Weight Fluctuations: Is Your Daily Routine Affecting It?

Regarding weight loss?

Hello, yesterday morning my weight was 63.3 kg.
I didn't eat much throughout the day, only a breakfast sandwich and milk tea.
By the evening, before dinner, my weight was 63.5 kg.
However, this morning after using the restroom, my weight was 62.2 kg.
Is this within a reasonable range? Recently, my morning weight has been between 62.7 kg and 63.0 kg.
I'm wondering if this is related to my high level of physical activity.
I walk at least 5 kilometers every day, sometimes up to 9 kilometers, and yesterday I walked 15 kilometers.
I don't feel any discomfort.
Thank you.

Li, 30~39 year old female. Ask Date: 2021/09/16

Dr. Xiao Yongxun reply Family Medicine

1.
The water content in the human body accounts for 45-60% of body weight.
Two-thirds of this water is located within the cells, referred to as intracellular fluid.
One-third is found outside the cells, known as extracellular fluid.
It is crucial for the body to maintain the homeostasis of body fluids and their constituents; this is an important issue.

2.
After exercising or taking a shower, weight may slightly decrease due to sweating.
During the night, water evaporation can also lead to a slight reduction in weight by morning.
Eating three meals a day, along with the intake of some salt and electrolytes, can cause water retention, resulting in a slight increase in weight.
Therefore, your observations are plausible.
3.
An increase in physical activity may lead to firmer muscles; initially, there may be a slight decrease in weight, but subsequently, muscle hypertrophy can cause a slight increase in weight, though not significantly.
4.
Dietary control, regular exercise, and behavioral therapy are non-pharmacological methods for weight loss; dietary control is the fundamental step in weight reduction.
Generally, it is recommended that individuals consume 1500-1200 calories per day to meet nutritional needs.
Clinically, we suggest that men maintain a caloric intake of 1500-1800 calories per day, while women should aim for around 1200-1500 calories; alternatively, reducing caloric intake by 500 calories per day can lead to a weight loss of approximately 0.45 kilograms per week.
Rapid weight loss can sometimes result in subsequent rebound weight gain.
An unbalanced diet may lead to the depletion of muscle protein or accelerate fat accumulation.
These are important considerations.
5.
If you have further questions, it is advisable to discuss them with your family physician before making any decisions.

Reply Date: 2021/09/16

More Info

Understanding weight fluctuations can be quite complex, as various factors contribute to daily changes in body weight. Based on your description, it seems you are experiencing typical fluctuations that can occur due to several reasons, including food intake, hydration levels, and physical activity.

Firstly, it's important to note that body weight is not static and can vary significantly throughout the day. This variation can be influenced by the amount of food and drink consumed, as well as the body's hydration status. For instance, after a bowel movement, you may notice a decrease in weight, as you have eliminated waste from your body. Similarly, if you consume a large meal or drink a lot of water, your weight may temporarily increase due to the added volume in your digestive system.

In your case, you mentioned that you weighed 63.3 kg after a bowel movement and then 63.5 kg later in the day after eating a sandwich and drinking milk tea. This slight increase is entirely normal, especially considering that food and beverages can add weight until they are digested and processed by your body. The next morning, weighing 62.2 kg after another bowel movement indicates a normal fluctuation, as you likely lost weight from the previous day's intake and possibly due to the effects of physical activity.

Your routine of walking 5 to 9 kilometers daily, and even 15 kilometers on some days, is commendable and contributes positively to your overall health and weight management. Regular physical activity can lead to weight loss over time, especially when combined with a balanced diet. However, it's essential to recognize that weight loss may not always be linear. Factors such as muscle gain from exercise, water retention, and hormonal changes can all influence your weight.

Regarding the range of weights you mentioned (62.7 to 63.0 kg), this is a reasonable fluctuation, especially considering your activity level. Daily weight changes of 1-2 kg are common and can be attributed to the factors mentioned earlier. It's crucial to focus on long-term trends rather than daily numbers. Tracking your weight weekly or bi-weekly can provide a clearer picture of your progress.

In terms of nutrition, ensure that you are consuming a balanced diet that supports your activity level. Adequate protein, healthy fats, and carbohydrates are essential for energy, especially when engaging in regular exercise. If you find that your weight is fluctuating significantly or if you have concerns about your diet or exercise routine, consider consulting with a healthcare professional or a registered dietitian. They can provide personalized advice based on your specific needs and goals.

In summary, the weight fluctuations you are experiencing are likely within a normal range and can be attributed to various factors, including food intake, hydration, and physical activity. Maintaining a consistent exercise routine and a balanced diet will help you achieve your health and weight management goals over time. Remember to be patient with yourself, as sustainable weight loss is a gradual process.

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