OUR weight is impacted by a number of things, including what we eat, drink, how much we exercise and even our sleep.
It can be confusing if your weight changes from one day to the next, but experts say it is completely normal.
If you’re trying to lose weight, you might end up spending a lot of time on the scales.
But it’s not all about what that numbers say, as weight changes can also be seen through your measurements such as around your waist and thighs – and can also affect how your clothes feel.
One expert said that stressing out about the number on the scales can also cause your weight to fluctuate.
Speaking to UK Times, David Stache, sports nutritionist from nutrition brand, Warrior says: “Having chronically high stress levels can disrupt your stress hormone levels, which can make your body store fuel rather than burning it, which may lead to an increase on the scales.
“Another reason you might see a fluctuation on the scales is due to hormone fluctuations, especially in the lead up to and at the beginning of your period where your body is retaining water, which can cause temporary weight gain.”
He explains that people wanting to lose weight will also often increase the intensity of their exercise routine – which can actually lead to an upward change on the scales.
“Many are left disheartened after the first couple of days as they may not see any change, or even an increase on the scales”, he says.
The reason for this, he says, is due to muscle soreness and inflammation which is due to a breakdown of muscle tissue in response to resistance training.
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This occurs for a day or two after every workout in order to protect the muscle tissue from the new exercise regime.
He adds: “It is important to remember that this is only temporary and usually wears off after the second week of maintaining your new workout regime.”
Dean Hodgkin, personal trainer and head of programming at community wellness and fitness app, TRUCONNECT by TV.FIT says that your weight can change by as much as 2kg (4.5lbs) throughout the day.
He says that variations throughout a single day are most likely down to levels or water retention.
He adds that people who have a diet high in carbohydrates will require extra water to convert them into energy stores, so your body will retain a higher levels of water supple.
“The story is similar for salt which, in the right concentration, is vital to aid smooth functioning of the muscles and nerves, but when taken on in excess it will trigger your body to try to dilute it to return to the optimum set-point.
“This is why you feel thirsty when eating crisps and crackers”, he says.
Dean also explains that fibre rich foods help to regulate water content in your number twos, so whole grains, beans and leafy greens should be added to your diet to battle water retention.
“Exercise is also on your side as not only will sweating have an impact, but increased blood flow has a type of flushing-out effect at a cellular level, and using up your energy stores will lead to more water being used to restore them.”
SNOOZE YOU LOSE
For most people, exercising will help us drift off to sleep – as it burns energy.
Dean says that having a good night’s sleep is also key to weight.
“It’s also your ally since water is used in metabolic recovery, and through sweating, toilet visits and as water vapour in the breath.”
When managing your weight, Dean says that moderation is key and this includes alcohol.
He explains: “Alcohol is somewhat of a unique case as it can initially stimulate the kidneys to remove water from the bloodstream, but this might lead to the vital organs and skin actually holding on to water resulting in stomach bloating and visible puffiness in the face and legs.
“Of course, alcohol comes with plenty of calories so if you are managing your weight, moderation is key.”
If your bathroom scales bring a little bad news, Dean adds that you shouldn’t automatically assume the extra pound or two is gained fat.
“The law of averages will apply, so try to think of controlling your weight not over a day or even days but rather in weeks and more realistically, months.
“The secret of success is actually no secret at all… just move a little more and eat a little less if sustainable, healthy weight loss is your goal”, he says.
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