We have all dealt with unexpected weight changes. Maybe one day you weigh in at 150 pounds and the next you are at 155 and cannot help but wonder how you gained 5 pounds in one day. If this sounds like anything you have ever faced, worry not. Just like with weight plateaus, there are many reasons why you may experience unexpected weight changes.
This guide walks you through the possible causes and how you can use practical solutions to get back on track.
Unexpected Weight Changes? Here Are The Causes And Practical Solutions
Weight fluctuation happens to everyone and for very different reasons. So, if you are experiencing unexpected weight changes, you are not alone. Let’s review the main reasons that could be triggering these changes and what you can do about it.
Cause 1: Water Retention.
Have you ever weighed yourself the day after eating junk food that is high in sodium? If you have, you probably know that such a day of eating can result in extra pounds of weight. So great can the impact be that you might even think that you are on a calorie surplus!
Let’s assess the possible causes of water retention and their solutions.
- You are not drinking enough water. If you are not hydrating enough to keep up with your activity levels and the overall weather, your body will have no option but to hold on to more water. You can reverse this by drinking at least eight glasses of water – some people will need more water because they are more active or live in hotter areas.
- You are eating too much salt. While sodium is an important part of any diet, too much of it can cause water retention. You may face unexpected weight changes if you often eat things like crisps, fries, sausages, and other ultra-processed foods that are high in sodium. Cut back on these meals and see how it goes.
If water retention is to blame for your weight changes, you should see a difference in a few days after you have made these changes.
Cause 2: A High Carbohydrate Intake.
Do you want to know the secret to why low-carb and keto diets work so well? It’s not a mystery. It all comes down to the carb intake. The fewer carbs you eat, the less water retention you have.
That’s why people shed pounds of weight after starting low-carb diets. Their bodies pretty much lose water weight for the first few weeks, after which they start experiencing much slower weight loss rates.
You can use the same effect to your benefit. But what does this mean? A typical diet centers on an intake of 45% carbs, 20% protein, and 35% fats. Of course, this changes based on your health and fitness goals, e.g., a bodybuilder will go for a higher protein intake.
If you consume carbs at a rate higher than 45%, you set the stage for more water retention. The more carbs you eat, the more water you retain, and the higher the number on the scale. An easy way to deal with this is to lower, not eliminate, your carb intake by replacing some of your carbs with fats or proteins.
As you do this, work on incorporating more whole grain options into your diet.
Cause 3: Digestive Issues.
You might be eating enough food and sticking to your calorie deficit yet your weight keeps going up and down. If this feels like you, it might be time to rethink how well your digestive system is working and to assess what you can do differently.
So, what am I talking about here? Constipation!
There are different definitions of constipation. Most doctors agree that it amounts to not having a solid bowel movement in 72 hours while others may work with a longer timeline.
But you know your body best. If you often have a solid bowel movement every two to three days but have not had one for a while, that screams trouble. But it’s not just about the frequency. You also want to think about the structure of your stool – is it coming out hard and in pieces or are you getting elongated stool that is firm but soft?
Harder stool, especially one that is hard to pass, accompanied by gas and prolonged bowel movements, points to constipation. And yes, that backing up can result in unexpected weight changes.
Here is what you can do about this:
- Consume more fiber. You can get this from fruits, veggies, and other whole foods. While fiber is a good thing, you want to strike a balance between too little and too much, as an excessive amount can result in constipation.
- Drink more water. You can try to up your fluid intake with options such as fruit juices, flavored water, soups, and other drinks that are non-caffeinated and limited in their sugar content.
- Move more. Exercise is a great way to stimulate your digestive system. So, try some light stretches, get that walk in, do some aerobics, or work on anything that gets you working up a sweat.
- Get into a routine. If you have been having trouble with bowel movements, you can work with a schedule, e.g., try to go to the toilet at the same time each day as that can trigger a routine.
It also helps to check if you are sleeping well enough and to manage your stress levels.
Other Causes of Unexpected Weight Changes.
You may resonate with the three causes from the previous section as many people have touched on them in the past. But would you ever have thought that the following causes could be to blame?
Weighing Yourself at the Wrong Time.
There is such a thing as the wrong time to weigh yourself. Examples include right after eating, after a workout, etc. During these times, other factors affect the overall weight. For example, sweating in a workout can result in a lower weight reading.
So, here is the best way to weigh yourself.
- Do it in the morning, preferably on a day when you have had enough sleep.
- Start by using the washroom and emptying your bladder. If you can, now is a good time for a bowel movement – it can affect the reading.
- Take off all your clothes – I mean everything.
- Step on the scale, breathe normally, and distribute your weight evenly.
That will give you the correct reading. It’s best to do this once a week at the same time while following the set routine.
Changes in Your Menstruation Cycle.
Did you know that your weight changes during your menstruation cycle? It’s especially true for women who have severe PMS as this affects their hormones to a larger extent.
The closer you are to having your period, the more bloated you look and feel, and the higher your weight. So, what can you do about this? Well, nothing. Short of resting enough and following a healthy diet, you must let nature follow its course. The only practical solution to this is waiting it out.
Are Your Unexpected Weight Changes Normal?
Here is the thing – your weight can shift by as much as two to six pounds from one day to the next. For example, if you weigh yourself in the morning at 140 pounds and weigh yourself right before you sleep, you may find that the scale shows 145 pounds. But does this mean that you have gained 5 pounds in a day? Not at all – it only shows that between morning and evening, you have engaged in activities (such as water and food intake) that have amounted to this change.
Your weight can also be lower than what it was in the morning, e.g., if you have been working out, or have fallen ill, etc. As such, weight fluctuation is not much of an issue.
However, you have to look at the overall trend. If the baseline keeps increasing such that you are progressively gaining weight, that shows that you are in a calorie surplus. If it keeps moving down, that implies a calorie deficit. It’s important to take note of this as it informs you of whether it is time to review your lifestyle.
But if the fluctuation remains the same over a long period of time, that shows that you are eating at maintenance and are not losing or gaining weight.
Worried About Unexpected Weight Changes? I Am Here to Help
As a certified diet coach, I know just how overwhelming it can be to deal with changes in the scale, especially when you have goals that you want to hit. I can help you get past plateaus, fluctuations, and everything in between so you can finally forget about the scale and just sink into the joy of being in a sustainable health and fitness journey.
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