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One of the most enjoyable moments in the process of losing weight is seeing the desired numbers on the scale. But what to do if your weight has increased for almost no reason? The main thing is not to panic. After all, this may have a very simple explanation.
We offer you the 10 most likely reasons why you saw a number on the scale that is higher than normal.
remember, that Weight gain is not always a sign of increased fat mass. If you are in the process of losing weight, then periodic stops or slight weight gain are absolutely normal. And this does not mean at all that you are doing something wrong. The largest “plumb lines” usually occur in the first weeks of weight loss (mainly due to the reduction of edema), but then the weight begins to decrease at a slow pace (due to fat tissue).
In the process of reducing fat, complex biochemical processes occur in your body. Give him time to readjust! The weight will not fall linearly, so prepare in advance for jumps and stops in weight (even possibly long ones). Moreover, the lower your initial weight, the slower and more difficult it will be to decrease when losing weight.
1. Physical activity
5. You eat less than you should
Do you see an absolute contradiction in this and the previous paragraph? Do not be surprised. Undereating is just as bad as overeating. When we limit our body's nutrition beyond measure, it begins to switch to an economical metabolic mode. This means that he begins to accumulate fat even from the small amount of food that he receives.
Our advice: Forget about starvation diets and eating below 1200-1300 calories forever.
6. Menstruation period
Weight in women is very dependent on the menstrual cycle. Firstly, before the onset of menstruation, fluid is retained in the body, which leads to an increase of 1-2 kg. Secondly, during this period women's appetite increases, which can also lead to weight gain.
Our advice: control your appetite during this period of time, giving preference to vegetables and unsweetened fruits. And also do not pay attention to the scale readings a few days before and during menstruation.
7. Insufficient water intake
Water is essential for the normal functioning of most organs in our body. If the body does not receive the required amount of water, the body begins to retain it for future use. Therefore, one of the reasons for weight gain may be insufficient water intake and dehydration.
Our advice: try to drink 2 liters of clean water a day. Do not overuse coffee and tea.
8. Mistakes in calorie calculations
One of the hidden reasons for weight gain may be errors in calculating calories. For example, you incorrectly calculate the calorie corridor. Or you don’t weigh the products, but measure them by eye. Or you don’t take into account all the foods you eat. Consequently, You eat more than you need and gain weight.
Our advice: read the article about counting calories. Perhaps some questions will disappear on their own. and try to keep track of their values.
10. Impaired kidney and heart function
Weight gain can also be caused by fluid retention due to kidney and heart problems. The likelihood of this is quite high if you are also bothered by swelling and bags under your eyes. Due to such disorders, fluid is retained in the body and weight gain occurs.
Our advice: If, in addition to weight gain, you are often tormented by swelling, it is better to consult a doctor.
As you can see, just because your weight has increased does not mean that you have gained weight. If you are nervous about the number on the scale, we advise you to weigh yourself no more than once a week.
Everyone who watches their figure has sooner or later thought about why some people constantly limit themselves, eat little, but not only do not lose weight, but even gain weight, while others eat everything in a row and remain thin... It turns out that It's not just about the number of calories consumed, but also about something else.
Often the cause of weight gain is psychological problems, such as depression or prolonged stress. A person “eats” his problems, sometimes simply not noticing how he casually takes out a chocolate bar from the refrigerator. Scientists have officially found that emotional people who experience every emotion intensely are more susceptible to overeating than others. Surely many of you have noticed that during periods of some kind of anxiety you feel the urge to eat something tasty, to “calm down” yourself with a piece of food, even if there is no feeling of hunger at all.
Psychologists believe that the reason for this phenomenon during periods of anxiety or stress is our subconscious desire to return to deep childhood, when the baby’s needs come down to satiety and safety. With this in mind, anyone can overcome the habit of stress eating. Of course, this is difficult, because instinct is a strong thing. And the simplest solution to the next upset is to wrap yourself in a blanket with a box of chocolates.
As in many other cases, it is better to “treat” not the consequences, but the root cause. Analyze your emotions, evaluate the factors that upset you, change your attitude towards them and try to control your food intake. Eat when you really feel hungry. Dose the amount of carbohydrates (sweets), because when stored in fat, they will bring you additional problems. Learn to get positive emotions not only from food. Of course, food is one of the pleasures, and we all love to eat delicious food. But a small portion of food, served in beautiful dishes and eaten slowly in a calm atmosphere, can also bring pleasure.
