#Repost @stesha.gulick_in3 with @get_repost
Let’s face it…water retention can make you look and feel puffy in the mirror and even cause your clothes to fit tighter.
Not only is it uncomfortable, but it also makes tracking your body composition progress a real b%$#. You’ll drive yourself nuts comparing weight on the scale from a week to week basis.
Good news is, however, that any increase or decrease in water weight from week to week isn’t exactly ‘real’ in determining your body composition…
So how do we get around this and determine our ‘true’ body weight?
Or better yet, reduce water retention all together?
Well first thing is first…you need to TRACK YOUR CYCLE.
Ladies, download yourself an app (like Glow) and get to tracking.
From there, you can split up each month into 4 phases:
Phase 1: Early Follicular – First day of your period to the week after shows your lowest weight of the month. Estrogen and Progesterone are low, insulin sensitivity is high, and hunger will be stable.This is the week you’ll often feel unstoppable!
Phase 2: Late Follicular – The end of this week marks ovulation and shows a short spike in weight gain. This is due to a quick surge in estrogen which causes water retention.
Phase 3: Early Luteal – Progesterone begins to rise in proportion with estrogen causing body temp to increase, hunger and cravings increase, and insulin sensitivity decreases causing blood sugar dysregulation (cravings, moodiness, fatigue, etc.). Progesterone binds to the aldosterone receptor which causes a LOSS of body water. Thus, weight on the scale will be somewhere between Phase 1 and Phase 2.
Phase 4: Late Luteal – PMS week! Estrogen and Progesterone begin to drop, blood sugar levels become even more unstable, serotonin and dopamine levels drop (chocolate anyone?), prolactin increases (breast tenderness), and sleep is disturbed via blocked melatonin receptors. You will most likely be your heaviest weight of the month at this time. This is due to a rebound effect of progesterone dropping and causing a massive amount of water to be retained – this can be magnified with a high sodium diet.
So, in order to track progress on the scale (or with calipers and