Speaker 1: 00:02

Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. Hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.

Speaker 1: 00:25

Remember, all it takes is one day at a time. Good morning everyone I hope you're good. Right today's voice note is about why does your weight fluctuate okay you're not going to lose weight in a straight line down it's always up and down okay we know this right yet we still panic about it. Okay so the first thing is why do we actually why does a weight fluctuate so much let's have a look at the reasons. First thing is your carbs and sodium intake.

Speaker 1: 00:56

So Foods that are high in salt and carbs may cause your body to retain or hold more water right. More water weight means increase in weight in the scales for every one gram of carbs you consume the body retains three grams of water and you get more salt in you can retain more water as well so if you do end up going quite low carb in the week because you don't want be eating carbs or whatever it is and you're not eating very salty foods and it comes to the weekend you have a five guys and then the next day on a Monday you wake up you look wow what's happened well you've put a lot of carbs in there with the chips and the burger a lot of salt and it will shoot up. It's not fat though remember that's not fat so don't catastrophize remember. Foods and drinks have weight of course, the foods we eat, the different volumes, different weights of them, the water they have right, all of these can contribute to our scale weight going up. Know foods have different digestion speeds as well so it can take a long time for some foods that go through the colon and out you know I mean?

Speaker 1: 01:59

So that's got to be taken into consideration. You know, urine and bowel movements, you know you might be holding a lot of urine and there's some things inside you that are gonna cause you to keep your weight higher and then you go toilet then your weight goes down right sometimes if you pounds you don't know, but your body can also hold on to you know when your body is bloating and stuff is holding on to a bit of weight as well, bit of water, it can cause discomfort and this can all clog things up right and it can cause your total weight to remain a little higher due to that. Exercise, know if you do a lot of exercise you're gonna lose a lot of water, you do a lot of running, do a lot of sweating, know your body is actually water and you're gonna, you know, you're gonna have basically could be quite a significant drop in in in water weight. 60% of our our of our body weight, total body weight is water. We are like 60% water.

Speaker 1: 03:04

Right? So there's no there's no it's not a shock really. You know, you you sweat a lot for an hour, you're gonna drop a bit of weight. Alcohol. Alcohol is a diuretic, so it increases the passing of urine.

Speaker 1: 03:17

So you know you could get a bit of wine get a drink in you could be peeing more and then you wake up next day you're lighter but you know it can also cause slower digestion sometimes and cause water retention so there's no dial depends on what you're eating with it and drinking with it. It can cause an up or down in your your water weight. Next thing, menstrual cycle. Of course we've spoken with this before on the voice notes. Depending on the party mental cycle depends on you know you can have you know mid mid period is basically the mid phase of your cycle is when you know you're probably at lower, water retention and stuff like that but then as you get closer to ovulation you can start seeing increases in your bloating on your water retention and stuff like that so there's these things that are happening all the time all at the same time and then you know your medication and illnesses, other things you know your medication can cause you to hold on to more water weight, illnesses like the flu and stuff like that they cause difference in bloating and you know stuff like and you know inflammation things all those types of stuff right and when you add all of these up I've just mentioned about seven things all of that can happen at the same time you could maybe one week be you know a few days away from ovulation you could be feeling flu like symptoms you could you could have eaten a lot of high salty carb foods because your, your hunger levels have skyrocketed right you might not done much exercise you might be eating food is blocking up your colon for a bit you know you might be eating you know there must be a lot of heavy food stuck in you.

Speaker 1: 04:57

There's a lot of things that can impact it right. Important thing is don't panic when your weight goes up daily or down all the time like that's it's normal and when you say but Scott I know it's irrational to lose my mind about my scale of weight going up today, I know it's about the averages right And it still gets to me, well, that's a choice then. That's a choice. You are it is a choice that you are letting that weight has shown it's gone up impact you in a negative way because if you can rationalize and say that is not fat, it could be down to loads of reasons. I've been hit to my macros.

Speaker 1: 05:36

I've been, you know, sick into my plan, and you still let it bug you like it would have back in the day when you weren't aware of this information is the the the information we've told you, then what you're doing there is you're catastrophizing, you're causing stress, and you're not utilizing the information you know. So what's the point in learning it? The point of learning all this information is that we take it on board and we rationalize it. That's what we do. If we wanna be wise, we have to be rational human beings.

Speaker 1: 06:05

And it's about that. And I know it's hard sometimes. It's sexy in the wake up sometimes, but you have to go, do you know what? Have I been doing what I can? Have I been doing my steps?

Speaker 1: 06:14

Have I been going to the gym? Have I going to training? Have I been hitting my macros? Yes, I have. So that one day that could be those reasons and I'm gonna leave it there and I'm gonna let the tide like let, time show if I'm right or wrong or let the app tell me, the app, the turtle AI turtle AI will tell me over time.

Speaker 1: 06:33

Let me not panic about that. Let me not waste mental energy on worrying about if my weight's gone up due to water retention. Let me focus that energy of wasted there into other things that are more important. Our relationships with friends and family, our work, other things we got going on. Do not waste your mental energy on unnecessary things because you only got so much per day to give, and you don't wanna be giving it all out in the morning and giving like Mark Manson says, giving too many fucks to too many things that don't matter.

Speaker 1: 07:05

You wanna give minimum fucks a day to the only things that you do care about. And that's it for today. Back tomorrow. Live one day kind of distilled through into your mind. And I want you to now action it today.

Speaker 1: 07:31

I don't want you to think about tomorrow. I don't want you to think about yesterday. I don't want you to think about leaving a review on this podcast. I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today.

Speaker 1: 07:44

Ground yourself today, follow the one day at a time philosophy and your life will change.