We have all at some point in our lives experienced that feeling. Whether it was overeating so much on Christmas Day that led us to pass out on the sofa an hour later, or that big meal out where everyone got desserts as well as starters AND sides, or eating too much chocolate at Easter. Whatever the occasion, we have all at some point experienced that horrible full feeling where you feel if someone had a pin you would burst like a balloon. Or that feeling where your belly hurts so much, your jeans become 2 sizes too small and so you have to undo them under the table discreetly, (yep, I might have done that). But why does it happen? Is it really bodyfat? Can you put on bodyfat in one meal, or one day when the scales shoot up the next day? Read on…
WHEN I PUT 8LBS ON IN 1 DAY
Tash, you’re not serious? Yep, I’m serious. It was my second prep (December 2020), you remember that stupidly long prep that lasted 9 months and in the end, I didn’t manage to compete? Not to mention it was the first time I had been on prep on Christmas Day. It was the one day my coach allowed me one day off the diet. I’m not even going to say I went crazy. I had my usual breakfast in the morning of eggs, smoked salmon on a bagel and NOTHING all day until the roast turkey dinner. I didn’t even go to bed very full that night, I felt very satisfied. The mass water retention, the massive increase of carbs from the oiled roast potatoes, Yorkshire puddings and brownie dessert, not to mention the amount of sodium in these foods, meant when I stepped on the scales on Boxing Day, my weight had increased by 8lbs!!! I could not believe it. When I’ve had binges in the past, the most my weight increased the next day was maybe 4 or 5lbs. But 8?! The most hilarious thing about it was the very next day after eating clean again I dropped 4lbs and then by the end of that week it had dropped back to my original weight. But why did this happen?
HOW AND WHY DID THIS HAPPEN?
The correct term is edema. Basically, it is swelling in the body, caused by fluid build up in body tissues. 50-60% of your body is made up of water and factors like sitting for a long time during the day, getting on and off flights, hormone changes like getting your period, and even standing for too long can cause this. Especially when your hydration level isn’t balanced (eg you don’t drink enough) this can also cause it as your body will automatically hold on to more water. Noticed this week your weight has been significantly higher? Well, bear in mind it's been the hottest days we’ve ever experienced in history, your body automatically holds on to more water.
Salt, especially a sudden increase in it for one day causes your body to hold on to more water in order to maintain a balance in your cells. Furthermore, a sudden increase in carbs (especially white, refined) can make your blood sugar levels spike and cause a speedy release in insulin. Too much insulin will make your kidneys reabsorb the salt and then your body holds on to even more water. Therefore, the fact that I had A LOT of carbs on Christmas Day explains a lot about the weight increase the following day.
Can I also remind you that the longer you are in a calorie deficit, the more prone you are to water retention and bloating, as your body is incredibly sensitive, especially to a sudden increase in sodium and carbs.
Believe it or not, even taking long walks or the morning after a heavy leg day can trigger water retention due to the fact your muscles generate heat, causing blood vessels to push further to the skin surface resulting in swelling. Has anyone else experienced a 2lb increase the day after a leg day?
WHAT’S GOING ON INSIDE?
Especially after overeating, or after a big meal out your stomach bloats, in really bad cases, making someone look pregnant! Other symptoms happen like farting a lot, burping or stomach gurgling. Whether the bloating is in the upper or lower abdomen it’s nearly always because of the build-up of gas in the digestive tract after you eat. If you haven’t overeaten, certain types of foods can cause bloating like certain veg and other foods with lots of fibre. Your toilet habits e.g. feeling blocked up or even having diarrhoea can cause major bloating.
HOW DO I PREVENT WATER RETENTION?
Firstly, may I remind you that the scales do not always determine your bodyfat. Mad fluctuations due to the reasons above should be considered first before you want to cry when your weight shoots up by 4lbs after a meal out. That drastic increase of a few pounds or more in one day does not mean you have put on bodyfat. It’s the bloating and water retention and nearly always not bodyfat. Consistency of good habits is what is important. It is what you do the majority of the time that really counts. So if the majority of the time you are eating in a surplus and not really active, then of course over time you will put on bodyfat.
To help prevent water retention, try these things:
· Try and avoid eating so much that you feel incredibly full, if you’re feeling satisfied, that’s enough
· Reduce salt intake, or just be aware of the amount you’re having
· Avoid too many meals out in a week, as these are always very high calories and high in sodium
· Make more home-cooked meals rich in green leafy veg
· Avoid dehydration, drink more!
· Reduce carb intake (carbs ARE NOT BAD) just be aware of the amount of them you’re having
· Vitamin B6 and Magnesium are great for water retention
· Train! (Your body will sweat out any extra water)
· Maybe consider avoiding weighing yourself the morning after a big leg workout, or even the week leading up to your period
A LAST NOTE
Feeling like this as a one-off is ok. It only ever really becomes a problem and says a lot about your relationship with food, if you feel like this EVERY TIME YOU EAT. Avoid overeating. If bloating becomes a real problem even when you haven’t eaten a lot, it could be you have other stomach issues e.g. colitis, IBS, etc and it is best to keep a food diary to note down what you’ve eaten and look out for any patterns of food groups that cause you to feel this way. Obviously, seek advice from your GP if it’s starting to ruin your life. Another word of advice from experience: don’t overdo it with the amount of whey protein and sweeteners you have in a day. Once I had way too much sweetener on top of a protein bar, in addition to a protein yoghurt and that didn’t end well!
Be in tune with your body.
Want to build good habits with food and feel good about yourself?
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IG: @natashakostalas
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