Everyone dreads gaining weight, unwanted weight that is. It's the reason so many of us develop an unhealthy relationship with our scales. Any fluctuation is deemed horrifying, and we think about it until the next time we weigh ourselves. It makes us look at ourselves differently in the mirror, and even behave differently because our confidence is a little bit bruised. That's how I would react if I unexpectedly gained 40kgs, but for a lot of people, those consequences come from the smallest fluctuation.
This is why it's important to understand weight fluctuation, and why it occurs. It's vital to be able to recognise when your weight is fluctuating from everyday things, and when it's drastically changing due to diet or illness.
There are a number of things that make our weight go up and down throughout the day, and it isn't out of the ordinary for your weight to increase a few kgs by the end of the day. Things like a diet high in sodium (salt) and carbohydrates, bowel movements, menstrual cycles and the time of weighing can impact our scale weight.
Sodium & Carbohydrates: A diet high in sodium and carbohydrates may cause an increase in water retention. This is due to our bodies trying fuel itself and needing water to complete the process. *Please do not misinterpret this as an instruction to avoid sodium or carbohydrates. Both are needed/useful in moderation. This temporary weight fluctuation does not cause permanent weight gain unless in conjunction with a calorie surplus*.
Toilet Habits: Timing of toilet use will also impact your scale weight. Think about it... you could have 300mL of urine in your bladder, and a monster poop in your bowel. If you are weighing yourself before using the toilet in the morning, you will have more weight to work with.
Food: A full day of eating will obviously impact our weight too. Food weight does not = fat. Some foods are simply going to be heavier than others, so after a day of eating and drinking, it's only natural that we would weigh a bit more.
Menstrual Cycle: If you've had a period, you know how it is. A few days before you start bleeding you feel like the size of a truck. Similarly to my point before, water retention will also happen before we bleed. This might give us the impression we've gained weight, but it usually goes within a few days of bleeding.
So when should we be concerned? If you have weighed yourself consistently and seen a gradual increase in your scale weight, but don't have adequate nutrition or consistent exercise to thank for some muscle gain, it's like an increase in body fat. This isn't the end of the world and being aware of it early is a great start. A few kilos won't warrant spiralling into a 20kg weight gain, and you can change the situation pretty quickly. If you have noticed that you've started to gain weight, take a look at your habits as of late and make some small but sustainable adjustments.
Don't panic,
Maddy
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