discouraged when you step on the scale
find that you've
gained 3 or 4 pounds overnight?
Both men and women experience fluctuations in body weight that
can't just be explained by overeating. It takes 3500 extra calories
to gain a pound of body fat, so it's pretty hard to gain that
much fat weight in one day! Yet these weight fluctuations are
often so disappointing that it leads to giving up and going
back to old habits that caused the real weight gain in the first
place. Here are some strategies that can you can put into practice
when water retention and temporary weight gain get in the way
of your progress.
women, it happens every month - things are going great,
you're making real progress with your weight loss efforts and
then those 7-10 days come right before menstruation and things
start to unravel! Most women report symptoms of PMS: feeling
especially tired, headaches, back pain, weight gain and water
retention. Others have food cravings and routinely overeat during
this time. Put those symptoms together with mood changes, increased
tension, depression and reduced concentration and it's easy
to see why every month women face a real challenge to their
weight loss efforts.
men don't have the same monthly swings in hormonal levels that
lead to weight gain as women, men experience water retention
and weight fluctuations as well. Sometimes this can happen after
a change in routine - like coming home from a trip that causes
you to miss a few days of exercise and to eat more meals in
restaurants than usual.
temporary weight gain is due to predictable monthly shifts in
hormones or a just a change in your normal routine, don't let
it get you down and avoid letting this get you into a pattern
of negative thinking and acting. The reality is that weight
gain happens and weight loss doesn't follow a perfectly straight
path. Make sure that you're following a weight loss program
that helps you minimize the effects of temporary water retention
and weight gain. Here's some things we incorporate in our weight
loss program at A Personal Dietitian to help reduce weight fluctuations:
Reduce salt intake
Reduce salt intake - your body retains water when salt
intake is high, and this causes bloating and water weight gain.
It's also important to have a good balance of other minerals:
calcium, magnesium, and potassium to maintain good fluid balance
in the body. Personal-Diet.com provides diet plans that emphasize
lower sodium foods and foods with good, natural sources of calcium,
magnesium and potassium. Eating well helps with water retention,
not just weight loss!
Eat smaller meals and snacks.
The Personal diet plan is carefully planned so that you
get a good balance of energy throughout the day and don't overload
your body with large meals at the end of the day. This helps
you burn your calories more efficiently and reduces bloating
that can come from overeating late at night.
Include a good balance of carbohydrates.
PersonalDiets plan emphasizes carbohydrates that
are a good source of vitamins, minerals and fiber and avoids
those that are high in sodium. Salty carbohydrates love water
- avoid them! Choosing more unprocessed carbohydrates like beans,
fresh or frozen fruits and vegetables of all types helps reduce
sodium and increases potassium in the diet and this helps with
weight loss and water retention.
4. Diuretics are substances that cause water loss.
We don't recommend or incorporate diuretics in our weight
loss program. Some people may need additional help from these
but should only be taken if advised by your personal physician.
you need to team up a healthy, well balanced high nutrition
plan with consistent exercise and plenty of water. This helps
regulate water balance in the body, and helps the body get rid
of the "waste" - drinking water helps to minimize
water retention and exercise helps get rid of the waste. These
are safe, healthy practices that everyone can do that can get
you through the challenges of weight fluctuation, and they work!
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