Blog by: Cortney Welch BS, CSCS

Recently I have been hearing a lot of talk of weight gain and loss. Almost all of my clients are just absolutely positive that they have gained 10 pounds over a two week span or from holiday/vacation. While that usually is not the case, many people feel the same way any time they go a certain amount of time without exercising or splurging in their normal day to day diet. Now that we have an InBody machine available for use at the gym, I want to make sure that everyone is aware of how much the number on the scale can fluctuate day to day. I also want to address that there is much more valuable information than simply body weight on the InBody results sheet. So if you have been hesitant about trying out the machine, I encourage you to try it out to discover all of the other useful data it has to offer. There is a huge difference between weight gain and loss involving muscle versus fat. One pound of muscle is equal to one pound of fat however, muscle is more dense and takes up less space than fat. The human body is amazing at stabilizing and balancing out every system within. Your weight is impacted by more than you think! It is not just that glass of wine you had, or cheat meal you ate. Your weight can fluctuate based on chronic stress, poor sleep, hormonal changes, underlying conditions, medication side effects, gut health, fluid intake, glycogen levels, regular or irregular bowel movements, sweating, and even breathing!

Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale. (1) Stress can not only shut down your appetite but also affect your food choices due to elevated cortisol levels. There are healthy ways to combat stress such as exercising, meditation, and having social support or accountability friends. Some research suggests a gender difference in stress-coping behavior, with women being more likely to turn to food and men to alcohol or smoking. (1) Remember that stress affects your weight only if you let it! So make sure that you are getting enough sleep, balancing out unhealthy snacking habits, and just breathe!
Your body is made up of 55-75% of water. Many people forget about this when trying to figure out why the scale looks a certain way at certain times of the day. Have you used the restroom before weighing yourself? This can make a difference! Your weight can also fluctuate based on the time of day if you have had anything to eat or drink or are already dehydrated. Women also experience different levels of water content based on their cycles and time of the month or menopause. There is still so much that we do not know about menopause and its effects on the body, however it is believed that genetics play a role with this as well. Another factor that is usually forgotten when it comes to weight gain is quality sleep. Age-related changes affect our ability to sleep well, too. “If you’re a chronic ‘short sleeper,’ getting six hours or fewer each night, it might affect hormones that regulate appetite. Short sleep is associated with higher levels of hormones that make us hungry, lower levels of hormones that tell us we’re full, and higher levels of cortisol,” Dr. Apovian says. (2) I have also included a helpful blog on how to fix your sleep schedule! (3)

I wanted to briefly mention alcohol and how much it can affect your body. Alcohol can affect your weight by providing empty calories depending on the drink, slowing your metabolism, which in turn will slow down your fat-burning processes and cause unhealthy or excessive food cravings. “Dr. Heinberg notes that alcohol also impairs judgment. That means we may go out to eat with the best intentions for making healthy choices. But once we’ve had a cocktail, we might be inclined to go for a deep-fried appetizer instead of vegetables.” (4) I have personally been a witness to this happening with friends and family. It is all about balance and not having any one thing in excess. Not only can alcohol consumption be abused but, “excessive alcohol consumption is the third leading cause of premature death in the United States (behind smoking and obesity)” (5) Take a moment to think about your decisions before you make them based off of how you are feeling, think about the long term effects to help you make a better choice! I found some very helpful and free Mayo Clinic diet food plans for you to use as a resource. (6) There is a PDF of the Higher Protein diet attached to this blog as well; explore the free resources available to you!

The last main point I wanted to discuss in relation to weight gain/loss is the health of your gut. An unhealthy balance in your gut microbiome may cause crossed signals from your brain when it comes to feeling hungry or full. Researchers are further exploring the possibility that manipulating the gut microbiota could facilitate weight loss or prevent obesity. (7) Most of the time you can get certain prebiotics or probiotics within your everyday diet, however it can be more complicated than that. Both pre and probiotics work in conjunction with one another in order to thrive. “Steven Shamah, M.D., a leader in gastroenterology and Director of Endoscopy at Lenox Hill Hospital in New York City. “The gut doesn’t work right if there’s a low diversity of microorganisms, affecting gut integrity, hormone production, and metabolism.” All of which makes weight loss more difficult, he explains.” (8) I personally would like to discover more about my own gut health and maybe write a more in-depth blog about this. I do recommend talking with your doctor before beginning any supplemental gut bacteria to ensure proper amounts and minimal negative side effects. Having the right balance of gut microbiota may help with weight loss; otherwise, it could hinder it.
The scale can be a misleading measure of health, as it doesn’t distinguish between muscle and fat. Many factors, including stress, sleep, hydration, and gut health, can influence weight fluctuations. Alcohol consumption and unhealthy eating habits can also contribute to weight gain. Prioritizing healthy lifestyle choices, such as balanced nutrition, regular exercise, adequate sleep, and stress management, is key to sustainable weight management and overall well-being.
References
- Why stress causes people to overeat – Harvard Health
- Alcohol and Weight Loss: Does Alcohol Cause Weight Gain?
- How to Fix Your Sleep Schedule – eachnight
- O’Keefe JH, Bhatti SK, Bajwa A, et al. Alcohol and cardiovascular health: the dose makes the poison…or the remedy. Mayo Clin Proc. 2014;89:382–93. doi: 10.1016/j.mayocp.2013.11.005.
- Hidden causes of weight gain – Harvard Health
- Meal Plans | Mayo Clinic Diet
- Why all this talk about gut health?? — Strength of Nutrition
- The Surprising Link Between Gut Health and Weight Loss
- Prebiotics vs. Probiotics: Can You Take Them Together?