I myself woke up to a 6 pound increase on the scale today. . I genuinely feel concern over the, probably millions, of people struggling with holiday weight gain. I wonder just how many of those people now feel shame or guilt over the huge weight gain they may have woken up to today. How much higher the number is on the scale, or how much fluffier their tummy looks. When in all reality it’s all an illusion. An illusion in the form of water weight. . Now I am not a dilatation, or a health coach or anything on that spectrum. I am just on my own weight loss journey, and I have picked up a thing or two. I have learned so much about the absolute mind F**K of weight loss and the complete BS that is out there and this is one of them, a BIG ONE!! . WATER WEIGHT, learn it, love it, deal with it!!!!!! To begin with, you need to understand that water normally makes up 50 to 60 percent of an adult’s total body weight. Now, often times our body holds on to even more than it should, that is referred to as “water weight.” Typically, the kidneys do a great job of flushing out our system of unnecessary fluids. However once in a while the body retains this fluid and it can build up in our cells, tissues, and in-between the skin and organs. This extra weight, will make a difference, you can sometimes see it, that puffiness, it is really just bloat from all that extra water. That number on the scale, again, extra fluids add up. We, in general fluctuate the amount of water weight we have causing the scale to go up or down daily, on average between 2-5 pounds. Add in extra water wight, that could go up maybe even 10 pounds. . The problem is, extra water weight is caused by a number of things. All typically found around the Holidays……
Sodium, I think we all know this one, but the why is this. When we eat too much sodium, AKA salt, the kidneys specifically hold on to the water it has to help dilute or correct that salty imbalance.
Sugar increases your insulin levels which actually decreases the body’s ability to secrete that sodium.
Carbs gives us energy, however any energy that we do not need right away is stored as glycogen molecules. And each gram of those comes with 3 grams of water. So, more carbs = more water.
Alcohol! not only does alcohol have all of the above, but it also acts as a diuretic which leads to dehydration. When the body becomes worried that it is not getting enough water, it starts to save up what it already has.
Water, or rather not enough water. Seems strange I know, but again, dehydration leads to the body storing water which leads to extra water weight.
Stress!! When you’re stressed, your body releases a hormone called cortisol. This triggers changes to the way that your body metabolizes sugar and energy and basically all of the above, again leading to water retention, again leading to water weight gain. . So, in conclusion to my longest post yet…. Raise your hand if over these last few days you felt stressed out, ate some sweet or salty treats, had a big celebratory meal, maybe a drink or two and did not get all of your water in… Also, step off the scale because you really didn’t gain any fat. Most importantly, IT.WILL.GO.AWAY!!! . Reminder…..it takes 3500 calories above maintenance calories to gain even 1 pound of fat. So, try to relax, get back on track and enjoy the Holidays!!
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