Are Weight Fluctuations Normal ?

If you are experiencing weight fluctuations, fret not! because they are extremely normal. In fact, an average person’s body weight will fluctuate 5-6 pounds throughout the day. 

Sometimes weight fluctuations can seem unusual. If you experience fluctuating weight by 6 pounds in either direction over a period of 6 months, there may be a more serious cause that should be assessed. 
However, in most cases, weight fluctuations are normal and also manageable. Weight fluctuations can happen throughout the week and can even vary month to month. There are many different factors and causes that can contribute to them. Let’s go through some of the most common causes of weight fluctuation:

Causes of Weight Fluctuation

Weight fluctuations are mostly caused by lifestyle choices and the body’s natural rhythms and cycles. 
The good news is that many of these factors can be controlled by choosing the right foods, exercising regularly and drinking enough water. Let’s go through some of the main causes of weight fluctuations:

Eating A Balanced Diet

Weight gain can be caused by eating foods rich in salt, sugar and fat. Weight fluctuations can also be caused by a poor diet.
Your body has a required amount of calories that you must consume in order to maintain a healthy body weight. 
Eating a balanced diet that fulfills your required calorie intake and that is rich in fibrous fruits and vegetables will help maintain a stable body weight and reduce fluctuations.  If you are concerned about water retention caused by sodium, eating foods that are rich in potassium and magnesium, such as bananas, nuts, and leafy greens can balance your sodium levels. Reducing your salt intake from processed and packaged foods is important and can reduce bloating and excessive weight. 

Drink Enough Water

Drinking enough water can also reduce fluctuations. A diet high in sodium can cause weight gain as sodium can retain water in the body and if you are not drinking enough water, you may experience bloating and weight gain around the midsection as well as weight fluctuations.
Staying hydrated is important for your body to function optimally. This will also aid in the regulation of weight fluctuations and may help to reduce weight altogether.  

Weight of Food and Water

Food and water has mass that can contribute to fluctuating weight. Consuming fiber rich foods, and lots of water will ensure for quicker digestion and less weight sitting in your stomach for long periods of time. 

Urine and Stool

Urine and stool also have significant weight that can contribute to weight fluctuations. If you are experiencing constipation, you can bet that you will be feeling more heavy in your midsection than usual. 
Foods that are rich in sodium and  fat usually take longer time to digest. For this reason, drinking copious amounts of water and eating fruits and vegetables will help in passing easier stool and thereby helping in weight fluctuations. 

Factors Affecting Weight Fluctuation

We just went through the major causes of inconsistent weight, but there are other factors that you may not realize are affecting your weight:

Exercise

It can be frustrating to exercise regularly only to experience weight fluctuations. This is normal when engaging in physical activity and can be attributed to water intake that is replacing the sweat released during exercise.  
Exercise can burn off the calories consumed during the day. If you burn off more calories than you consume, you will experience less weight fluctuation and steady weight loss. 

Medical Conditions

Weight loss unrelated to diet and exercise can be the result of an illness or a condition. If you are experiencing weight fluctuations without a reason, seek Professional help. 
An under active thyroid, Crohn’s disease, Cushing syndrome, polycystic ovarian syndrome, diabetes, even the flu can be the underlying cause of weight fluctuations.

Medications

Taking medication everyday affects your body’s biological rhythms. It can also affect weight fluctuations by increasing your appetite, altering your metabolism and cause your body to retain water.  
Here are some common medications that cause these side effects:

• Beta-adrenergic blockers
• Tricyclic antidepressants
• Selective serotonin reuptake inhibitors
• Lithium
• Thiazolidinediones
• Insulin 
• Contraceptive pill
• NSAIDS

If you sense that your medication may be causing excessive weight gain, then it might  be helpful to explore other options. There may be other medications that don’t cause as many side effects and it may be worth talking to your doctor about. 

