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Water weight gain

Tuesday, November 22, 2011

After my sudden 2 lb gain yesterday and just as sudden 1.75 lb loss today, I decided to do a Spark search on water weight gain. This article turned up on caloriecount.about.com:

Beat Water Weight Gain

By Elisa Zied, MS, RD, CDN

We all go through it at one point or another--our pants get snug, our fingers swell, and we feel puffed out. To make matters worse, the number on the scale goes up even though we’re sticking to a healthful routine. Most women retain water for several days, or for even a week or two, before menstruation. Although the causes aren’t quite clear, experts believe fluctuating hormone and blood sugar levels may play a role.

The good news is while we can’t completely sidestep Mother Nature altogether, these 4 diet and lifestyle tweaks can help us minimize bloat and help our bodies get rid of excess water weight in no time flat.

Pump Up Potassium

Many fruits and vegetables boast potassium, a mineral that helps maintain the body’s water balance. Potassium-rich fruits include canned pumpkin (just in time for Halloween!), papaya, bananas, plantains, and dried fruit including dates, raisins, and prunes. Choose fresh, dried or canned fruit made without added sugar and aim for 1.5 to 2 cups a day.

Potassium-rich vegetables include spinach, sweet or white potatoes, beet greens, mushrooms, bok choy, parsnips, and tomato products (paste, sauce, or pureed). Choose fresh or canned products made without sodium or added sugar, and aim for 2 to 2.5 cups a day.

Sideline Sodium (of course)

Current dietary guidelines recommend capping sodium at no more than 2,300 milligrams per day; those with high blood pressure (or a family history of the condition), diabetes, or kidney disease, adults over the age of 40, and African Americans are encouraged to consume no more than 1,500 milligrams of sodium each day.

When grocery shopping, look for foods and beverages labels that boast “sodium free,” “very low sodium,” “low sodium,” “unsalted,” “no salt added,” and “without added salt on labels;” choose fresh meats and poultry over “deli meats;” and choose fresh fish and shellfish over processed, canned options (though you can rinse canned fish to remove about half the sodium). Reading Nutrition Facts Panels on packages (and on Calorie Count) is a great way to find lower sodium options.

Float Your Bloat

While sodium contributes to bloating, water does not. In fact, good old H20 can make us eliminate excess fluid and sodium. Women should aim for about 5 to 6 8-ounce cups each day (you can add one or two cups of skim milk, up to one cup of 100% fruit juice, and even a few cups of coffee or tea can also count towards meeting your daily water quota). It’s okay to have sparkling water or club soda, but be sure to read the fine print on labels since many of them have added sodium.

Work up a Sweat

Even though being bloated may make you want to do nothing but drown yourself in comfort foods while sprawled out on the sofa, taking time to go on a brisk walk, a bike ride, or to do some other vigorous activity to help you sweat out even more sodium and feel lighter on your toes.

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Yesterday I did do the last 3--didn't know about the postassium--and although I did know that as an African American, my sodium recommendation is even lower than the suggested 1 teaspoon per day (2,300 mg), I didn't know that it was cut by 800 mg! So I should have 2/3 of a teaspoon of salt per day?! OK. And now we know.


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  Member Comments About This Blog Post:

MCSWIGAN 4/16/2012 11:00AM

    Thanks! I always get down when I eat inline and see the scale go up or not move....

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BRAVERUDE 11/22/2011 5:34PM

    See? You gotta believe!! I am also super-sensitive to sodium - I don't ever add any, there's way too much in everything already! How funny that you bought those wings - I bought 2 and had them for dinner, yesterday - couldn't wait!! And, my cranberry sauce will be home-made, with whole berries and orange jello...that ought to be bizarre, but tasty!! I don't use gravy, salad dressing, or any other sauces... Don't hate me...I'm still 120 and my clothes are falling off...!!!!!

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THISTIMEMYWAY 11/22/2011 3:52PM

    Potatoes are also a good source of potassium...
of course without the butter!

Thanks for sharing :)

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PEPPERCHILD 11/22/2011 10:31AM

    Hmmm interesting - I did not know that either. I am very mindful of my diet and don't use much salt. I'm going to see if I can get by with 800mg of salt. You've given me an idea for a blog topic.

I also joined the 5% challenge based on your recommendation. It sounds like fun.

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TWNOMWE 11/22/2011 9:42AM

    I too struggle with low Potassium intake I love to eat bananas but they are high in sugar even if they good source of Potassium.Thanks for the research.

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MAYTE1975 11/22/2011 9:31AM

    Es bueno saberlo , yo por historia familiar tengo la tensión alta asi qie ya puedo ir controlando los niveles de sodio y tomar más potasio. Gracias por la info , y estaba claro que lo tuyo era líquido.
Felicidades porque lo estás haciendo genial.
emoticon Sparkamiga

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FLAXEN 11/22/2011 8:35AM

    Interesting

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Confession--not so great for the soul.

