If you're looking to change your weight or achieve a fit physique, you may think that weight fluctuations are a result of your weight loss or gain, and while this can be true, there are other factors that affect your weight daily.
Dr. Kathleen Wynn, an endocrinologist, explains that a weight change of 2 kg during the day is normal, but this can increase up to 9 kg depending on your current weight. So, what causes these fluctuations, and why does this happen?
Foods high in salt can lead to water retention, which increases weight. Some people are more sensitive to sodium and store more water. The important thing to note is that sodium doesn’t only come from salt. It can also be hidden in other foods, such as sauces and frozen meals. Consuming canned soups is another reason for weight gain. Even low-calorie varieties can contain a lot of sodium. Homemade soups can also have excess salt. If you're on a diet and replace your meals with low-calorie, high-sodium soups, you'll notice weight gain due to increased water retention in the body.
If you eat bread, pasta, rice, or other starchy carbohydrates, your weight gain will be due to carbohydrates. For every gram of carbohydrate consumed, your body stores 3 grams of water. Therefore, if you have a carb-heavy meal, your weight will increase due to water retention, not fat gain. Processed carbohydrates are also high in sodium. For example, a meal of spaghetti and meatballs with Parmesan cheese can significantly increase your carbohydrate intake.
The weight of the food you consume can also affect your weight. The food itself can weigh several grams or even kilograms. The water content in food can add to your weight. Experts believe that consuming 2 cups of water-rich food can lead to a half-kilogram weight increase. So, what happens to your weight? Not all of this weight turns into fat. The calories from food are either used as fuel or stored as energy in the body. Excess material is excreted through urine and feces.
Bowel movements and digestive activity can cause weight changes. How much does stool weigh? Research has shown that humans can produce between 120 to 170 grams of stool per day. While this is less than half a kilogram, other studies suggest the average weight of stool per day is around 106 grams. However, natural stomach function doesn’t cause dramatic weight fluctuations throughout the day. Typically, it takes between 40-60 hours for food to pass completely through the digestive system. This time can be shorter if your diet is rich in fiber.
Exercise can lead to sweating and weight loss. Sports experts estimate that a person can lose about 600-700 grams of fluid during an hour of exercise, especially if it's a vigorous aerobic activity. This number can vary depending on the sport and other factors. Additionally, after a workout, you can replenish the lost fluids by drinking water. Other forms of exercise, such as weightlifting, can also increase water retention. When you lift weights, microscopic tears are created in the muscles. The body uses water to repair and rebuild itself, causing these tears to swell.
Some medications can cause weight gain. Some medications increase appetite, cause water retention, or affect the mechanisms of glucose absorption and storage. This leads to increased fat accumulation around the abdominal area. If you’re taking medications for diabetes, high blood pressure, seizures, or migraines, you might notice a few kilograms of weight gain over the months. If you experience sudden weight gain after taking a medication, consult your doctor. Sometimes, weight gain is natural and expected, but other times, it might indicate an underlying issue.
Many women experience bloating due to water retention during their menstrual cycle. Studies show that water retention is highest on the first day of menstruation. It decreases during the middle of the cycle and gradually increases again toward the end. While some studies suggest that water retention isn’t related to ovarian hormonal changes, others believe that weight fluctuations and changes in estrogen and progesterone hormones contribute to increased food intake, which leads to greater water retention and weight gain. While hormonal changes might not directly affect weight, they can increase appetite. So, if you're trying to control your weight during your period, be cautious of overeating. A few days of consuming high-calorie, fatty foods can undo all your hard work.
According to available data, people tend to weigh less when they wake up because their bodies are dry and dehydrated. Water makes up about 50-60% of body weight, and any small change in this can affect your weight. That’s why it’s recommended to drink water before bed, avoid eating, or even take a shower before bed if you want to lose weight and weigh less the next morning. The key point is that you shouldn't obsess over your weight and check it every minute.
There are many reasons for weight fluctuations throughout the day, but most of them are related to increased water intake and the body’s natural processes. Therefore, there is no “normal” weight. So, if these changes are small, there’s no need to worry. You can buy a scale to measure your body’s water percentage and track these fluctuations over the month. When should you be concerned about daily weight changes? If these fluctuations are significant or last more than 5-7 days, it could indicate a medical problem or an overall weight gain. Remember that weight gain can be due to increased fat or muscle mass, so this weight gain isn’t necessarily a bad thing.
While many weight fluctuations are simply due to changes in water and food retention, there are many ways to reduce water weight. However, most of them are ineffective or harmful. If you follow a healthy diet, reduce your sodium intake, and replenish fluids before and after exercise, the results you see on the scale may not be natural but will be healthy. I hope you enjoyed the weight control content. If you know anyone who cares about their fitness, feel free to share this. For more valuable content, you can visit the Health and Fitness section of Saadnews. Thank you for your continued support!
