The balance displays two more kilos? Do not panic, it is not necessarily fat.
When the balance displays a higher figure than usual, our first reflex is to think of a weight gain. However, this is not necessarily the case, it can also be water retention. Alexandra Murcier, dietitian-nutritionist in Paris, teaches us to distinguish the two.
Timing: first, you should know that the body does not make fat in a day. In other words, if the weight gain is noted on Sunday evening after having made one or two generous meals during the weekend, it is not fat but water retention. And for good reason, salt and sugar bind to the water to keep it imprisoned in the body, especially after a period of deprivation. By taking up a normal power supply, the water will be eliminated naturally. It is then necessary to take into account the factors promoting water retention: “Water retention manifests itself by bodily modifications (swelling) depending on heat, atmospheric pressure during a car or plane trip, or the seated or prolonged standing station. For example, a person with swollen legs at the end of the day but not in the morning is not fat but water”informs Alexandra Murcier.
In addition, many women do water retention during the week before their rules or when they arrive. Besides the increased sensitivity of the breasts, the face, the belly and the legs can swell. This is also the case during pregnancy and menopause due to the hormonal variations that occur. Finally, taking certain drugs (anti-diabetic, anti-hypertensive, corticosteroids, non-stteroidal anti-inflammatory drugs (NSAIDs)) are likely to cause water retention. To find out if it is water or fat, there is a very simple test which takes 2 seconds: the test of the pressure on the skin. It consists in pressing the area concerned by swelling using a finger before releaseing. If the brand persists for a few seconds, it is water retention. If it disappears immediately, it is fat.
To go further, an assessment by impedancemetry can be carried out in a dietitian. “This machine makes it possible to measure the fat mass, muscle mass, bone mass and water. It is very interesting when you start a food rebalancing because it makes it possible to ensure that you lose fat and not by muscle mass”indicates the specialist. To limit water retention, it is essential to drink a lot of water because paradoxically, the more water we drink the less water retention. “It is also essential to reduce its consumption of salt, a major water retention factor. In practice, it is necessary to avoid cold cuts, prepared dishes, pastries, mustard, industrial sauces, aperitif cakes, cheese and substitute salt with spices. In parallel, you have to consume certain foods renowned for their draining action:concludes our dietitian-nutritionist.
Thanks to Alexandra Murcier, dietician-nutritionist in Paris.
