Weight is not a static thing. Its fluctuation is very normal. Average adult weight gain may be 1 to 2 kilograms (2.2–4.4 lb) less or more in a day or several days. You need to know why this happens.
Carbohydrates are not the enemy, but a source of energy. 55-60 percent of total calories in the daily diet should come from carbohydrates. But for those who want to lose weight, their daily sugar portion (rice, bread, pasta, potatoes, sugar, etc.) should be 35-40 percent. Carbohydrates cause the body to retain some water as glycogen, which can lead to weight gain.
If there is dehydration or dehydration due to any reason, the body tissues will continue to attract water after it is removed. So dehydration should be avoided. 2-3 liters of water should be consumed a day. And if you are exercising, drink more water.
High sodium foods
Salt or sodium causes the body to retain water. In addition, eating foods with a lot of sodium will increase thirst. As a result, you will drink more water. The result is weight gain. No more than 6 grams of salt should be consumed per day.
It is normal for women to gain some weight during their menstrual cycle due to the fluctuation of estrogen in the body due to the loss of water in the body. In men, on the other hand, fluctuations in testosterone may cause slight changes in weight. These fluctuations are normal; It does not affect overall health.
Muscles and cells absorb water during and after exercise. Because of this, weight appears slightly higher immediately after exercise, which is your muscle weight—not fat. Therefore, weight should not be measured immediately after exercise.
Certain medications such as caffeine pills, diuretics or birth control pills can cause initial weight gain. However, if the drugs are gradually adapted to the body, there will be no more problems in the future.
People suffering from irritable bowel syndrome (IBS), digestive problems, celiac disease, Crohn’s disease, etc., find it difficult to trust the gut. If they do not have these, those who have problems with indigestion, gas, constipation etc., the daily weight fluctuation is very normal. Because, due to intestinal problems, the body becomes heavy and looks overweight.
Alcohol increases hunger. Calorie content in 1 gram of alcohol is 7. Since alcohol has no nutritional value, these calories are called ’empty calories’, which only add weight. If a person consumes more than 30 grams of alcohol per day, it is normal for him to gain excessive weight.
Daily or weekly weight fluctuations are normal. If your weight fluctuates more than 6 pounds in six months, consult a doctor or dietitian.