How Water Weight Affects Weight Loss

Trinh Le, MPH, RD
byTrinh Le, MPH, RD
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How Water Weight Affects Weight Loss

When you’re working toward减肥目标,踏上秤,发现你轻一点can motivate youto keep focusing on healthy habits. However, fluctuations on the scale could be due to water weight and not fat loss.

Here’s how to know if your efforts are paying off and why you should be mindful when you step on the scale.

什么是水重?

What we see as a decrease in body weight is a change in muscle, fatwater. Watermakes up 60%of your body weight, and it’s one of the first things you lose.

Fat mass doesn’t change overnight, but you can lose as much as five pounds of water in a day. Average 24-hour urine loss ranges from800–2,000 milliliters流体或约1.8–4.4磅,因为水很重。听起来很剧烈,但是当您流失水时,您也可以通过食物和饮料来补充它。相比之下,一天几乎不可能燃烧一磅的脂肪。让我们进行数学数:一磅脂肪为454克,假设每克脂肪产生9卡路里,则需要燃烧4,086卡路里的卡路里才能减掉一磅。很少有活动可以刺激卡路里燃烧的水平。

WHY WATER WEIGHT COMES OFF FASTER THAN FAT

大多数具有减肥目标的人会吃少的卡路里,碳水化合物或两者兼而有之。当您减少卡路里和碳水化合物以减轻体重时,您的身体首先浸入额外的能量是糖原狗万体育买球万博彩票下载安卓(思考:储存的碳水化合物),该碳水化合物位于肝脏和骨骼肌中。通常是糖原stored with lots of water,因此借入它会释放大量水。锻炼更频繁地会导致您通过汗水减轻水量。您仍然流失脂肪,但比水慢。

6 FACTORS THAT AFFECT WATER LOSS

某些食物和营养物质可以短期改变人体的水位。他们包括:

1. LOW-CARB DIETS

As mentioned above, cutting carbs releases water because it causes your body to tap into its glycogen stores.

2. HIGH PROTEIN DIETS

If you bump up protein intake to enhance weight loss, you will lose more water through urine. Protein breakdowncreates urea and other nitrogenous wastesthat require water to remove them from the body.

3. SALT

Your body retains water to dilute excess sodium from a high-salt diet. While this has a small effect on water weight, it can随着时间的流逝而损害您的健康. Holding onto excess sodium and fluid increases your blood pressure. Your heart has to work harder, causing wear and tear on your cardiovascular system. Whether or not water weight is on your mind, it’s a good idea to eat less sodium.

4.咖啡因

Caffeine is a mild diuretic, meaning it increases urination and water loss.Research在新手或剥夺咖啡因的个体中,这种效果表明这种效果最强。如果您定期咖啡酸盐,喝咖啡和茶几乎无济于事。

5. ALCOHOL

The classichangover headacheis partly due to dehydration. Alcohol prevents the release of vasopressin, a pituitary gland hormone that regulates how much water is lost through urine. Water loss (and dehydration) is a side effect of drinking alcohol, though it’s definitely not a good solution to get rid of water weight.

6. EXERCISE

Intense workouts, especially those inhot和humid weather, increase our sweat rate and water loss. This is why some long-distance runnersweigh themselvespre- and post-run to determine how much fluid they should drink to replace sweat loss. It’s known that even mild dehydration can negatively affect exercise performance.

THE BOTTOM LINE

Water weight can be annoying since no one likes feeling bloated, but it’s thankfully a short-term issue. It’s normal for your water weight to fluctuate from day to day. This is why weighing yourself weekly is better than weighing yourself daily when you want to gauge progress. Long-term changes in body weight result from change to lean muscle or fat, which is what you want to see. Finally, abstaining from water won’t help you lose weight — the opposite is true.Good hydrationaids your weight-loss efforts by curbing hunger and enhancing fat burn.

Originally published September 2018

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About the Author

Trinh Le, MPH, RD
Trinh Le, MPH, RD
特林(Trinh)是白天的注册营养师,博客作者Fearless Food RDby night. She loves helping folks develop a better relationship with food, which includes lots of cooking, eating and learning about nutrition. When she’s not snapping mouthwatering shots of (mostly) healthy food, you can find Trinh HIIT-ing it at her local gym. For more, connect with her onFacebook,InstagramPinterest.

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