Fill your free time with activities that you enjoy - reading, embroidery, walking, jogging, writing poetry, singing or drawing. In short, find what you like and do it! But there is one condition here: do not try to limit yourself too much in food and train your willpower. In this case, willpower will eventually run out and everything will return to normal. But if you begin to systematically get rid of stress, gradually accustom your body to proper nutrition and learn to be happy without chocolate, the effect will be much better and longer lasting.
If you are patient and persistent, over time you will understand that our life is not only about food. We eat to live, not live for food. As a rule, emotional people who have reconsidered their attitude towards food and stress subsequently enjoy simple things much more and begin to notice the beauty of the world around them.
But even if you're sure you're eating little and not indulging in carbs, but you're still gaining weight, pay close attention to your emotional and mental state. In a state of stress, the overall balance of the body is disrupted, rhythms and processes are disrupted, and hormones begin to work incorrectly. This is often the reason for weight gain. After all, our body is not a machine into which you simply place a certain amount of fuel, as a result of which it completely burns and turns into energy. Everything is much more complicated. The body is a collection of physiological and emotional processes. And if one component fails, the other inevitably suffers. Therefore, be at peace with yourself, find harmony and be beautiful!
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious it is:)
Content
Many ladies, who have only recently declared a brutal war on excess fat, sometimes come into a stupor - the scales sharply move a couple of notches forward, although there were no special eating disorders or training before this. The answer to the important question, why weight increases during menstruation even on a strict diet or other effective weight loss method, lies in the physiology of the female body - body weight always increases before menstruation. The reason for this phenomenon, which is so upsetting for women and girls, is a sharp fluctuation in hormonal levels.
Does weight increase during menstruation?
A unique creation of nature - a well-coordinated mechanism called the “female body” - is designed in such a way that every month, under the influence of special female hormones, cyclical changes associated with the function of procreation occur. Moreover, these periodic metamorphoses affect the operation of absolutely all systems. Such changes become more noticeable a few days before the appearance of menstrual flow - this is the premenstrual syndrome familiar to most women.
The unpleasant symptoms of PMS consist not only in the appearance of physical and emotional discomfort, but before the onset of your period, you immediately gain several extra pounds. During your period, weight always increases, no matter what diet you follow and how actively you exercise to lose weight. You can also gain one or two kilograms during ovulation.
How much does weight increase during menstruation?
Weight gain during menstruation is initially due to genetic predisposition. From birth, every woman’s body has an individual program for going through the monthly menstrual cycle and all the ailments that accompany it. Whether you gain one kilogram or three kilograms during women’s days depends solely on the characteristics of your body.
However, it is incorrect to consider genetics the only reason for the increase in body weight before KD - weight gain during menstruation is directly determined by the amount of food and liquid consumed on the eve of the onset of menstruation. Therefore, it is so important during menstruation not to deviate from the usual diet and constantly monitor the amount of food consumed so as not to gain weight.
Why do you gain weight before your period?
Normally, the main sex hormones of the female body - estrogen and progesterone - have certain values. Before the onset of menstruation, their level changes dramatically - the amount of progesterone begins to decrease to critically low numbers, and estrogen begins to increase. This process provokes uncontrolled weight gain before menstruation: hormones force the body to stock up on fluid, which it will lose so much of along with menstrual blood. The body begins to swell from excess water, but menstrual swelling goes away within a couple of days after the start of KD.
However, there is a second problem associated with fluctuations in hormonal levels and causing rapid weight gain during menstruation: such jumps in hormone levels do not have the best effect on appetite. Sometimes he becomes simply brutal - uncontrollable, obsessive, untamed. Metabolism slows down during this period, so all excess calories are instantly processed into fat deposits.
Is it possible to lose weight during menstruation?
Since the female body experiences considerable stress during menstrual bleeding, a strict diet, as well as active training for wear and tear, can cause great harm. They are not only ineffective in the process of losing weight during menstruation, but are also often fraught with unpleasant consequences for the hormonal system, which with this approach can cause serious disruption. It is unlikely that you will be able to lose weight during your period; the main thing during this period is not to gain weight. To do this, you should wisely limit your diet and monitor your nutrition.
Excess calories are not necessarily the only reason you are overweight
Everyone knows that if you eat huge portions of a lot of fried foods, eat fatty desserts, drink alcohol or carbonated drinks, this will inevitably lead to weight gain. It is also clear why a person gets fat. When a person consumes more calories than he expends through exercise, the extra calories simply have nowhere to go.
But why does a person get fat when he regularly exercises, follows the principles of rational nutrition and counts the calories he consumes?
If a balanced diet and regular exercise have not yielded results and the arrow on the scale continues to creep up, you need to think about a number of reasons. It may very well be that there are several such factors, and they act in combination.
