Gaining 5 kilos (approximately 11 pounds) in just 3 days is highly unlikely to be solely due to fat gain. Instead, it's more likely to be a result of water retention, bloating, or the accumulation of waste in your digestive system. Here are some reasons why you might have experienced such a significant weight gain:
Water retention: Consuming a large amount of sodium, carbohydrates, or processed foods can cause your body to retain excess water, leading to a temporary increase in weight.
Bloating: Eating a lot of high-fiber foods, gas-producing foods, or overeating in general can cause bloating, which can add to the number on the scale.
Digestive waste: With excessive eating, there's more food passing through your digestive system, which can add temporary weight until it's fully processed and eliminated.
Glycogen storage: Carbohydrates are stored in the form of glycogen in the muscles and liver. Each gram of glycogen is bound to about 3-4 grams of water. So, consuming a lot of carbohydrates can lead to increased glycogen storage and water retention.
To address the situation and return to a more stable weight, here's what you can do:
Resume your regular eating habits: Get back to your normal eating routine, and avoid overeating or binge eating.
Hydrate: Drinking plenty of water can help flush out excess sodium and reduce water retention.
Balanced diet: Focus on consuming a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains to support a healthy digestive system.
Avoid excessive salt and processed foods: Reducing your sodium intake can help with water retention.
Exercise: Incorporate physical activity into your routine to help burn off any excess calories and improve your overall well-being.
Be patient: It's essential to remember that fluctuations in weight are normal, and it's unlikely that you've gained 5 kilos of actual body fat in just a few days. Weight loss and gain take time, so be patient with yourself.
If you're concerned about your eating habits or your weight, consider talking to a healthcare professional or a registered dietitian who can provide personalized advice and support. They can help you develop a healthier relationship with food and guide you on your weight management journey.