If you have noticed that there is weight fluctuation, then it is natural for you to be worried about your diet, drinking habits, bowel movements and exercise, which do have an effect on your weight.
Losing weight is definitely not impossible. Weight does rise and fall every day or even hourly, yet you need to realize that shift in the body fat is hardly ever the perpetrator.
Weight as a number can be vacillating, although you need to understand that it is just a number. It can be a cause of concern when you step on the scale and the digital numbers show that you have gained a pound or four pounds increase on the same day itself.
In a day people do gain 5 to 8 pounds, sometimes you may even notice a marked increase on the scale. And the possibility could be due to water. What does this mean?
Just take a deep breath and stop worrying. Weight fluctuations are quite common and normal.
You need to understand that when you step on the scale you are not only measuring your muscle and fat, but it also represents the weight of your bones, bodily fluids and glycogen as well the waste in your digestive tract which has not been eliminated.
Weight mostly comprises of water, fat, bones, tendons, ligaments, organs and any other mass that is a part of your body. This is the reason why your weight keeps fluctuating on a day to day basis.
Your body is made of 60% water and what you see on the scale shows only the measure of water fluctuation. Fat loss can be unwavering when you make a comparison. And mostly the numbers happen to be illusory. So here is what you need to know about the shift in weight number on the scale.
1. Water Retention
Changes in weight can happen hourly or daily depending on how much water you toss down. The body has the capacity to hold onto fluids that we eat and drink.
Your body would tend to retain fluids if you had consumed a meal that is high in sodium than your normal diet. It does bring a dramatic change in your weight. Besides, the scale can show a few pounds increase the following day.
The amount of water your body tends to hang on to depends mostly on foods that you eat (such as, salt causes water retention while caffeine causes water loss), hormones, nutritional supplements and even medications.
Most women would retain water each month around the time of their period. The water that your body is holding on is because your muscles are using it to hoard fuel, which means that you are losing your body fat.
2. Hormonal Changes
Don't let your bathroom scale ruin your mood and the drive to lose weight; frequent weighing can be perplexing. Weight fluctuations can be caused due to hormonal changes or due to fluid shifts. This would customarily show gains or losses that are not there since most scales do not tell you the difference between fat, muscle or water weight.
For most women bloating and fluid retention during menstruation can bring changes on the scale. They tend to add a few pounds. Even the increase in oestrogen would swell the levels of aldosterone. This mostly would cause the kidneys to keep fluids as well as can bolster weight gain.
There is the possibility to see fluctuations on the scale due to bowel movements. Usually you might produce 125 to 175 grams of stool per day. It is also likely for your stool to weigh around 106 grams per day. The bowel habits do vary but it doesn't mean that there are dramatic weight fluctuations due to bowel movements alone.
If you suffer from severe constipation you can see an increase in weight. There is more chance of accumulation of faeces in the rectum and bowels. It can technically increase your body weight. As long as you regulate this problem the excess weight will disappear.
Alcohol is diuretic and so there is a possibility of instant weight decrease if you start to urinate more than usual. The alcohol that you drink can cause urine flow within 20 minutes which would later lead to urinary fluid losses as well as fluid retention. It does make your body to keep a hold of fluids from beverages that you consume.
Exercise can make you sweat and also make you lose water weight. Besides, there is a chance of losing roughly 25 to 40 ounces of fluid per hour while doing an intense workout (especially if you are doing cardiovascular activity). Sometimes the number can vary according to other factors, such as weather conditions.
When fluid is lost from sweat it does make a lot of difference on the scale. Fluids lost can be reinstated. If you lift weights there is the probability of your muscles retaining water. Even practicing strength training will make your muscle to stock up water so that it can mend the damage.
The less water in tissues, the less you would weigh. Not drinking enough water can cause dehydration in your body. If you are dehydrated, your intelligent body goes into a survival mode and starts to store water in trepidation of drought. If you are still dehydrated your body works extra hard so as to save water which can lead to weight gain.