How many times have you been shocked by the numbers on the scale?
A proper diet, regular exercise, and the scale still shows a bigger weight than what you expected.
The good news is that the increase of weight is not always caused by body fat.
There are 5 other reasons why the numbers on the scale can be different than you expected.
1.You have consumed too many carbohydrates
If you’ve gone too far with the intake of carbohydrates, it will be manifested in the numbers on your scale, even 3 days later, because the body stored them as glycogen in your muscles.
For every gram of glycogen, your body retains about 3-4 grams of water.
To simplify the math – if you’ve decided to eat pasta and cake on your “cheat day” and you have managed to bring 300 grams of carbohydrates that day, your body stored between 1200 and 1600 grams of glycogen and water, which will show 1-1 5 kg more on your scale.
2.You have disrupted the balance between sodium and water in your body
The amount of sodium you consume has a huge impact on your weight because it pulls water into your cells. If you overdo with the amount you consume, your body will start to retain water until it reaches a balance between fluid and the concentration of sodium.
Meanwhile the numbers on the scale may show weight gain of 1.5 kg.
But this does not mean that you should avoid sodium because it affects your health of several important aspects, such as regulating the function of the nervous system and brain, and muscle contractions.
The aim is to regularly enter sodium, but no more than 2 grams per day.
3.Your hormones are “playing” with the numbers on the scale
High levels of cortisol can cause retention of sodium in the body, and therefore water retention.
Cortisol levels can rise for many reasons, such as stress, poor sleep, overtraining and extreme caloric deficit.
Increased estrogen levels can also cause water retention in the body.
This is why women feel bloated in the period before their period – estrogen significantly increases in this period.
Estrogen also varies during the menopause, so many women have problems with increased body weight due to increased water retention.
4.You are not releasing the waste products
This is not difficult to understand because it is quite logical – if you have not been to the toilet for a few days and you have eaten a lot, the numbers on the scale will rise.
If you don’t go to the toilet at least once a day, you start to input up to 40 grams of fiber and 3-4 liters of water every day.
Keep in mind that antidepressants, medications to relieve pain and for regulating blood pressure can also cause problems with the release of waste from the body.
5.You are recovering from a hard workout
If you just started practicing or have had a hard workout, you will start to feel intense pain in your muscles 24 to 48 hours after a workout, and this pain usually lasts 3 to 5 days.
This occurs as a result of the minimum structural tearing of muscle fibers which is normal in any type of intense physical activity, especially in exercising with weights.
One of the side effects of tearing of muscle fibers is inflammation, characterized by fluid retention within and between muscle cells and thus causing a slight weight gain which is then adjusted.
The next time when the numbers on the scale will upset you, remember that they are not always indicative of your actual physical form.
If you are already addicted to regular measurement of weight, then do it properly.
Weigh yourself in the morning, before eating, after using the toilet.
Don’t measure yourself after an increased intake of carbohydrates or sodium.