Dr Michelle May, author of Am I Hungry? What to do when diets don't work? notes that weight gain is a rather difficult process. She identifies five factors that can lead to obesity when you least expect it:
1. Weight may increase due to lack of sleep
The flow of all processes in the human body depends on how rested he is. When you don't get enough sleep, your body becomes stressed. At the same time, biochemical processes occur that promote fat deposition.
When you are tired, it is more difficult to cope with stress. In such a state, there is a great temptation to relieve stress with food. It is possible that the extra calories you gain are due to the snacks you eat at night. Some people are convinced that it is easier to fall asleep on a full stomach, but this is not true. The only thing you get as a result of such a late snack is extra calories. Lack of sleep is indicated by fatigue, lack of energy, drowsiness and irritability.
Try to sleep at least eight hours a night. Try increasing your sleep time by 15 minutes and evaluate how you feel. By adding 15 minutes to your sleep every day, you can determine how much sleep you need to get enough sleep. People sleep better when they exercise regularly and follow a regular bedtime routine.
2. Stress may contribute to weight gain.
Society demands more and more from us. Every day you need to work better, harder and faster. Stress pushes us forward. It helps us cope with the demands of life, but it also affects our mood and emotions.
Stress creates a response. A person is eager to fight, takes on additional obligations, and strives to overcome financial difficulties. This in turn triggers a biochemical mechanism that turns on the “survival mode” in the body.
Our bodies begin to store energy for future use, slow down the metabolic process and release chemicals such as cortisol, leptin and a number of other hormones, which in most cases lead to obesity in the abdominal area, explains May.
Many people are accustomed to eating stress, trying to relieve tension in this way. But, of course, this path does not help in the long run.
. Steroids
. Antidepressants
. Neuroleptics
. Anti-seizure medications
. Diabetes remedies
. High blood pressure medications
. Heartburn remedies
Remember that sometimes a couple of extra pounds is better than taking some medicine. In addition, even if certain medications lead to obesity, you still should not forget about the need for a healthy diet and regular exercise.
“The problem is rarely solved by simply changing prescribed medications,” says Michelle May, author of a book on healthy eating. “The causes of weight gain are usually related to each other. If you suspect your obesity is due to certain medications, talk to your doctor. He may prescribe other medications for you. Most importantly, do not stop taking your medications without consulting a specialist. Stopping medication without consulting your doctor can have very serious consequences,” warns Dr May.
4. Weight may increase due to health problems
The most common medical cause of obesity is low levels of thyroid hormones (hypothyroidism). A lack of thyroid hormones can reduce your metabolic rate, leading to loss of appetite and weight gain.
“If you're tired, sleepy, overweight, have a deep voice, can't stand cold, sleep too much or have headaches, you should see your doctor for a simple test for hypothyroidism,” says May.
Much less common is a disorder associated with excess cortisol hormone, which can also lead to weight gain.
5. Weight may increase with menopause.
Menopause occurs in women at different ages. On average, this occurs at 45-50 years of age. Over the years, a natural slowdown in metabolic rate begins. Hormonal changes in the body can cause depression and sleep disturbances.
Menopause brings about many changes in the female body. When women go through menopause, they lose the female sex hormone estrogen. This in turn leads to changes in physique due to loss of muscle mass in the thighs. At the same time, women begin to gain weight in the middle part of the body. Estrogen, Bowerman explains, promotes fat storage in the lower body. When the production of this hormone decreases, fat begins to be deposited mainly in the midsection of the body (much like in men).
You can avoid the appearance of fat on the belt by maintaining and increasing lean body mass. This in turn leads to an increase in metabolic rate and calorie burning.
“Women need to understand how important weight lifting and strength training are to their health,” says Bowerman. As experts emphasize, there is no need to be afraid that strength training will turn you into bodybuilders. This is wrong.
Exercise also prevents bone loss caused by menopause. Therefore, weight gain with the onset of menopause can be counteracted by a set of exercises combined with a healthy diet. The diet should include foods rich in calcium and vitamin D, and the number of calories consumed should also be taken into account.
As a rule, the average person losing weight overestimates their calorie expenditure and underestimates the scale of their intake. But you are not the average option. You pay close attention to accurately measuring portions, don’t open your mouth without a calorie calculator, and don’t create illusions about your energy expenditure. All the stars whisper that the hand of the scale should creep back, but it stubbornly moves forward, as if it were a clock, not a scale.
Don’t freak out and don’t worry, don’t tear up your gym membership, but read on. Gaining weight doesn't always mean you're getting fat (and losing weight doesn't mean you're burning fat)—the same goes for muscle mass. Here are five very valid and common reasons why: why does my weight fluctuate?. Among them there are some very unexpected ones.
