DID YOU GAIN WEIGHT OVERNIGHT?
***Things You Need to Know About Water weight*** The human body consists of approximately 60% water. Water is vital in helping the body function properly and is largely responsible for dissolving nutrients and eliminating waste. When the body fails to eliminate excess water, this is referred to as water retention or water weight. Hormonal changes, too much salt and many other factors can cause your body to retain excess water. When your hydration level is not balanced, your body tends to hang on to that water. Usually, water retention may cause you to feel heavier than normal, and less nimble or active. It can also cause: Bloating, puffiness, swelling etc. Water retention is a common health issue, and can occur on a daily basis. A number of factors can cause it including: diet, menstrual cycle, genetics ETC. You can help relieve water retention by making lifestyle changes. drastic weight fluctuation like this is due to water retention rather than fat tissue gain. Symptoms of water retention: • Bloating, especially in the abdominal area • Swollen legs, feet, and ankles • puffiness of the abdomen, face, and hips • stiff joints • weight fluctuations • indentations in the skin, similar to what you see on your fingers when you’ve been in the bath or shower a long time What causes water retention? A number of factors can cause water retention, including: Standing or sitting too long: Gravity keeps blood in your lower extremities. It’s important to get up and move around often to keep blood circulating. If you have a sedentary job, schedule time to get up and walk around. Menstrual changes and fluctuating hormones: A few days before a woman gets her period each month bloating and water retention are common due to hormonal changes. Gaining water weight during this period is common. Eating too much sodium: You may get too much sodium by using a lot of table salt or ingesting processed foods and soft drinks. Medications: Some medications have water retention as a side effect. These include: o over-the-counter (OTC) pain relievers o blood pressure medications o antidepressants etc. Weak heart: A weak heart that can’t pump blood well can cause the body to retain water. Pregnancy: The shift in weight during pregnancy can cause the legs to retain water if you don’t move around regularly. Weight Training Exercise: When you stress your muscle tissue, the body responds by filling the tissue with fluid. This is why after you work out your muscles appear larger or “pumped up”. Unfortunately, the size is just temporary and by the next morning, this fluid has been flushed out. Never weigh yourself after your workout as this is not a way to accurately track your progress. Remedies for water retention 1. Follow a low-salt diet: - Try to limit your intake of sodium to no more than 2,300 milligrams per day. This means shopping the perimeter of the grocery store and not eating processed, packaged foods. Try adding spices instead of salt to flavour vegetables and lean proteins. 2. Add in potassium and magnesium-rich foods. They will help balance out your sodium levels, for e.g.: • bananas • avocados • tomatoes • sweet potatoes • leafy vegetables, such as spinach • coconut water etc. 3. Take a vitamin B-6 supplement Vitamin B-6 significantly helped with premenstrual symptoms like water retention. 4. Eat your protein Protein keeps your body balanced. A special protein called albumin keeps fluid in the bloodstream and prevents it from leaking out and causing swelling. 5. Avoid Refined Carbs Eating refined carbs leads to rapid spikes in blood sugar and insulin levels. High insulin levels cause your body to retain more sodium by increasing the re absorption of sodium in the kidneys. This leads to more fluid volume inside your body. Examples of refined carbs include processed sugars and grains, such as table sugar and white flour. THE BOTTOM LINE: Just Don’t Get Frustrated and Quit! Now that you understand the reason for weight fluctuation, don’t allow it to cause frustration or cause you to give up. It’s not an indication that your diet is not working but simply an indication of water retention. Look at your lifestyle and diet for possible clues as to what’s causing it and then take the steps mentioned above to prevent it.