Original | Hibiscus nutritionist
"Why did I quit snacking for a week, eat three meals normally, and increase playing tennis 3 times a week, but I didn't lose weight at all in a week, but gained 2 pounds." That's a question asked by a sister in the group last night.
The experienced sisters replied and shared their experiences (thanks to the sincere sharing of the relatives): First of all, it is necessary to know what to eat normally for three meals now, because the most important thing to lose weight is to create a calorie deficit. Secondly, exercise may allow the body to store water, including exercise, which may also grow muscles. But on the basis of calorie control, a healthy diet and exercise, fat loss can definitely be successful. Because that's what I do.
The sisters' sharing is very good, and I would like to add that if you don't usually exercise, just start a week of exercise, you can't reach the time and strength to grow muscle. It is more likely that lactic acid build-up is also due to water storage caused by broken muscle fibers, and many sisters experience a slight weight gain the next day after high-intensity exercise, mostly due to this reason.
It's not uncommon to experience weight gain after exercise. Sisters often ask, why do people rely on dieting and eating less to maintain a relatively thin weight, but I exercise hard every day, and my weight has increased, and I don't indulge myself in indiscriminate eating?! It's really restrained, I'm afraid to indulge myself and I'm sorry for my sweat and hard work.
Indeed, if you exercise a lot, and eat a compensatory pattern, eat whatever you want, and don't taboo anything, then there is no suspense, you will increase both weight and girth, and become the so-called adiptocystic muscle, many reverse weight loss bloggers do this for the sake of traffic, from 100 pounds of "weight loss" to 120 pounds, what has happened?
If you just eat normally and don't overeat, there is still a certain calorie deficit, but in the short term, the process of exercise is the process of repeated contraction (tension) and relaxation of muscle fibers. If the stimulation of the muscles is strong, the muscle cells (fibers) will break, which is why you will experience muscle soreness within 24-48 hours after exercising.
What kind of intensity is considered strong? Depending on each person's situation, a person who has not exercised for a long time, running for half an hour, and the pace is less than 8km/h, will make his legs sore. And for those who insist on exercising all year round, the muscles will not feel at all after lightweight training.
While the breakdown of muscle fibers leads to slight inflammation in the body, the smart body delivers nutrients to reduce inflammation and repair muscles (protein synthesis), and this process will allow more water to enter the muscle tissue, which will lead to weight gain.
In addition, the more time goes on during exercise, the stronger the ability of your muscle cells to store glycogen, and for every 1g of glycogen, the body will store more than 3g of water, because these glycogens need water molecules for the body to metabolize in the future. So it will also gain weight. So the thing of weighing yourself every day doesn't make sense in itself, except for increasing anxiety.
In the longer term, exercise leads to increased muscle mass and reduced body fat. So even if the fat is reduced, the increased muscle may counteract the weight change. But this change can be clearly seen in the waist circumference. Therefore, many girls who have been exercising for a long time find that although they have gained weight, their waist circumference is smaller. The bigger plus that you have a larger weight and a smaller waist circumference is that your blood sugar control is particularly good, and your chances of developing diabetic fatty liver disease in the future will be reduced.
What's more, even if you indulge occasionally, you won't get fat easily, just one word: stable. To use the popular expression nowadays, it is called the cultivation of an easy-to-thin physique.
Let's talk about those girls who don't exercise every day and still look thin. If she is not talented, her diet must be controlled, if you think she eats too much, maybe you only see the one she eats more, and it may even be that people eat one or two meals a day, and there must be a calorie deficit.
And although there are people who don't exercise, they don't lie down or sit all day without moving, but have daily activities, or you don't like walking, doing housework, or just doing something that can't be called exercise. I remember the previous article said, I often go to the swimming venue cleaning aunt, every day there cleaning, this wipe, that wipe, there is no strength, the food is very simple, the steamed buns and home cooking I brought, microwave heating, her figure can be said to be a second kill swimming pool of aunts of the same age.
