The scale went up, overnight?

A common question from clients: How did I gain 3 pounds overnight?!

The short answer. You didn't. 

There are 3500 calories in a pound of fat. Odds are you did not consume 3500 calories over your body's daily calorie needs in a day.

Fluctuations in the scale are normal and typically caused by water retention.

What causes water retention?

Hormonal changes: Hormonal fluctuations, particularly during menstruation, pregnancy, or menopause, can contribute to water retention. Changes in estrogen and progesterone levels can affect fluid balance in the body, leading to bloating.

Hydration status. When you're well-hydrated, your body is better equipped to regulate fluid levels and prevent water retention. Try to drink ½ of your bodyweight in ounces of water a day, and consider adding a pinch of sea salt or electrolytes like Redmond Relyte or LMNT to your water.

Consuming more carbohydrates or simple sugars than usual. Refined carbs like white bread, pasta, and sugary foods can cause your body to retain water. This is because carbohydrates are stored in your muscles and liver as glycogen, and each gram of glycogen is stored with approximately 3 grams of water. So, when you consume more carbs than usual, your body retains more water, leading to bloating and puffiness.

Glycogen is an important energy source. Be sure to focus on nutrient dense complex carbs instead of the simple sugars. 

Imbalanced Blood Sugar Levels: Consuming simple sugars can also cause rapid spikes and crashes in blood sugar levels. These fluctuations can lead to feelings of fatigue, hunger, and bloating as your body struggles to regulate its energy levels.

Lack of movement: Prolonged periods of inactivity or sitting can contribute to water retention. Regular physical activity, such as walking, stretching, or strength training, can help improve circulation and reduce water retention.

With a healthy, balanced diet and daily movement, water retention will likely resolve in a few days.

If you experience persistent or severe water retention, it's important to consult with a healthcare professional to determine the underlying cause and appropriate treatment.