Is It Normal For Your Weight To Fluctuate?
Although you know a number is just a number, it's hard not to worry when you see the scale jump a pound or two overnight or—worse—during the same day. But take a deep breath: Most weight fluctuations are normal. Since most of us can’t eat enough in a day or two to actually gain 5 or 10 pounds, if you notice a dramatic increase on the scale, chances are it's due to water.
Eating, drinking, urinating, having a bowel movement, and exercise can all impact your body's water composition and therefore weight. For example, high-carb and high-salt foods can cause water retention and a boost in poundage, while exercise can lead to temporary water and weight loss.So don't get too excited—or freaked—if you weigh yourself after a meal or workout. “Weight gain due to water fluctuation should normalize in a day or two when you resume exercising and eating a healthy diet that's low in salt, refined carbs, and simple sugars.However, if those extra pounds keep showing up on the scale after you’ve returned to your regular routine for about a week, it may be time to make some adjustments to your lifestyle.
Most people can recover five pounds rather quickly with minor tweaks to their calorie intake and physical activity and if the scale shows a seven-pound jump for longer than a day or two, more aggressive measures may be called for, such as eliminating alcohol. "Alcohol stimulates your appetite and wrecks your self control regarding the amount of food that you consume.
Despite the fluctuations, you can use a scale to your advantage to track and meet your weight goals. If you want to drop just a few pounds, jump on every day. That will give you a regular barometer and, over time, a trend line that you can use to reflect back on what you ate and what you weighed. When you're aiming to lose more weight, though, daily check-ins can make or break your whole day. Avoid the unnecessary stress by checking in once a week and keeping tabs on what you are eating.
However often you face the scale, be consistent. You should be weighing yourself naked first thing in the morning after using the bathroom and always using the same scale. And don’t forget to use other methods of progress measurement, especially if your weight-loss goal is more than a few pounds, since not all positive changes can be recorded by a scale. Regularly having your body composition checked can determine your body’s exact fat, muscle, and water content, and the way your clothing fits can also be helpful. If your clothes fit or are too loose but the scale says you've gained weight, the gain is probably muscle.
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