Normal Weight Fluctuations

Normal Weight Fluctuations

 

Causes

Weight fluctuations happen to everyone. One of the leading causes of weight fluctuations is water retention. You retain water due to factors such as hormone fluctuations, increased in sodium intake, the weather, decreased fluid intake, increased intake of starchy foods and the effects of certain medications. If you begin a new exercise program you may also notice a temporary weight increase as you build lean muscle tissue, which weighs more than fat tissue.

Prevention

You cannot prevent all weight fluctuations. However, dietary and lifestyle changes may help limit them. Avoid water retention by controlling the level of sodium and water in your body. Limit your sodium intake to less than 2,300 mg per day and increase your water intake enough to keep your urine color clear to light yellow -- approximately 8 to 10 glasses of water per day. If you are 51 years old or older or suffer from hypertension, diabetes or kidney disease, keep your sodium intake below 1,500 mg each day. Your fluid requirements increase during hot weather and during exercise.

Weight Tracking

If you chose to track your weight using a scale, you increase your likelihood of seeing your weight vary from day to day or week to week. Aim to weigh yourself at the same time of day, on the same day of the week, wearing the same clothes and using the same scale.

Eating and drinking

Weighing yourself after eating a meal or drinking a large amount will give you a falsely high measurement. Weighing yourself after you sweat a lot, such as after working out, will give you a falsely low reading.

Sodium intake

The large amount of sodium leads to water retention and a falsely high weight.

Carbohydrates

A meal high in simple carbohydrates will also cause you to hold water and temporarily raise weight. Similarly, high protein and low carbohydrate diets give a false impression of weight loss when the body is simply losing carbohydrate and water weight.

Hormones

Water retention, and therefore weight, fluctuates with a woman's menstrual cycle.

Tips

If normal weight fluctuations cause you distress, see below for some alternative solutions for tracking progress.

• Measure your weight loss by monitoring how your clothes fit.
• Use a tape measure to measure the circumference of your Chest, waist, hips, thighs, calves and arms.
• Track body fat%, instead of weight.
• Weigh yourself weekly at the same time of day in the same clothing to get the most accurate weight.
• Keep in mind that weighing yourself later in the day will produce a higher reading.

Stay Fit. Stay Classy. Stay True

Jenna

References:

http://www.livestrong.com/article/29567-normal-body-weight-fluctuation/#ixzz28rDagMYf

 

http://www.livestrong.com/article/483913-normal-weight-fluctuations/#ixzz28rCqKM6h