Despite all your efforts to reach out to a healthy and seasonal diet, do you tend to gain weight? Many frequent and perfectly normal causes can explain these fluctuations.
The hormonal cycle (in women)
“Before and during the rules, the body retains more water under the effect of hormonal fluctuations (estrogen and progesterone). This retention can vary the weight from 1 to 3 kg in a few days, without food change. Nothing abnormal”, Specifies Julie Boët, dietitian-nutritionist.
Lack of sleep
“Sleeping little or badly increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), which disruptes appetite. Lack of sleep also promotes water retention and oxidative stress, two temporary weight gain factors”, says the expert.
A more salty or richer diet
“A very salty meal (cold meats, industrial dishes, cheeses, chips …) or richer in carbohydrates leads to water retention. Indeed, for each gram of glycogen (sugar storage shape), the body stores about 3 g of water”, reveals the specialist.
Chronic stress
“Cortisol, stress hormone, promotes water retention and can increase the storage of abdominal fats. It also changes appetite (sweet or savory cravings), which can disturb food behavior”, underlines the dietician.
A slowed transit
“If you are constipated or bloated, the weight displayed on the scale will be mechanically higher. Intestinal content can represent several hundred grams, or even 1 to 2 kg in some cases”, Indicates Julie Boët.
Insufficient hydration
“Drinking too little can bring the body to store water, by compensation mechanism. Conversely, good hydration promotes drainage and good functioning of kidneys and transit”, says the nutrition expert.
Intense physical activity
“After a sports session, especially if you start or do muscle training, your muscles are repaired and full of water. This can temporarily increase your weight, while being beneficial in the long term”, Ensures the specialist.
Some drugs
“Treatments such as antidepressants, corticosteroids, certain antihypertensivers or the contraceptive pill can influence weight via water retention, stimulation of appetite or hormonal modifications”, reveals Julie Boët.
The moment of weighing
“Weighing yourself at different times of the day (before or after drinking, ate, summer in the toilet, sports …) can vary the weight of 500 g to 2 kg, without it having a real meaning”, recalls the practitioner.
The full moon
Finally, a less known cause: the (potential) influence of the full moon. “In some people, the full moon could disrupt sleep, increase stress or cause light water retention. A bad night influences hungry and satiety hormones, promotes cravings and can vary the weight in a transitory manner. Although the effect of the moon on weight is not scientifically proven in a direct manner, its repercussions on sleep and metabolism can explain small fluctuations.” Confess the dietician.
So, should we really weigh yourself every day?
“No. These variations are normal, transient and do not question your efforts or your balance. Weekly follow-up (or even monthly) is more than, always in the same conditions (on an empty stomach, after the toilets, without clothes). Remember: you are not a figure. Your health, your energy, your mood and your habits are much more speaking than a number. You yourself, and do not let a natural variation influence your esteem of you “, concludes Julie Boët.