Menstrual Cycle

During your menstrual cycle, the body naturally retains water. You also may sense weight gain on the first day of your period and it may last for a few days after. This is of course normal and weight usually fluctuates back to normal by the end of your period. 
The reason for that bloated feeling during your menstrual cycle is caused by changes in levels of progesterone and estrogen. Reduced levels of progesterone causes the shedding of the uterine lining as well as fluid retention in the abdomen. 

Alcohol

Alcohol can cause all sorts of havoc in your body, but more than that, it can cause weight gain and weight fluctuation. Alcohol is processed differently in the body and takes longer to be digested. This can cause your body to retain water and cause weight fluctuations.  Therefore, alcohol is high in calories so it is to be consumed in moderation. 

Weight Measurement And The Best Time To Do It

Your body weight can fluctuate throughout the week and you may find that you never stay the same weight, even at different times of the day. In order to gauge your correct weight measurement without the influence of external factors, you need to weigh yourself at the right time and the right way.

Determining Your Actual Weight Measurement

It’s suggested to weigh yourself first thing in the morning when you are at your lowest weight and continue to do so for at least a week or two. The average sum of your recorded weight over the course of the week is your actual weight measurement. 

Determine Average Weight Fluctuation

By weighing yourself at various times throughout the day, you can get a sense of your weight fluctuations. Try weighing yourself 3-4 times throughout the day over the course of a few days and see if you notice  any patterns. 

Precautions to take while  weighing Yourself

There are certain things to consider when weighing yourself that may affect results. Such as the weight of your shoes or clothing, or eating before weighing yourself. In order to get an accurate reading, make sure to wear the same shoes and the same type of clothing each time.

Do Weight Fluctuations Differ Between Men and Women?

Besides experiencing weight fluctuations during their menstrual period, there are various differences between men and women when it comes to weight. Women usually will experience fluid retention during the first few days of their periods. This effect increases during ovulation and peaks on the first day of menstruation. It only lasts for a few days and weight returns to normal. 
Women also have a higher percentage of body fat than men. They metabolize their fat at a faster rate when performing moderate to high intensity exercise, but they actually burn less fat than men at rest. This is part of the reason why women have more stored fat (20-25%) than men.
Women are also more likely to eat in response to stress. They are also more likely to eat foods high in fat and sugar. Without the proper exercise regime, this can result in weight fluctuations.

Men on the other hand have about 10-15% body fat. Men also tend to lose weight faster than women. 
Because of their body composition, they have typically more muscle mass and a higher metabolic rate than females. They store most of their fat around their midsection, and this is a reason why they are able to lose weight quickly when exercising. 
Although men don’t experience as many weight fluctuations as women do, they tend to eat more calories and eat foods high in sodium and fat. This type of diet can most definitely cause inconsistent weight fluctuations. 

How To Weigh Yourself

It’s important to weigh yourself correctly if you want to meet your weight loss goals. Knowing your base weight everyday will allow you to manage your weight and keep your body weight in check. Here are some tips for getting that perfect weight measurement reading.  

• Be sure to empty your bladder before stepping on the scale.
• Wear as little clothing as possible. This eliminates any extra weight that could be getting in the way of an accurate reading. 
• Be sure the scale is flush against a flat, hard surface. 
• Stand as still as you can and stay stable and grounded in your feet.
• Record your weight in a notebook.

If you repeat this ritual every day, you will be able to see your weight measurement patterns and how your diet and activity contributes to your weight fluctuations. If you don’t have a scale, consider measuring your body measurements by noting how your clothes are fitting or by measuring your arms, waist and legs.   
This method can help you determine which areas of your body get most affected by weight fluctuations. It can also be helpful in choosing the right exercise regime and targeting the right areas.
Tracking your heart rate can be helpful in determining your fitness level and strength. Combining all of these methods is an effective way to find out the cause of your weight fluctuations.
After you’ve determine your weight measurement patterns, you can then modify your workout or diet to reflect your weight loss or weight maintenance goals.  

