, and other carbs, your weight increase may be a result of your carb intake.
- Additionally, a lot of foods with refined carbohydrates are likewise rich in salt. For instance, the high carbohydrate and salt content of a spaghetti and meatball dish with Parmesan cheese may make you retain water.
(3) Weight gain after a heavy meal:
Eating a meal will result in a small rise in weight while your body digests the meal. No matter how many calories they contain, all meals and drinks have a weight. Because water has weight, drinking an 8-ounce glass of it will make you gain weight. The vegetables in your salad are the same way. What occurs to all of that weight then? It does not always add to your belly fat! The energy from meals is either utilized to power your body’s natural processes or is stored for later use.
- Also remember that foods that are heavy in fat, sodium, and carbs take longer to digest and evacuate through feces.
(4) Bowel movement and its effect on weight:
Foods and beverages are used by the body for energy. It will start to eliminate the remnants as mucus, sweat, urine, and feces once it has successfully obtained the nutrition it requires from these sources. What’s the weight of your poop? Researchers discovered that you may create between 125 and roughly 170 grams of stool per day. That much waste weighs less than half a pound. There will still be digestible matter traveling in your stool even after you lose weight. A healthy entire gut transit time is considered between 24 and 48 hours (about 2 days), with a normal physiological fecal transit time estimated to be between 40 and 60 hours (about 2 and a half days).
- Remember to eat more fiber as it improves digestion and reduces stool transit time.
(5) Exercise and weight:
Exercise burns calories, therefore, you will lose weight if you exercise more than you consume food and liquids. According to fitness experts, the average person loses 25 to 45 ounces (about 1.33 L) of fluid per hour while exercising, particularly while engaging in vigorous aerobic activity. Of course, depending on the weather and other variables, that amount can change significantly.
- Sweat-related fluid loss shouldn’t affect the weight on the scale. Why? because it’s important to replenish any fluids lost during activity. If you routinely lose weight after working out, you need a better hydration strategy.
- Your muscles may retain water if you lift weights or engage in strength training. What causes this to occur? Tiny tears are made in the muscle when you do strength training. To repair the damage, your muscles store and utilize water. Your muscles get bigger and stronger when you cause and repair these micro-tears.
(6) Menstrual cycle:
Just before and throughout their menstrual cycle, many women experience some degree of bloating due to fluid retention. According to studies, fluid retention reaches its peak on the first day of menstrual flow. So, on the first day of your period, you can notice that your base weight is a little bit higher than usual. It is at its lowest during the mid-follicular period, which is the middle point of your cycle.
(7) Diseases and Medications:
You may have an increase in weight if you use medication to address illnesses including diabetes, high blood pressure, mood disorders, seizures, or migraines. Some drugs alter your metabolism, make you hungrier, or cause your body to retain water, like:
- selective serotonin reuptake inhibitors,
- tricyclic antidepressants, and
- thiazolidinediones (insulin).
Do not stop taking the medication if you experience an unexpected rise in weight after starting a new prescription. Make an appointment with the prescribing physician if you believe your medicine is having an impact on your weight.
Alcohol can take longer for your body to clear because it isn’t digested in the same way as other foods and beverages. It slows down other substances’ digestion, which could also make your body retain fluids from the food and drinks you ingest. Many drinkers consume too much salty food, which can lead to water retention. As a result, it is highly likely that you will gain weight after drinking.
When to weigh yourself?
Weighing oneself repeatedly throughout the day won’t reveal how many pounds you’ve gained or lost overall, but it will enable you to gauge how much your weight fluctuates generally over the day.
- To obtain a feel of how your weight fluctuates throughout the day, you might wish to weigh yourself in the morning, in the middle of the day, and at night.
- When you weigh yourself, be consistent.
- After you wake up and empty your bladder, you will weigh the least of the day.
- Even if you decide to weigh yourself at a different time of day, you must do so on the same scale in order to get an accurate reading.
You may be tempted to think that daily weight fluctuations are caused by fat accumulation or loss if you’re trying to reduce weight or alter your body composition. That may happen. However, a lot of other things also have a daily impact on your weight.
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