1. Salt
Salt intake can greatly affect the amount of water in your already quite lean (or not yet) body. Table salt holds water in the body's cells, and if you're a salty eater, your body's response to salt intake is to retain enough water to restore fluid balance and normalize sodium levels. One clever study found that Eating salt will help you gain up to one and a half kilograms of weight .
And now you have already opened your food diary and with a decisive hand you are ready to cross out the salt from there forever. Take your time, buddy.
Remember, sodium (the main element of salt) plays key role in regulating blood volume, nervous system and brain functions, as well as in muscle contraction, so salt must be monitored, but not completely eliminated. An ordinary person needs 1.5-2.3 grams sodium or 3.9-5.9 grams salt per day, and if you sweat a lot during training, then even more.
1 gram sodium = 2.58 grams salt
For example, in an hour of profuse sweating you can lose a liter of water and 2.6 grams of salt. This means that to restore electrolyte balance you will need 6.5-8.5 grams of salt per day.
To prevent the needle (or more often the display) of the scale from fluttering back and forth, try to keep your salt intake level stable and in accordance with your sweat loss in the gym. If you were visiting your grandmother and indulged in her salted mushrooms, or simply sinned at McDonald's, then stay away from the scale for a couple of days - the weight will most likely be more than you want.
2. Ballast
More goes in than comes out - weight will increase. That's why experts weigh themselves only in the early morning, right after potty when dinner has already left you, but breakfast has not yet entered.
If you have irregular bowel movements (one bowel movement per day is considered regular), then watch your fiber and water intake- you need 25-40 grams of the first and 4 liters of the second, don’t mix it up. They can also help probiotics.
Fatty foods, dairy products (if you are lactose intolerant) and excess fiber can cause constipation, so avoid borscht. Constipation can also be caused by certain painkillers, antidepressants, and blood pressure medications. A laxative gives a temporary effect, but if the problem does not go away, it is better to consult a doctor (or mother).
3. Carbohydrates
If yesterday (or the day before, or the day before yesterday) you ate more carbohydrates than you should, then know that your body will store them in the form of muscle glycogen for up to three days.
But the trick is that for every gram of glycogen stored in muscles, your smart body will store 3-4 grams of water. Fi, only three grams, you say. But three grams here, three grams there, and so the daily weight fluctuation of one and a half to two kilograms is gained - after all The average person can store up to 500 grams of glycogen before it begins to deposit fat on the sides.
Let me give you an example: Vasya used up all his glycogen reserves at the Iron Man triathlon, and then ate a plate of pasta and a piece of cake at Kolya’s birthday, which equals 300 grams of carbohydrates. All 300 grams will go to the muscles (remaining after the triathlon) in the form of glycogen, plus 900-1200 grams of water will be reserved for them - you will gain one and a half kilos with zero fat gain.
If you consume a large amount of carbohydrates and do not exercise, your glycogen stores will always be almost full and you will not gain weight. However, it’s worth starting to train and “eat right” - boom, minus 1.5-2 kg. This also explains the “action” of miracle diets, they simply remove water.
It is impossible to completely expel glycogen from muscle depots. But for a more accurate measurement, get on the scale in the morning 3-4 days after your carbohydrate rampage.
4. Hormones
High cortisol levels can increase sodium retention, which (see point 1) causes water retention in the body. Among the factors that cause an increase in cortisol levels are stress, lack of sleep, overtraining and excessive calorie deficit (you can calculate the correct calorie deficit by ).
Elevated estrogen levels will also cause water retention. Girls, for example, get bloated a few days before menstruation for this reason. So if you're a girl, stay away from the scale these days, but continue to watch your diet and exercise. After a week, everything should be normal with your weight.
5. Powerful workouts
Delayed muscle pain(DOMS - Delayed Onset Muscle Soreness) is familiar to everyone: frolicking in the gym, and after a day or two suddenly everything starts to really hurt. This pain is caused by microscopic damage to muscle fibers(and not lactic acid, as many people think) and can occur not only from training with weights, but also from any other physical activity. Finally went to yoga? Did your friend invite you to kick the ball? Yes, and this can be a bo-bo.
Side effects of this pain include inflammation and swelling, both of which are accompanied by fluid retention inside and between cells. Therefore, such muscle pain may be accompanied by mild weight gain. As soon as the pain and swelling go away, the weight gain disappears - usually after 3-4 days, but sometimes after 10 (8).
So if you've brutally loaded something you don't usually load, put off weighing.