Summary

Weight fluctuations are normal for both sexes and can be an occurrence at any age. They can happen daily and can even vary week to week as well as month to month. 
Weight fluctuations can be caused by many different factors. The biggest one is diet.
Weight measurement and keeping track of your fluctuations everyday is a good way to start observing  patterns in your body composition and to take more control. Weight Fluctuation does not mean that you are gaining fat. Obsessing over weight loss is not ideal as it is just a number. Focusing on your body composition like muscle and fat percentages and also your inch loss is a better indicator of youxfit.blogspot.com..

7 Health Benefits of Fennel Seeds and How it Aids in Weight Loss

India being one of the largest exporters of fennel seeds/saunf (as it is popularly known), uses it voraciously due to all the benefits it provides. People from diverse cultures prefer consuming fennel seeds owing to its various medicinal properties. For instance, Indian families often consume fennel seeds after having their meal for healthier and faster digestion.
Fennel seeds are often interlinked to ‘longevity’ and are known for offering a wide range of nutritional properties that aid in improving the well being of a human body. Moreover, fennel seeds offer a concentrated source of different minerals that are vital for the regulation of blood pressure as well as for the retention of water inside our body. 

What are Fennel Seeds?

Fennel seeds have a crunchy texture on the outside with a mildly sweet flavor. It is also widely used as a mouth freshener. Fennel seeds closely resemble anise seeds in terms of appearance, and are extracted from fennel plants. They contain multiple nutrients like Vitamin K, Vitamin E, manganese, copper, zinc, and phosphorus, and is a good source of Vitamin C. One serving of fennel seeds contains 1% of the RDI (Recommended Dietary Intake) for Vitamin C, which acts as a dynamic antioxidant for your body, protecting your skin from any damages caused by the sun, smoke, or pollution.

Nutritional Facts of Fennel Seeds

Fennel seeds are usually consumed in the quantity of one tablespoon per serving, and the nutrition value it provides can be found below:

Nutrients	Nutritional Value (per tablespoon – 6g)
Calories	19.8
Fiber	2.3 grams
Carbohydrates	3 grams
Protein	0.9 grams
Fat	0.6 grams
Cholesterol	0 grams

Let’s take a further look at some other details about fennel seeds, and understand how the seeds can help us in maintaining our diet and meeting the goals we have set for ourselves. 

Benefits of fennel seeds

Fennel seeds contain powerful antioxidants and phytonutrients that makes them a highly nutritious source with many health benefits, which are as follows:

1. Regulates blood pressure

The Journal of Food Science published a study which showed that chewing fennel seeds helps in increasing the level of nitrite in saliva. Nitrite is a natural element that keeps a check on the blood pressure levels. In addition to this, fennel seeds are also rich in potassium which helps in controlling the blood pressure and heart rate. 

2. Great for skin problems

Regular consumption of fennel seeds provide minerals such as selenium, calcium, and zinc. These minerals are crucial for balancing hormones while maintaining the oxygen balance in your bloodstream. These minerals impart a cooling and soothing effect on the skin, providing it with a healthy glow. Fennel seeds also offer various ayurvedic properties that help in treating other skin ailments like rashes and dryness. Applying a paste of fennel seeds is highly beneficial for the skin as the aforementioned minerals are absorbed by the skin, and keeps it moist, clean, and healthy.

3. Purifies Blood

The vital fiber and essential oils in fennel seeds are considered highly useful for flushing out sludge and toxins from our bodies, thereby, helping in cleansing the blood which further helps in optimum absorption of nutrients in the body. The polyphenol antioxidants in fennel seeds also have anti-inflammatory properties that help in fighting various bacteria and viruses, keeping you safe from various diseases.

4. Helps in improving eyesight

Adding a couple tablespoons of fennel seeds to your diet regularly can help in enhancing your vision. They contain a high amount of vitamin A, an essential component for excellent vision. In ancient times, extracts from fennel seeds were used for treating people who were affected with glaucoma.

