Well, here is something most of us never thought of or even noticed. A body weight change during the day. A weight fluctuation in a more scientific way.
Have you noticed something similar on your weight?
Ok. You do not have to panic. It happens to many people and it’s a phenomenon mainly observed in women. Nothing wrong. It’s quite normal.
Body weight fluctuations during the day can range from 300 to 500 grams or even from 2.5 to 3.5 kg relating to several factors in your daily life and routine.
Today’s article will make an attempt to find out which factors influence our weight so contributing to these small daily ups and downs and what we can do to avoid it.
But it’s really necessary to avoid it?
Prior to any relevant statement let’s say that a slight variation in body weight is perfectly normal, related to factors such as, what was the food consumption at this specific day or moment, the move of the intestine forcing you to visit the bathroom, the amount of water received, the type of exercise involved, or even the quality of the sleep last night.
Earlier it was mentioned that this phenomenon was absolutely normal. Now the question coming to my mind is, when this fluctuation becomes abnormal, or simply when this daily variation in body weight is not considered as normal anymore?
You must have been able to climb the scales multiple times in the same day to control your weight … absolutely sure you would be satisfied with what you saw. An amount of yogurt with fruit was consumed and there is a hidden feeling that your weight will be reduced. Just a little, but it will definitely be reduced.
Again the scale does not agree with you. It’s not that you didn’t lose a gram, on the contrary. You feel anger and frustration and you are ready to give up every effort you have made so far.
Before you do anything just have a look at this article. Anything you do you might regret it later.
Off we go to see what really happens…
Daily Weight Calendar
10:00: Wake up a little late this morning. Saturday morning and there is still flatulence feeling after yesterday’s abuse. After work there was an evening out with some of colleagues for a “relaxed drink”, eventually ending up being an overnight in the club and a morning orgasm in a fast food establishment.
All these as the high cost to follow was known, ending, thank God, with an irritating headache!
You go up the scale, looking on the panel with the numbers quite terrified. Here it is the horrible figure coming out, 64kg.
12:00: A glass of freshly squeezed orange juice (to fool yourself into thinking of yesterday’s disaster) here is the Saturday coffee to enjoy it sitting in balcony with no stress.
Later, a visit to bathroom, where the decision was reached to weigh yourself again. That’s it. Relief. The weight dropped slightly. A thought of going to toilet. Just over 63 kilos the answer from the scale. It’s a lot but at least it’s not 64kg.
13:00: It’s already 1pm and there was no breakfast yet. Is possible to have a breakfast? The last bite at fast food shop at 5.30 in the early morning is still heavy on the stomach with yesterday’s drinks.
You remember it and you feel like going in vertigo. You decide that you still can’t put a bite in your mouth and keep sitting and reading your newspaper in balcony.
Surely, the morning yoga class was cancelled. And just in the idea of crouching and stretching makes you feel nausea.
Up on the scale again and while you really have done absolutely nothing else than sitting down – there is a drop of over 200gr. That’s a surprise.
14:00: Much better now. The coffee, the juice and plenty of water received makes you feel quite refreshed.
Even your stomach feels better. Up on the scale again and the result quite disappointing, 65 kg. However no hunger yet. Surely it must be due to high amount of water.
A decision for jogging in the neighborhood park comes next. This is a good chance to get rid of lots of toxins accumulated into the body since yesterday night.
15:30: A day incredibly beautiful and a very sweet weather, perfect for jogging in the peaceful afternoon on this Saturday. On returning, you feel tired but at the same time very lively and full of energy. Try the scale again, some more grams lost. The scale reads 63.8 kg.
16:00: A nice warm shower and you feel refreshed … but also very hungry. This exercise brings the appetite back. A meal rich in protein and carbohydrates, but also in fiber and good fat is now what is needed.
Following the lunch, naturally the scale goes up again. New reading, 65.4kg now.
17:00: A cup of tea (no sugar or other sweeteners) and a bit of cheese was all the snack of the afternoon. Is it possible to have a higher weight again? Yes it is. 65.5 now the answer of the scale and you’re going nuts.
19:30: Ready to go out to dinner with a friend. But before you leave the door, go up try the scale again to have a new reading this time, 65.6 kg, wondering if the readings are going to stop getting higher and higher. Frustration Again! Surely the new re-adapting you just had will affect the order restaurant.
