July 17, 2015

Why Your Weight Fluctuates on the Scale is Explained!

Weight fluctuations don't really mean actual weight gain on the scale.

You get up in the morning, empty your bladder and step up on the scale and you see you are 500gms to 1.5 kg heavier than yesterday?

Next question..Is that really possible?
Well well well! They say 3500 calories = 0.5 Kilograms of body fat, but you didn't eat 10,000 yesterday. How did you gain 1.5 kgs?

So dont worry! Short term fluctuations in body weight are caused by factors irrelevant to your long term progress.

You are not losing muscle/gaining fat every time the scale swings . 
That number represents the weight of your bones, organs, bodily fluids, glycogen (the form of carbohydrate you stow away in your liver and muscles, which serves as a back-up fuel, like an energy piggy bank) and the waste inside your digestive tract that you haven't yet eliminated. 

Here are the common reasons you may see a bump up on the scale, even while you're losing body fat:

You Ate a Little Too Much Sodium
Water is attracted to sodium like a magnet, so when you down a little more salt or sodium than usual, you may hang onto extra H20. Two cups of water (16 oz) weighs 0.5kg, so a shift in fluid will have an immediate impact on your weight on the scale.

The Quick Fix: Drink extra water — it may seem counter-intuitive but it will help flush out the water you're hanging onto. Potassium rich foods are also key, as they have a natural diuretic effect — great choices include a small banana, cooked spinach, nonfat yogurt, watermelon, beetroot soup, broccoli, sweet potato(shakarkandi), mushrooms, pineapple, cabbage, papayas, raw mango(ambi).

You're Constipated
Being constipated can cause you to weigh more until your body releases the waste it’s hanging onto. It’s not uncommon for women to experience constipation as part of PMS (lucky us!), but stress, too little sleep, and travel can also be triggers.

The Fix: Drink more water and eat foods rich in soluble fiber to get things moving, like oats, barley, figs, beans, chia and flax seeds and citrus fruits. You can also try triphala powder with warm water before sleeping or early morning empty stomach. Try eating handful of almonds with one apple.

You're Storing More Carbs
Your body has a huge capacity to store carbs — you can sock away at least 500 grams. To put that in perspective one slice of bread packs 15 grams of carbs. When you eat more carbohydrate than your body immediately needs, you'll store the leftovers in your liver and muscles, which will stay there until they're needed for fuel. And for every gram of glycogen you stockpile, you also put away about 3-4 grams of water, so essentially it's a double whammy when it comes to your weight.

The Fix: Cut back, but don't cut out carbs, and focus on quality. Ditch refined, dense carbs like white breads, pasta and baked goods, and include a small amount of a whole grain at each meal, like oats, brown or wild rice or quinoa, and round out your meal with fresh veggies or fruit, lean protein, and a little plant-based fat. A great example: a small scoop of brown rice topped with a stir-fry made from a variety of green veggies sautéed in sesame oil, along with curd.  Some of the good health boosting carbs are: Vegetables, Fruits, Whole Grains, Seeds, Nuts, Beans.

Bottom line:  Don't Panic.. Stay Focussed Towards Your Goal! Don't get on scale everyday.

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