5. Reduces water retention and suppress appetite

Drinking fennel tea regularly helps in flushing out excess fluids from your body. Fennel tea works like a diuretic. Moreover, it also helps in reducing the chances of urinary tract diseases and removing toxins from the kidney. It also includes diaphoretic properties that help in stimulating perspiration.
One more advantage of drinking fennel tea is that it helps in suppressing appetite. Consuming one cup of fennel tea, releases essential oils which helps in suppressing hunger.   Fennel tea is suggested by many dietitians before meals to suppress the calorie intake for weight loss.

6. Vital for Bloating, IBS, Indigestion, and Constipation

Fennel seeds can act as a vital source for curing constipation, bloating, and indigestion as they contain essential oils like anethole, fenchone, and estragole that contributes to the anti-inflammatory and antispasmodic properties. These elements help significantly in breaking down the food in the body, and keeps your digestive system functioning smoothly. People who suffer from IBS would highly benefit from the fennel seed extracts. The oils help in kick-starting digestion by promoting the working as well as the production of gastric juices and enzymes, keeping your digestive tract healthy.

7. Reduces risk of cancer

The seeds contain powerful, free radical scavenging properties. Due to the presence of antioxidants, fennel seeds help in neutralizing free radicals that are responsible for developing cancer. Hence, it helps in beating the oxidative stress along with protecting the body from different cancers of the breasts, stomach, and skin. It offers a chemo modulatory effect on the patient. 

Fennel seeds and weight loss

Fennel seeds are often considered as an essential food item to include in diets for losing weight. Consuming it regularly along with an active and healthy lifestyle helps in losing extra pounds. Weight loss is just one of the various advantages of adding fennel seeds to your everyday diet. These tiny seeds have a ton of powerful nutrients that keep a human body healthy. Here are some ways by which fennel helps in reducing the few extra pounds in your body.
Fennel seeds are very rich in dietary fibers, which slow down the digestion process. This means that after consuming one serving of fennel seeds, you won’t get hungry anytime soon, which can avoid  overeating. Additionally, with the presence of antioxidants, fennel seeds help in improving the body’s absorption power for vitamins and minerals. Another advantage of the antioxidants is that they help in breaking down the fats and carbs in the body, helping you in avoid gaining extra pounds.
Fennel seeds also have diuretic properties which will help you in flushing out the toxins and other harmful liquids from your body. A much more preferred alternative to fennel seeds tea is a fennel seeds drink called the Variyali Sherbet. This tangy drink is a common drink in India, and is usually consumed in the summers to keep the body hydrated and cool. Not only does Variyali Sherbet help in weight loss, but it also helps in detoxifying the body, getting rid of acidity and reducing stress. This can be attributed to an endless list of antioxidants present in fennel seeds like zeaxanthin, lutein, beta-carotene, chlorine, manganese, zinc, selenium, phosphorus, and more that are known for protecting the body against oxidative stress and improving the metabolic rate of a human body.

Here’s the recipe to make one glass of Variyali Sherbet:

Ingredients required:

• 1 cup of fennel seeds
• 2 cups of water (500ml)
• 1.5  cups of rock sugar
• 5 soaked cardamom
• Black salt
• Ice cubes

Instructions:

• Grind fennel seeds and cardamom into a fine powder in a food processor or mixer  grinder.
• Now soak the fennel and cardamom powder for nearly 8 hours in 2 cups of water. 
• Next, the rock sugar needs to be grinded into a fine powder.
• Strain the soaked fennel and cardamom powder liquid into a container
• Add a pinch of black salt in the container
• Add the powdered sugar and stir for 30 seconds
• Serve in a glass with ice cubes

Nutritional value of a normal glass (240 ml) of Variyali Sherbet:

Nutrients	Nutritional Value
Carbohydrates	2.9g
Proteins	2.9g
Fibers	7.3g
Magnesium	15 mg
Vitamin B-6	0.041 mg
Iron	0.64 mg
Vitamin C	10.4 mg
Calcium	43 mg
Vitamin A	838 IU
Sodium	45 mg
Potassium	360 mg

Summary

In India, fennel seeds are quite popular among people as the seeds can miraculously treat an endless list of digestive ailments that include colic in infants, intestinal gas, heartburn, and more. You can even use the seeds as a mouth freshener after you have a hearty meal. Hence, we can see that fennel seeds offer a wide range of benefits that makes it very popular among people.
So, the next time you’re thinking of incorporating a food item into your diet with multiple health benefits, you should consider fennel seeds as they would fit in perfectly with your long term or short term health goals. 

