10 Reasons Why Your Body Changes So Much Day to Day…
Over the last few weeks my body has been going CRAZY!
Day to day I’m up and down, feeling lean one second then the next feeling like a beached whale #whatisgoingon.
When this is happening, it’s easy and NORMAL to get discouraged and feel like I’m not making ANY progress during my fitness journey.
Maybe you can relate?
Well, just because it may feel like you’re doing things all wrong, doesn’t mean that you are!
Before you throw in the towel you have to remember that there are sooooo many things that go into why your body might be changing day to day.
HERE ARE 10 REASONS WHY AND 10 WAYS HOW YOU CAN AVOID THE ANNOYING BODY SWINGS:
1) YOUR WATER INTAKE ISN’T CONSISTENT
This is a bigggg one!!! I don’t know why but remembering to drink water for me is so much harder than it should be lol but, whenever my water intake is low the next morning I wake up feeling bloated and gross. To avoid this, always remember to drink AT LEAST your body weight in ounces everyday!
2) YOUR SLEEP ISN’T CONSISTENT
During quarantine I have to admit, I have been sleeping like a baby… butttt… during a normal week my sleep can go from 5 hours one day to 8 hours the next and then 6 the next. This inconsistent sleep doesn’t allow by body to fully rest and rejuvenate as much as it needs to which can lead to inconsistency in how my body looks and feels during the day. When it comes to sleep everyone's needs are different, but trying to aim for the same amount of sleep per day with a minimum of 7 hours is key.
3) YOUR CALORIE INTAKE HAS BEEN CONSISTENT
Similar to sleep, when you’re taking in say 2600calories one day (aka might have treated yourself and eaten out) then decide to lower to 1300 calories (because you felt guilty) your body needs time to regulate back to what its normal calorie intake should be. After your big meal you will most likely feel heavy and bloated and then after your low calories you’ll be back to feeling pretty normal. However, if you want to avoid this dramatic up and down and constant yo-yoing you have to find BALANCE! Try to stay as consistent as possible with how much food your intaking. 5 small meals a day and no more than 2-3 treat meals per week can help keep your body from going threw those big swings. If you need help finding balance, make sure to [click here] and see if my 12 week BFIT Body & Mind Program is the right fit for you.
4) HORMONES ARE OUT OF WHACK
This can either be because it’s getting close to your time of the month or due to other circumstances like thyroid function. For me, I don’t know why but I always seem to forget that mother nature's flow is coming up and FREAK OUT when I start to get bloated. It’s like hellooooooo ELISEEEE this has been happening for years every month like clockwork… but anyhooo cut yourself some slack if it’s getting to your time of the month you will normalize once it’s all done. If you think it’s more serious, please make sure you seek medical attention.
5) YOU ATE HIGHER SODIUM FOODS
This one goes along with calorie intake. If you’ve been eating out more your sodium intake has most likely increased dramatically as well. But, if you’re still eating foods at home, a particular seasoning might have more salt than you think. Check your labels and see if you can find a culprit. For me, I try to use sodium free seasonings and salt to taste. Friendly reminder that the American Heart Association recommends no more than 2300mg per day with an IDEAL limit of 1500mg per day of sodium. If you’re keeping up with your water intake, you should be able to flush the sodium and not have it affect you too bad.
6) YOU ATE A FOOD THAT YOUR BODY ISN’T A FAN OF OR DOESN’T SIT WELL
Our bodies are sooo sensitive. You can easily affect your body day to day when you’re eating foods that out of the ordinary for you or you might have an unknown allergy to. I know A LOT of people who are lactose intolerant and yet still eat ice cream… or people who are gluten intolerant and just don’t know. These are just a couple examples, but the more you get to know what foods your body reacts well to and what it doesn’t react well to, the more you’ll be able to avoid the up and down body changes that go along with it.
7) YOU ATE A TON OF SUGAR AND OVER SPIKED YOUR INSULIN
Again, this goes hand in hand with calories and sodium. For me, I’m definitely a sweets person. Give me a cheesecake or some ice cream and cookies and don’t expect to see me with just a sports bra tomorrow haha Excess sugar will bloat you! Again, do your best to keep up with your water intake and you can help minimize this.
8) YOU HAVEN’T POOPED
If you haven’t pooped yet for the day or even for the last couple of days, this backup is definitely causing you to feel heavy and bloated. To avoid this, evaluate your fiber intake and try your best to get on a more regular poop schedule. The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet. If you feel like your fiber intake is within normal ranges, check with your doctor to see if something else might be going on.
9) YOU’VE OVERTRAINED AND NEED TO RECOVER
Our bodies can only take so much and the more that you keep pushing yourself the more your body will become inflamed, bloated and heavy. To avoid this, make sure you’re taking enough rest days based upon your workout intensity and again getting consistent sleep to allow your body to rest and recover.
10) STRESS & ANXIETY CAUSING RAISING CORTISOL
Last but DEFINITELY NOT LEAST stress! Stress doesn’t just affect how your body feels day to day with bloating and feeling heavy but stress affects EVERYTHING! Cortisol aka the hormone responsible for your “fight or flight” plays sooo many important roles in your body. Cortisol is what affects how your body metabolizes food, it affects your sleep, it affects your bodies inflammation, it effects your blood sugar and blood pressure… everything mentioned above, on how to avoid bloating and doing your best to keep your body from going up and down so often, cortisol plays a factor. Before you even START to determine which one of the above might be the reason for the crazy body swings, make sure you evaluate the other things in your life that might be causing stress and anxiety.
I hope this helps you get a better understanding of why things can change so drastically from one day to the next.
I know it’s tough, but remember you’re in this for the long haul!
Stay consistent, keep putting in the work and I promise the results will come!
If you need a little more guidance on how to get started on your fat-loss journey OR you need help figuring out what you might be doing wrong, [click here] and see if my BFIT Body & Mind 12 Week program is the right fit for you.
With Love,
Elise Borelli
