Experts named the reasons for weight changes during the day

Daily fluctuations in body weight in the range of 0.5–2 kg are the physiological norm and should not cause concern. This was reported by Science Focus magazine, which Izvestia reviewed on August 7.

According to experts, a short-term change in weight readings is associated with a variety of reasons, including body water content, digestion, hormonal fluctuations, and physical activity.

"Focus on the big picture when it comes to your weight," the publication says.

According to experts, it is important to monitor long-term trends rather than draw conclusions based on individual changes during the day. According to the publication, foods high in salt or carbohydrates can cause fluid retention, affecting the scales. Hormonal processes, especially during the premenstrual period, can also affect the water level in the body. These changes usually take place in one or two days.

In addition, food in the gastrointestinal tract increases body weight until it is completely digested. Weight may be higher than usual after a late dinner, but this does not indicate a set of fat mass: the reason lies in the natural processes of digestion.

Experts have drawn attention to the fact that weight loss after exercise is most often associated with sweating, rather than with the actual loss of adipose tissue. On the contrary, during the recovery phase, muscles can retain water, temporarily increasing weight. At the same time, building muscle mass over time can increase the total body weight even against the background of a decrease in body fat.

The fluctuations are also influenced by the work of the intestine. A slight delay in stools or weighing before and after defecation give different results. To maintain stable digestion, experts recommend following a water regime and eating enough fiber.

It is noted that some effects are associated with alcohol consumption. It has a dehydrating effect, which can lead to short-term weight loss. However, subsequently, the body seeks to restore balance by temporarily retaining water.

To obtain objective data, experts recommend weighing yourself daily at the same time — in the morning, after going to the toilet, before eating and drinking, without clothes or in light clothing. It is important to use the same scales mounted on a solid and flat surface. Carpets and soft coverings can give distorted readings.

It is also recommended to take into account additional indicators such as waist circumference, clothing fit and visual changes in the body. A photo diary and measurements can give a more accurate picture of progress than the numbers on the scales.

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On July 31, nutritionist and nutritionist Roman Pristansky spoke about a rule that will help you lose extra pounds. According to him, four hours before bedtime, it is necessary to exclude carbohydrates and give preference to protein foods. Also, the morning should start with carbohydrates, and they should not be excluded at lunch either.