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6 Benefits of Adding Nuts to Your Diet

In an ever-growing, health-conscious society, people are always looking out for the next superfood that can contribute towards better health. Nuts are regarded as an excellent food that can contribute towards a healthy body when eaten regularly

This article will highlight ten healthy nuts to look out for next time you are in the grocery store and their nutritional profiles. In addition, it will also detail four incredible benefits of consuming nuts and specify three nuts that may contribute to weight loss.

10 Nuts that are Good for your Health and their Nutritional Values

Adding nuts to your diet doesn’t have to be complicated. They can be eaten alone as a snack or can be added to an array of dishes. The following ten nuts can bring about significant benefits to your health and wellness. As you will notice, not all nuts are the same; some contain more calories and different macronutrient ratios (carbs,protein & fat) than others.

Benefits of Consuming Nuts

By adding nuts to your diet, a number of significant changes to health can occur. This section will highlight a number of benefits associated with consuming nuts regularly.

1) Consuming Healthy Fats

Nuts contain high amounts of good fats. Many believe that consuming a large amount of fat has a negative impact on the body and can increase the risk of developing chronic diseases. However, the understanding that fats are bad for you is obsolete.
It’s important to recognize that there are four different types of dietary fat-saturated, monounsaturated, polyunsaturated, and trans fats. Trans fat is found in processed food items and is detrimental to health. However, the other three types of fat are perfectly safe for consumption. Nuts are especially high in monounsaturated and polyunsaturated fats which are fats that have been linked with a number of health benefits.
These “good” fats provided the body with energy, allow for the absorption of key vitamins and minerals, maintain immune and nervous system function, insulate the body, and regulate blood pressure and clotting. Also, nuts are an excellent source of omega 3 and 6 and therefore, consuming nuts regularly can ensure that the body functions optimally.

2) Consuming Nuts Improve Heart Health

Both monounsaturated and polyunsaturated fats appear to have a substantial impact on heart health by reducing cholesterol levels. In a similar way to fats, cholesterol has been demonized over the past number of years as is often seen as the cause of a number of heart-related conditions. It is true that having a high level of cholesterol may increase your risk, however, this is dependent on the type of cholesterol.
There are two types of cholesterol, low-density lipoproteins (or LDL’s) and high-density lipoproteins (or HDL’s). Having an elevated level of LDL’s in the blood can cause plaque to build-up within the artery walls and increase the risk of cardiac-related diseases. However, having a high level of HDL’s in the blood is no cause for concern and can actually reduce the risk.
Triglycerides are a type of fat found in the blood and having a high triglyceride level can increase the risk of developing heart-related diseases and problems in a similar way to LDL’s. In addition, a high triglyceride level may also lead to high blood pressure, elevated blood glucose levels, and obesity. Extremely high levels can even begin to interfere with the liver and pancreas. Studies have shown that by regularly consuming nuts, it may be possible to reduce triglyceride levels thus reducing the risk of developing chronic illnesses.

3) Facilitates Weight Loss

Despite being high in fat and calories, nuts are incredibly healthy. Regularly eating nuts as part of a healthy diet is not associated with weight gain, and may even help you lose weight. Nuts are high in unsaturated fats, which, according to some studies, increase the oxidation of fats and thermogenesis, helping turn calories into energy at a faster rate. Also, nuts are high in fiber, which can increase the feeling of satiety and delay stomach emptying, thus suppressing hunger and making the person feel fuller for longer.