Monday, November 21, 2011

More like humiliating for the soul. emoticon I messed up, and I can't even know how exactly because I didn't cook it. I brought home a "thank you" plate from the Senior's dinner that I helped serve on Saturday, and thought I was doing great by dividing it up over about 4 meals Saturday and Sunday. It was nice not to have to cook. Well today I'm showing a 2 lb gain!

Yes, it was triple carbs (stuffing, yams and mac & cheese--but only a little of each at each meal), and yesterday, with the turkey gone, I ate the salty/sweet ham, knowing I'm super-sensitive to salt for water-weight, but other than that I don't know why I gained so much in one day. No way did I eat over 3,500 calories even in the 2 days--unless they cooked every dish in lard! I tracked everything, even estimating high, and still came in at the top-middle of my allowed calorie range. Plus I did my usual 3-mile run on Saturday, and 3-mile walk yesterday, along with 2 hours of yard work. Where's the justice here?!

Braverude and I have a pact to get through the holidays with no lbs gained. Ha!

Well, the holidays haven't started yet, and I'm not giving up--today will be a veggies and fish day, tomorrow too, if necessary. I will still have my sensibly planned turkey dinner on Thursday. And I WILL start the Winter 5 % Challenge at my hard-won end of Fall Challenge's weight. 'Cause it's got to be water--got to be. I'm not changing my weight ticker, no way!

Maintenance is not going to be a walk in the park for me....

  
  Member Comments About This Blog Post:

LLF1020 11/21/2011 6:36PM

    Sounds like you retained some water from all the salt in the food (so much that we don't even know about). I don't know how many times you weigh yourself but I agree with the others, relax you are doing a fabulous job and sticking with it is what matters most. Have a great night.

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LUVPOETESS 11/21/2011 3:04PM

    Relax! I've had that happen to me more than once. I've also seen the reverse - two pounds disappear from one day to the next. I now know salt loves water and will do what it can to hold on to it.

Su problema es completamente temporaria. Don't worry.

"The scale doesn't know everything." ~ from The Spark book





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BRAVERUDE 11/21/2011 10:16AM

    You didn't gain 2 pounds, trust me (and yourself!). BUT, we are sensitive to salt (ok, and maybe carbs and sugar...) - maybe we also need to experiment once in awhile.
NO beating up on ourselves - however we decide to manage our days!
And.. not to worry...I know you will get back on track, 'cause you don't want me to beat you...!!!!!!!!!!!!!!!!!
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THISTIMEMYWAY 11/21/2011 10:12AM

    Sounds like you have water retention.
If so, keep drinking lots of water and you'll see a drop in a couple of days!


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TINY67 11/21/2011 9:44AM

    Got to watch those Seniors - they're sneaky!

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MAYTE1975 11/21/2011 9:21AM

    Seguramente sea retención de líquidos , de ninguna manera puedes engordar casi un kilo con lo que comiste. No te agobies , fijo que es líquido la mayoría. Pásalo bien esta semana y olvídate de la báscula , la vida son dos días y hay que disfrutarla. Además tú es que ya estás tan delgada que es normal que tu cuerpo quiera recuperar un poquito.
Nos vemos en el Challenge de diciembre.
Besos
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My Fall Challenge Measurements

Saturday, November 19, 2011

I wasn't going to post them, but you know I lost 7 pounds so we may as well see where. emoticon Even though I did weight train, there was no gain so all the nos. are inches lost:

Chest: No change
Bicep: 1.5
Waist: 2
Hips: 2.25
Thigh: 3.5
Neck: No change

Hey! That's 9.25 inches lost. I'm good with that.

I just got back from spending a good part of the day with the graduate chapter of my sorority. Every year, the Saturday before Thanksgiving, we prepare and serve a big turkey/ham/stuffing/mac & cheese/sweet potaotes/greens/green beans/corn bread/pie or cake dinner--no, FEAST--to the members of the local Senior Center. No, it's not as over-the-top as it sounds; they each just get a small portion of everything. They get all dressed up for it and really enjoy it. Afterward our undergrads present an illustrated presentation on eating healthfully and exercising. Today they seemed to take it all in--then someone asked for the salt.
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  Member Comments About This Blog Post:

MAYTE1975 11/20/2011 12:27PM

    Your measurements losses are great , including the no loss in chest and neck emoticon and the dinner with the local senior center sounds wonderful , you know how I would like to have thanksgiving here emoticon
I´ve already asked to join the teddy bears team and I´m looking forward to my first challenge, thanks for inviting me .
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BRAVERUDE 11/20/2011 9:19AM

    The "salt" comment cracked me up!!! Look at your inches lost...OMG!!!!!!!!!!! You know I compared them to mine and immediately felt I hadn't worked hard enough...!!!! I love your progress and the positive, competitive, push I have gotten from you!!!
And...you didn't tell us what you actually ate at yesterday's feast... tee, hee...
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VETTRANGER 11/19/2011 9:04PM

    That's the weight loss panacea for ladies! Loose inches everywhere but the chest! LOL

Comment edited on: 11/19/2011 9:04:35 PM

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ZEESPARROW 11/19/2011 7:12PM

    emoticon for your comments on my blog.

