For most fluid-related weight gain, "assuming you go back to your normal eating and drinking habits, the weight gain should really only last 24 to 48 hours," Hunnes says. As you eat throughout the day, your weight may increase a few pounds until the next time you effectively empty out your bowels. If things are a little backed up , not only will you feel and look bloated, but your body will contain more weight than if you were to efficiently clear out the old to make room for the new.
Make sure you're eating enough fiber , staying hydrated, and keeping active so that your bowels can do their thing. Part of that is thanks to all the salt we consume throughout the day; the other part is that we may not have fully digested and excreted everything we at and drank that day yet.
For the most accurate reading, weigh yourself naked right after you wake up and go to the bathroom. Hormonal changes right around your period can also increase fluid retention. And when you retain water in your gut, it can make it seem like you've experienced a sudden weight gain in your stomach—when it's just water weight.
As Palumbo says, "sodium-related weight gain is easy come, easy go. The solution: Up your water intake and cut back on the sodium. Cooking more at home with fresh herbs instead of salt should help your belly deflate in a day or so. Dining out? Scan nutrition info at home before you head out and pick a healthy restaurant dish with about 1, milligrams of sodium or less. The solution: One of the best ways to overcome a passing craving is to keep the foods you know you can't deny out of the house.
Can't imagine kicking your favorite cookies out of the house for good? Individually portion off the foods you tend to overeat. If you know each Ziploc bag of chips is calories, you'll be less likely to go back for a second serving. The thyroid, a gland in the neck that sits above the Adam's apple, regulates a wide range of bodily functions including metabolism.
But sometimes, for a variety of reasons, your thyroid may become under-active and result in a condition called hypothyroidism. One of the many symptoms of the condition? You guessed it, weight gain. The worst part is that the condition often develops slowly, so many people don't notice the symptoms of the disease until they're full-blown, says The National Institute of Diabetes and Digestive and Kidney Diseases.
It gets worse: If a thyroid issue is to blame for your weight gain, it doesn't matter how diligently your dieting and working out; it will be near impossible to shed the pounds. The solution: Take a trip to the MD. It passes through the digestive tract undigested and provides very little in the way of calories.
Many foods that contain fiber are naturally very low in calories and high in water, such as most fruits and vegetables. From beta-blockers to birth control pills, and everything in between, there's a long, long list of medications that can cause your waistline to bulge.
And if you think your Rx is to blame for your ever-expanding waistline, you're not alone. Others cause fluid retention or enough drowsiness to reduce physical activity, which can trigger weight gain.
The solution: This is important, so listen up: "If you suspect your drug is causing weight gain, never stop taking it. Instead, make an appointment with your healthcare provider and ask if there might be an equally effective alternative that doesn't affect your weight.
Everyone reacts to medications differently, so trying something else may help," says Palumbo. The solution: "For this reason, I allow my patients to eat discretionary calories each day. It allows them to satisfy their cravings without falling off track. The solution: "Instead, try to only eat 3 to 4 times per day, and focus on eating lots of complex carbohydrates, protein, fiber, and healthy fats," says Megan Byrd.
A good way to counteract this is by including liquid calories. Some drinks are both nutrient rich and calorie dense, allowing you to efficiently boost your calorie intake without feeling overfull. Drinking sweetened beverages is associated with an increased risk of certain diseases, such as diabetes, high blood pressure, and heart disease 9. Other techniques for boosting your weight gain include regular resistance training, increasing your protein intake, consuming calorie-dense foods, and consuming some of your calories in liquid form.
On your weight gain journey, be sure to remember to consume a good amount of fiber. This is around 26 grams per day for women and about 38 grams per day for men Many higher calorie processed foods may be great for gaining weight but tend to be rather low in fiber. While too much fiber can fill you up, not getting enough can contribute to constipation and leave you uncomfortably backed up. Be sure to include plenty of water, fruits, vegetables, and whole grains to keep your fiber intake in check.
Even though a high protein diet can promote muscle gains, overdoing it with protein can also create a barrier to gaining weight 8. Protein-rich foods tend to be fairly filling. Thus, if you regularly eat excessive amounts of protein, you may not have room to eat other foods that promote weight gain, such as carbs and fats.
Aim to consume 25—40 grams of protein per meal, depending on your size, and let the rest of the calories come from foods rich in carbs and fat. Remaining sedentary is one way to gain weight. However, a sedentary lifestyle can have some negative health effects of its own, including an increased risk of heart disease, cancer, diabetes, and high blood pressure Taking a more gradual approach will also help you gain more muscle and maintain your weight gain.
People may look to gain weight for various reasons, including putting on muscle, improving athletic performance, or recovering from an illness. Your rate of weight gain will depend on a number of factors, including your body size, sex, calorie intake, genetics, activity level, and health status. Increasing your calories by about beyond your daily maintenance calorie needs could allow you to gain about 15 pounds 6. This may vary from person to person. Eating a greater calorie surplus will allow you to gain weight faster, though is more likely to result in additional fat gain versus muscle.
To boost weight gain, particularly if your goal is to gain lean muscle, there are few strategies you can try, such as following a resistance training routine, increasing your protein intake, drinking calorie-dense beverages, and eating calorie-dense foods.
We are all human, and we all have food cravings. This calculator estimates you daily calories burned on a typical day based on your current height, weight, and activity level. The key is to get back on your healthy diet as soon as your weekend ends. You will return to your healthy weight within a few days, once the extra water has dropped. Cheat days are perfectly fine…and necessary for your mental sanity. After all, can you gain 10 pounds in a weekend anyway?
Click to return to more diet and nutrition. A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience.
A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters. Ballantyne, C. Can you gain 10 pounds in a weekend? Van De Walle, G.
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