I can't help but say a digression, at the same age, the swimming pool is soaked in the three tall aunts with high pensions, and the ones who clean outside the pool are those who have no pension or a very low pension, and the aunts who are healthy and firm, eating coarse tea and light rice, this life, how to choose is a pity, but I think everyone will still choose the former, if you can choose.
Let's get down to business, many weight loss bloggers are engaged in "evaluating the changes in weight of eating a certain type of food (xiaolongbao/steamed buns/snail noodles/corn/cold skin/watermelon/boiled vegetables/eggs, etc.) in one day, and then compare the weight of waking up early in two days." Then the comment area is full of conclusions: what to eat to lose weight and what to eat to gain weight.
Is that really the case? Not to mention whether such a single food weight loss method can be adhered to, healthy or not, it is this short-term weight fluctuation, which is meaningless at all.
Body weight is mainly made up of – bones, muscles (lean body mass), body fluids (water), fat (essential fats store fat), food scraps (poop), .
Generally speaking, fat accounts for 15-25% of the whole body, and the proportion of water in non-fat body weight is about 70%, but the proportion of water in each person's body is constantly changing with age, gender, and physical condition.
For adults, the weight of organs and bones is basically constant for a long time. Therefore, weight fluctuations mainly come from weight changes in muscle and fat. And the short-term fluctuation of muscle and fat is not large, you can't practice Vajra Barbie in one day, and you can't lose weight into pork ribs in one day, so the short-term fluctuation is mainly the change of water and the change of intestinal garbage. So you're struggling to go back and forth, weighing it several times a day, just monitoring the changes in your body with water and BB (or on your way to becoming BB).
So what are the factors that affect the storage of water and BB in the body? Water is the main factor affecting weight fluctuations, and water in our body is not only present in blood vessels, tissues and cells in a free form, but also binds to other components, such as glycogen, which is needed for storage.
Short-term weight fluctuations are nothing more than changes in body hydration and intestinal waste. So what are the factors that affect the storage of water and BB in the body?
1. If you eat too salty, you will be thirsty, and the water you drink will be hoarded by your body. That's the clever body protecting the lining of your blood vessels and internal organs, and it quickly regulates and maintains a steady osmotic pressure. So if you eat spicy fragrant pot, fish head cakes, potato chips, soda crackers, very salty cooked lo-mei, etc., the next day you will gain weight without accident. 2. If you eat too much carbohydrate or sweets, your body will also store more water. Those who are keto or low-carb will gain a lot of weight when they resume eating staple foods
Plus, it's really not all because you're fat, but the storage form of carbohydrates in the body is glycogen, and every 1g of glycogen needs to be combined with 3-4g of water molecules.
That is, after ingesting carbohydrates, it will increase by 3-4 times the weight of water. The reason why many people have been in a vicious circle of low-carbon and carbon-heavy is because they can't accept the weight gain after the body ingests carbohydrates, but the body needs it, and it is impossible to get out of it against instinct. Tossing back and forth, struggling to maintain weight, is just a game of water changes
3. Intestinal garbage. According to the law of conservation of mass, all the food eaten is how many catties you eat before you excrete it, and you have to gain as many catties as you eat. The problem of water has been explained earlier, and now we have to talk about the problem of BB, which has more drainage, and naturally weighs less. Constipation can lead to weight gain.
If the food you ate the day before contains a lot of dietary fiber, kelp, fungus, shiitake mushrooms, wakame, various green leafy vegetables, as well as winter dates, grapefruit or fruits with seeds, such as kiwi dragon fruit, etc., then the next day BB will be more. Special circumstances, such as too little fat intake for weight loss, lack of intestinal lubrication, and constipation may occur even if you consume a lot of high-fiber foods.
On the contrary, if you eat all foods with low dietary fiber, such as steamed bread, noodles, white rice, chicken, duck, fish, or various sweets, snacks, biscuits, bread and cakes, the vegetable intake is not enough, even if you eat three bowls of rice with a large plate of braised pork and a roast chicken, you may still be constipated or have a small volume the next day.
Of course, there is also an extreme case where eating unclean or spoiled food causes diarrhea, so that even if you eat too much, it may become lighter the next day, but this is not a good thing.