Do you ever wonder why your weight fluctuates by up to 2.5 kilograms per day? We explain why little swings aren't a cause for concern.
Have you overindulged in food and drink over the weekend and are now shocked to discover that you've gained three kilograms? Then don't worry: a daily weight fluctuation of up to 2.5 kilograms is entirely normal.
How do weight fluctuations occur?
Weight changes can be caused by a variety of circumstances. The body's water balance, for example, and your overall diet both play a role. The following are the most common causes of weight fluctuations:
1. diet
When you eat a high-salt diet, your body retains more water by default. About 100 milliliters of water can be bound with just 0.9 grams of salt. Furthermore, salt makes you thirsty, and the additional amount of water you drink shows up on the scales. But don't panic, because staying hydrated is crucial for your health! A daily intake of two to three liters of water should be enough.
2. hormones
When it comes to weight fluctuations, women in particular are victims of their hormones. Water retention, for example, increases in the second part of the cycle. However, in many cases, menstruation produces an increase in weight. Both of these variables, however, normally fade after a while. Weight fluctuations can also occur as a result of the hormonal changes that accompany menopause.
3. indigestion
A bloated stomach can add up to a kilo to our overall weight. Drink plenty of water and exercise every day to aid your digestion - even a short walk can help. Flaxseed, for example, can aid with indigestion because it swells up in the intestines and increases digestive function.
4. sport
It may seem unusual, but the day following a workout, you normally gain a few pounds in the short term. This is due to two factors: After the workout, water is held in the muscles, but it eventually departs. Second, muscle mass is greater than fat mass. Which, at first glance, appears to be counterproductive if you're trying to reduce weight. However, having more muscles increases your basal metabolic rate as well as burning more energy during rest periods. Both of these factors combined indicate that you can eat more without gaining weight. So, in the long run, the workout pays off!
Weighing tips
To make it easier for you not to get angry about weight fluctuations, you should take the following tips for weighing to heart:
- It's fine to weigh oneself once a week; weighing yourself more frequently can lead to frustration due to natural weight changes.
- Always weigh oneself at the same time, if possible. The greatest time is first thing in the morning when you wake up empty-handed.
- Make sure your scale is level on the floor and at a distance of 30 to 50 cm from the wall, if possible. This improves the accuracy of the reading.
When should I have weight fluctuations checked out by a doctor?
In general, little weight swings are not harmful and are quite typical. If your weight fluctuates inexplicably up or down over a lengthy period of time, you should always be aware of it. It's possible that these weight changes are caused by a disease, such as hypothyroidism, hyperthyroidism, or diabetes. In this scenario, it's best to get medical help to figure out what's causing the problem. Regular medical exams are also required if you are taking certain medications that cause water retention, for example.
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