Generally speaking, for people who lose weight, it is not necessary to weigh themselves every day. It is recommended to weigh it at most twice a week. This is because the body's weight fluctuates greatly, and it is easy to get discouraged because of the daily weight fluctuation, and there is no motivation to train, which makes the subsequent fat loss even less motivated and more difficult. From a scientific point of view, if you wake up and find that you have gained 3 pounds, it can't be all fat. After all, 3 kg of pure fat means that you have to consume as many as 10000 calories a day-this is equivalent to 20 McDonald's Big Macs!
So, what makes you heavier?
Truth 1- You drank too much water.
70% of the human body is made up of water. If you drink plenty of water before going to bed, you will definitely find yourself getting heavier and heavier the next day, and there will be edema. But don't worry, this situation will not affect your fat-reducing effect. On the contrary, drinking more water will help you maintain a high level of metabolism and make it easier for you to lose fat.
If you want to record more accurate weight changes, try to go to the toilet after getting up and weigh yourself.
Truth 2-Your training intensity is too high.
If you overtraining the day before, you will probably find yourself getting heavier the next day. "My god? In this case, who trains well! " Don't worry, this fattening is not fat.
Strength training will damage muscle fibers, and the damaged muscle fibers will use the nutrients ingested by the body to repair themselves. These nutrients will "flow" into muscles through liquid media, so the body will store more water and naturally become heavier. But don't worry, as long as you train hard every day, your weight will not fluctuate, and long-term weight records can also reflect whether you are on the right track to lose weight.
Truth 3-You didn't shut up.
Sometimes you think that jogging on the treadmill for 30 minutes can achieve the exercise effect, but in fact, many times you don't consume much calories, but you are hungry after training. It is often this illusion that leads you to indulge in eating after training, so that you consume too many unnecessary calories.
You know, a bag of potato chips may make you run for 30 minutes, not to mention a high-calorie diet such as beer and barbecue.
Truth 4-You eat too salty.
If you eat too salty the day before, such as Sichuan food, pickled products or potato chips, you will gain a lot of weight the next day for no reason. This is because salt can make the body store water and look bloated.
At this time, what you need to do is to drink more water to help salt complete metabolism as soon as possible, so as to achieve the effect of reducing swelling and losing weight; Usually read the nutrient composition table carefully and remember to weigh the salt when cooking; Eating more vegetables will also be of great help to you. Sulfur-containing foods (such as onions and garlic) help reduce the salt in your body.
However, it should be noted that most people are ordinary fitness enthusiasts and there is no need to follow the diet of fitness people. A diet completely free of salt and oil is not suitable for mass fitness.
Truth 5- Yesterday was your high carbon day.
If you had a sandwich for breakfast the day before, a bowl of rice covered with shredded potatoes at noon and spaghetti at night, it would be strange that you didn't lose weight the next day. Carbohydrate, like salt (sodium), also has the function of storing water. So if you want to make yourself lighter, eat as much lean meat and vegetables as possible, and your body will feel cleaner and more comfortable.
However, I still want to remind everyone not to try extreme diets easily, such as completely eliminating carbohydrates. You should know that carbohydrates are the cornerstone of sports energy sources. Very low or even zero carbohydrate diet will reduce the intensity and effect of training, which is not worth the candle.
Truth 6- Try to go to the bathroom
You've probably weighed yourself when your body is "heaviest"-when you "just can't get in": your body stores food but doesn't excrete waste. Why don't you go to the bathroom and try again? Getting into the habit of defecating every morning will not only make you healthier, but also make your long-term weight record more valuable.
Truth 7- My period is coming.
Changes in hormone levels during menstruation also make it easier for the body to store water, which is why many girls feel more swollen and obese during menstruation.
This change in water storage will be manifested in the week before menstruation (the 20th-28th day of menstrual cycle). At this stage, the body's metabolic rate will gradually decrease, making it more prone to edema, especially a few days before the official holiday. Pay attention to reduce salt intake, eat more fruits and vegetables rich in potassium, such as bananas, kelp, seaweed, yam, spinach, etc., to eliminate edema. Of course, don't forget to replenish your body with necessary protein and minerals. Eggs, chicken and beef are all good choices.
Don't worry, it will return to normal soon after menstruation. Don't be too anxious and depressed because of the weight change before menstruation. This will only make the hormone level more unstable, but it will disturb the menstrual period and affect the future training plan.
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