How To Avoid Weight Fluctuations

A 2021 Public Health England survey shared that 41% of adults in the UK said they’d put on weight since March 2020. Amongst these individuals, 89% reported they wanted to incorporate a proper diet and regular exercise to lose weight and keep it off. Of course, the path to great weight management isn’t smooth. Often, it can lead to weight fluctuations, which is the repeated loss and regain of weight within a specific period.

That said, weight fluctuation has become common. This is unfortunately due to the high prevalence of weight regain after applying weight loss interventions in individuals who are overweight. But perhaps more alarming is that weight fluctuation is a detriment to one’s health, especially since it heightens risks for cardiovascular disease and metabolic disorders.

However, problems caused by weight fluctuations shouldn’t prevent you from attaining your desired weight goals. In this article we’ve listed down three ways you can avoid it:
 

1. Regulate your exercise routine

While it’s well-documented that consistent physical activity can facilitate healthy weight loss, your exercise routine can also be the reason why you’re experiencing weight fluctuations. This is apparent if you’ve begun to switch up your workouts between cardio and resistance training, which is a kind of physical activity that aims to improve muscular fitness. Findings from a Strength and Conditioning Journal article illustrate that resistance training increases muscle mass while eliminating body fat. However, muscles are denser than body fat, so if you recently started with resistance training, then it can lead to weight gain. That being said, keep a good balance between different types of exercise. If you want to supplement your cardio workout with resistance training, do so gradually with squats and lunges and avoid intense weightlifting. This way, you can minimise any unwanted weight fluctuations.

2. Build healthy eating patterns

Restrictive diets and intermittent fasting can be the culprits behind your weight fluctuations. Research published in The Journal of Physiology shows that intermittent fasting, which refers to a confined eating window within each day, contributes to weight loss through an energy deficit. However, eating too much or too little during your window can cause your weight to change. Similarly, calorie restrictions can also cause your body’s metabolism to slow down. When you finally go off your calorie-restricted diet, a lower metabolism can lead to unexpected weight gain. This is why you should build healthy eating habits, or more specifically, adopt a non-restrictive diet. Today’s weight loss programmes illustrate that balanced diets are infinitely more effective at sustainable weight management. This is because each person has a different set of nutritional needs and these have to be accommodated to keep a healthy weight. For instance, leafy greens, fruits, and whole grains are packed with fibre that can facilitate weight loss while ensuring you’re getting the vitamins you need. As long as you’re mindful of what you eat, you can better manage your weight.
 

3. Decrease your alcohol intake

Decreasing your alcohol intake is an effective strategy to lose weight, but it can likewise prove beneficial in preventing weight fluctuations. Alcohol is full of hidden calories, and while it may not hurt to have one drink, it’s best not to make drinking a regular habit. A recent study shows that excessive daily alcohol consumption is linked to an increase in body mass index. The relationship between alcohol intake and weight changes is underpinned by the appetite-enhancing effect of alcohol. In short, the more you drink, the more likely you are to eat or make unhealthy food choices. As such, it’s important to monitor your drinking habits. If you gravitate towards alcohol in social settings, for instance, consider swapping that glass of wine for a fresh juice drink instead. Though this may seem like a small thing, it will help you keep weight fluctuations at bay.

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