4) Nuts Contain a wide range of micronutrient

Micronutrients are simply vitamins and minerals that the body needs to regulate and maintain bodily function. An array of nutrients are required in order to produce energy and bring about nerve impulses and muscular contractions. Furthermore, micronutrients are needed for maintaining organ, bone, and immune health and function. Nuts contain a vast range of micronutrients including substances such as vitamin E, calcium, magnesium, iron, copper, folate, phosphorus, potassium, and zinc. Therefore, consuming nuts often can significantly contribute to maintaining good health and function.

5. Rich in Antioxidants

Antioxidants are compounds that prevent damage from occurring at a cellular level. By ensuring that you consume a large number of antioxidants, you can boost your immune system and reduce the risk of developing illnesses such as cardiovascular disease, diabetes, Parkinsons’, Alzheimers, and cancer. Several nuts, such as walnuts, pecans, and chestnuts, contain an extremely vast number of antioxidants and may, therefore, be useful in preventing a number of these diseases.

6. High in Fiber Contents

Fiber is a type of non-digestible carbohydrate that can be found in high quantities in plant-based foods – including nuts. Fiber is essential for digestion and therefore, it is important that you consume a diet that is high in fiber. Failure to consume an adequate amount of fiber may lead to a range of digestive issues such as constipation, irritable bowel syndrome (IBS), and diverticulitis.
Along with aiding digestion, fiber also plays a key role in stabilizing glucose and cholesterol levels. Therefore consuming fiber is especially important for those who suffer from diabetes and high cholesterol. In addition, consuming a high amount of fiber has been found to benefit the heart. A number of studies that have investigated high-fiber diets have indicated that fiber may reduce the risk of developing chronic diseases such as coronary heart disease, strokes, diabetes, and cancer.
It can be concluded that by consuming nuts regularly, you can increase the amount of fiber that you consume each day thus consequently improving your digestive health and reducing the risk of illness.

3 Best Nuts For Weight Loss

As stated earlier, for weight loss to occur, calories need to be restricted, yet, a number of studies that have indicated that a selection of nuts may accelerate the weight loss process.
This section will review the specific weight loss benefits associated with almonds, pistachios, and walnuts.

1) Almonds

There have been many studies conducted on the consumption of almondrs and weight loss. Consistently, results have indicated that the nut helps to promote weight loss. One particular study looking at overweight females found that those who ate almonds lost three times the amount of weight and dropped waist sizes more quickly when compared to those who didn’t. 

2) Pistachios

Pistachios have also been documented to bring about positive changes in body weight too. One study not only indicated that pistachios can contribute to weight loss, but it is also found that it brought about a decrease in triglyceride levels.
Along with hazelnuts, almonds and pistachios contain the highest amounts of protein per serving at six grams. Protein is an important component when it comes to weight loss as protein consumption affects satiety levels; by eating a high-protein diet, you will feel fuller for longer. Remaining fuller for longer may help to reduce snacking, eating frequencies and portion sizes. By reducing all three of these, you can significantly restrict your daily calorie consumption and successfully bring about weight loss.

3) Walnuts

Walnuts are the final nut that may facilitate weight loss. A study carried out on walnut consumption found that significant weight loss progress can be made, providing they were consumed while a calorie deficit was maintained. The authors of the study also concluded that the healthy fats contained within walnuts served to substantially reduce blood pressure and improve cholesterol & triglyceride levels.

Note: Although the total number of calories may not be absorbed by the body, nuts do still contain a relatively high number of calories. Therefore, if you consume a large amount of nuts every day, you will likely be consuming many calories which may take you out of a calorie deficit. Therefore, while adding nuts into your diet is recommended, however, ensure that the quantity isn’t extremely high. A useful recommendation to follow is to consume no more than one serving of nuts per day (28 grams). This is equivalent to approximately twenty almonds, sixty pistachios, or ten walnuts.

Summary

Nuts not only serve as a nutritious snack, but research suggests that nuts may improve heart health, increase the rate of weight loss, and generally prove beneficial for health and function. Therefore, it is absolutely recommended to add nuts into your diet, however, be conscious of portion sizes and ensure that an appropriate number of nuts are consumed. 

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