You did emoticon, too! Way to go!!

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MICHIGANLORI 11/19/2011 5:28PM

    Congrats on finishing the fall challenge. Great results!!! I just signed up for the winter challenge.

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THISTIMEMYWAY 11/19/2011 3:50PM

   
Congratulations on the inches lost!... and the no loss on the chest! lol

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Join the Winter 5% Challenge and lose during the holidays!

Friday, November 18, 2011

I'm just completing the Fall Challenge, where I really learned to stay with a program to lose weight, so you can bet I'm signed up again.

This is an ACTIVE team. We commit to being ACTIVE in posting points to the Living the Good Life weekly challenges, exercise minutes and doing Weekly Weigh Ins.

We encourage each other through ups and downs, try new strategies--it's fun, Guys. Come join me. Here's the link to join the overall community. Then choose the Sticky topic and scroll down to choose a particular team.

I'm telling you...with the holidays coming, it will keep us focused--you'll be sending me those "Thank you" Goodies later. emoticon

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=53949

  
  Member Comments About This Blog Post:

LUVPOETESS 11/21/2011 9:48PM

    Which team are you on in the Winter 5% group? There are several teams, and I want to join the one you're on.

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CAROLJ35 11/19/2011 8:20PM

    I haven't been able to exercise for 3 months and am just getting back to it, so am looking forward to the Winter Challenge to keep me on my toes and not gain weight over the holidays.

Congrats on losing the 5 %!!! WOO HOO!!!

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BRAVERUDE 11/19/2011 9:36AM

    You hit your 5% goal!!!!!!!!!!!!!!!!!Yayyyyyyyyyyyy
yyyy!!!!!!!!!!!!!!!!!!!!!!!!!!!
!!!!!

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THISTIMEMYWAY 11/18/2011 1:53PM

    I just joined! Thanks for the invite. I am counting on you to holding my hand through it!
Just joking. I will be ecstatic when my weight goes down! You will be getting lots of Sparkgoodies :) emoticon emoticon

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BRAVERUDE 11/18/2011 11:23AM

    Even my daughter may be joining us... that will be fun!!!

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MAYTE1975 11/18/2011 10:46AM

    Thank you so much for inviting me to join the team , I need a good challenge this next month. It´s a new experience for me and I´m looking forward to do it.
Thanks again Sparkamiga
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FREESPIRITME 11/18/2011 7:42AM

    Five percent is definitely achievable. I don't actually go to THAT many parties, anyway. emoticon

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JLPARKHURST 11/18/2011 7:35AM

    I will look into it!

Thanks!

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I did it!

Wednesday, November 16, 2011

I hit my 5% challenge mark today--3 days early. 7 lbs total lost. I'm so elated! I was secretly a Doubting Thomas for losing this last lb by Saturday. Now I have incentive to keep exercising and eating well to hold on to it until the official weigh-in day Saturday.

I'd better!!!!

  
  Member Comments About This Blog Post:

LUVPOETESS 11/19/2011 12:36AM

    Congratulations!!! The scale gets on my nerves sometimes. It seems not to move, and then suddenly...VOILA!!!... it moves 2 lbs. LOL



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VETTRANGER 11/17/2011 5:33PM

    Plus you are only two pounds from your overall goal. I'm VERY proud of you! :-)

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CHELEMIA 11/17/2011 12:06AM

    emoticon

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SMOOCHIESMOMMY2 11/16/2011 6:38PM

    emoticon emoticon emoticon

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ZEESPARROW 11/16/2011 3:56PM

    emoticon emoticon

That's AWESOME!!!

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BRAVERUDE 11/16/2011 11:53AM

    AHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I KNEW you'd do it!!!!!!!!!!!!!!!!!!!!! YAYYYYYYYYYYYYYYYYYY!!!!!!!!!!!!! I'm so happy and proud of you!!!!!!! emoticon emoticon

Comment edited on: 11/16/2011 11:54:12 AM

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MAYTE1975 11/16/2011 9:59AM

    Felicidades campeona emoticon
Eres todo un ejemplo.
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*ERICA* 11/16/2011 8:34AM

    emoticon

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MOSTMOM1 11/16/2011 7:34AM

    WOW!!!! That's fantastic!
emoticon emoticon emoticon

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JLPARKHURST 11/16/2011 7:31AM

    emoticon

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