21:30: You come back and you feel exhausted. The thought of scales did not allow any abuses like in other instances. A modest and moderate order. A glass of red wine goes perfectly with the relatively light dinner. Another try on the scale and the new reading 66.1 kg, is 2.1 kilos more than the morning’s reading. It’s a lot.
23:00: You’re very tired. Time to sleep. You decide to go for the last time on the scales. A new reading, 66 kg, a round figure this time.
Never again this sort of “exercise” with the scale. You feel like being imprisoned and makes you feel guilty every time you drink even if this is just water.
So why the weight changes during the day?
The food consumed (in quantity and quality) affect the end result shown by the scale. Besides, the amount of water consumed (water and other beverages), as well as the type of liquids received, will also play an important role. Your visits to toilet, whether you exercising (degree of intensity), or sleeping (sleep duration) are also factors affecting the daily body weight, causing in the end these fluctuations.
- •Salty foods
High intake of sodium (salt) leads to fluid retention in body, resulting to make you feel flatulence and bloating. Salty snacks and foods still increase the feeling of thirst, but – though it is not broadly known – increase hunger, leading to excessive calorie consumption (which is unnecessary).
- • Sleep
Sleep is a key factor in keeping the body functioning properly and maintaining its health. According to scientific studies, poor quality sleep affects the body’s metabolic rate by slowing it down. This in the long run results in weight gain, body fat deposition, and a sense of fatigue and weakness in body. Stress levels rise and chances of developing psychological disorders increase.
- • Anxiety
Certainly stress also plays a very important role. Many people (and especially women) in severe anxiety have reported a tendency to food overconsumption and consumption of fattening and unhealthy snacks, mainly due to the fact that stress increases the levels of the hormone cortisol in body, leading to bulimic episodes and weight gain.
- • Menstrual cycle
This is known to all women. A few days before the start of the period, the scale starts showing higher readings. This is within the context of premenstrual syndrome and is perfectly normal. Usually this increase in weight is due to increased fluid retention by the body. Restricting your consumption of salty foods as well as adequate water consumption can help reduce this phenomenon.
- • Defecation
Irregular defecation and constipation are factors certainly playing an important role in your daily body weight. However, this is not a cause for great concern. With proper nutrition, special medicines and – surely – with physical exercise you can fight constipation and also remove this unnecessary weight.
- • Medication
There are certain medicines that can harm the body either by creating fluid retention, increasing appetite or affecting metabolism. Some of these are contraceptives, cortisone, hormones, antidepressants and much more that you can find out from your doctor.
- •Thyroid gland
The thyroid gland is a very important tool in our body controlling much of its functions. According to experts, hypothyroidism (inadequate production of thyroid hormone) leads to a high rate of predisposition and perhaps even development of obesity. At the same time – because the metabolic rate slows down – the easier you gain weight, the harder you lose it.
- • Physical exercise
Regular physical activity helps to develop muscle mass which also affects body weight. So don’t be surprised if you start training and instead of losing weight, you start gaining weight. It is reasonable. Your body fat is reduced, your body takes shape and the weight gained is pure muscle mass.
- • Digestion problems
Indigestion is another very annoying condition that many people, men and women, suffer from. Completion of the digestive process takes some time.
Indeed, the heavier the food, the more difficult and longer the digestive process. Indigestion is caused not only by the amount of food but also by its quality. The way it is cooked, the raw materials used the combination of the meal with liquids (water, spirits, soft drinks or other beverages) affect the digestive process.
- • Carbohydrates
Meals rich in carbohydrates (cereals, pastries, rice, pasta, legumes) lead the body to a temporary fluid retention. One way to mitigate this effect is to consume more complex carbohydrates. Wholemeal products, brown rice and wild rice are better dietary choices and somewhat restrict fluid retention.
Frequency and method of weighing
Weighing 10 times a day is certainly not healthy and indicates a form of persistence and disorder. Ideally you can weigh yourself once a week and always control your weight under the same conditions. That is, in the morning when you wake up, after going to the toilet and before eating your breakfast.
But again, for women, there are fluctuations depending on the stage of the menstrual cycle running at that moment.