Dietetyk Wrocław

Któż tego nie zna. Jednego dnia wchodzisz na wagę i cyfry na wyświetlaczu wywołują u Ciebie zachwyt. Sprawiają, że czujesz się lepiej we własnym ciele, a dzień wydaje się piękniejszy. Z kolei kolejnego dnia ponownie się ważysz i nagle cyfry okazują się inne.

Takie wahania wagi często wpływają na nasze samopoczucie oraz zniechęcają do diety. Pojawia się wtedy pytanie ,,Co zrobić? Zostawić tę dietę, treningi i pogrzebać swoją motywację?”. Otóż nie. Wahania wagi są w pełni normalną sprawą. Dowiedz się, co je powoduje.

Przyczyny wahania wagi

  1. Poziom nawodnienia.

Spożywanie odpowiedniej ilości wody jest niezwykle istotne. Na naszą wagę wpływa ilość wypijanych płynów w trakcie dnia. Podczas odwodnienia nasza masa będzie odrobinę niższa. Odwodnienie negatywnie wpływa na nasze zdrowie oraz wydajność fizyczną. Z kolei nadmierne nawodnienie może prowadzić do zwiększenia masy ciała. Wzrost wagi jest wtedy krótkotrwały i nieznaczny. W tym wypadku to woda, a nie tłuszcz świadczy o odrobinie większej liczbie kilogramów

  1. Treść jelitowa.

Podczas ważenia się należy uwzględnić czas, jaki minął od spożytego posiłku. Twój organizm potrzebuje chwili, aby przetworzyć jedzenie. A do tego momentu skutkuje to chwilowym wzrostem wagi. Wyższą masę ciała odnotowujemy przed wypróżnieniem, z kolei niższą po.

Najlepszym rozwiązaniem na tego problemu jest ważenie się na czczo z rana. Najlepiej, aby było to zawsze w tym samym dniu tygodnia oraz po skorzystaniu z toalety.

  1. Cykl menstruacyjny.

Szacuje się, że zatrzymanie wody w organizmie jest najwyższe w pierwszym dniu menstruacji. Zwykle jest to różnica 1-3,5 kilogramów. Zmiany te są spowodowane poprzez przemiany w gospodarce hormonalnej. Waga normuje się zaraz po kilku dniach od rozpoczęcia miesiączki.

Rozwiązaniem jest ważenie się w tych samych dniach cyklu menstruacyjnego.

  1. Stres.

Stres może przyczyniać się do wahań masy ciała. Hormonem, jaki za to odpowiada, jest kortyzol, który sprzyja zatrzymywaniu się wody w organizmie. Długotrwały deficyt kaloryczny może zwiększać poziom kortyzolu. Z tego powodu czasem warto, jest chwilowo zwiększyć dzienną podaż kalorii, a następnie ponownie wrócić do deficytu, jeżeli to konieczne.

Jak sobie poradzić z nadmiarem stresu? Spróbuj zastosować techniki obniżające jego poziom (np. jogę, masaże, saunę).

  1. Aktywność fizyczna.

Mięśnie ważą więcej niż tłuszcz. Dlatego, jeżeli dbamy o swoją kondycję, stosując aktywność fizyczną, będziemy przybierać tkanki mięśniowej oraz pozbywać się tkanki tłuszczowej. Wówczas nasza waga może nie spadać w oczekiwanym przez nas tempie.

W tym wypadku, oprócz monitorowania wagi warto, jest monitorować swoje obwody w biodrach, talii, ramieniu czy udach.

  1. Ilość snu.

Niedobór snu wpływa na poziom kortyzolu. Na tej samej zasadzie co stres może wpływać na wahania wagi. Rozwiązaniem tego problemu jest dbanie o odpowiedni odpoczynek oraz 7-8 godzin snu dziennie.

Podsumowanie
Waga nie powinna być Twoim jedynym wyznacznikiem starań. Warto postawić na zastosowanie różnych sposobów monitorowania efektów. Do monitorowania wagi możemy dodać obserwowanie zmian w swoim wyglądzie poprzez zdjęcia i mierzenie obwodów. Przede wszystkim zapomnij o codziennym wchodzeniu na wagę. Rób to maksymalnie raz na tydzień, o tej samej porze, na czczo i w tych samych ubraniach.

Ważąc się, weź pod uwagę porę ostatniego posiłku, ilość spożywanych napojów, ćwiczenia, obecny stan zdrowia i wpływ hormonów.

Literatura:

1. Alison P. – The Characterization of Feces and Urine: A Review of the Literature to Inform Advanced Treatment Technology

2. Jessica S. – How Much Daily Weight Fluctuation Is Normal?

3. Amy M. Winderl – 6 Reasons You Magically Gained Weight Overnight

4. Juliette S. – 6 Reasons Why The Scales Said You Gained Weight

 

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