We don't always know if it's fat or swelling, but there are ways of finding out the cause of the bulge and, even better, solutions to put an end to the problem.
A myth debunked: We can no longer blame our excess weight on fluid retention. Weight management expert Prof. Teresa Branco is unequivocal: “If you’re overweight, it’s because you have excess fat. Fluid retention often accompanies excess weight, but it rarely occurs on its own.”
Fat or bloating: how to tell the difference
Is excess weight due to fluid retention common?
Usually not. When you're overweight, it's usually because you have too much body fat. However, the heavier a person is, the more likely they are to accumulate fluids, so excess weight can be a little higher due to fluid retention.
What is fluid retention in practice?
It is an accumulation of fluid, mostly water, both intra and intercellular, i.e. inside and outside the cells, especially in fat cells, causing swelling in the body and consequent weight gain.
Is it more common in men or women?
It's much more common in women because, in general, we have more body fat and more female hormones, which are responsible for this situation.
How do hormones influence fluid retention?
When there isn't enough progesterone (the female hormone that influences the second part of the menstrual cycle) being produced, fluid retention can occur, which, if controlled, is actually beneficial, as the body needs water to function well and if it's out of control it's important to have more water, but not too much.
"Women who take the birth control pill are more prone to fluid retention because they experience a marked decrease in the production of sex hormones, particularly progesterone, which is a diuretic hormone."
And at what age is it most common?
This usually occurs during perimenopause—that is, the phase leading up to menopause. During this phase, which can last for many years, there are often imbalances between progesterone and estrogen levels (with estrogen predominating), leading to fluid retention.
Is there a genetic propensity?
Yes, some people are more prone to it. However, this can be mitigated through lifestyle changes, such as eating a diet lower in salt, with fewer sugary and carbonated beverages, and fewer processed foods. Fluid retention is also exacerbated by stress, physical inactivity, and the use of hormonal birth control.
Are women who take the pill more likely?
Yes, because they have a marked decrease in the production of sex hormones, particularly progesterone, which is a draining hormone. The hormones in the pill don't compensate for the body's decreased production, not least because they're not exactly the same as ours. The latest generation of pills are a little better, but not ideal.
"When there is fluid retention, people have a large daily weight variation"
How much weight can you gain from fluid retention alone?
It varies greatly from person to person. Thinner women retain less weight and can retain one to two kilos. People who are heavier can retain two to three kilos.
How can you tell the difference between excess weight due to accumulated fat and fluid retention?
When there is fluid retention, people experience a large variation in their daily weight, which can fluctuate greatly from day to night. In addition, their eyes, hands, feet and ankles may also feel swollen.
Are there any other symptoms?
Yes, they may also feel less energetic and their clothes feel tighter at certain times of the day.
Are there any medications or illnesses that contribute to fluid retention?
Yes, particularly health problems that cause hormonal variations such as thyroid disorders and progesterone deficiency. Some medications, especially cortisone-rich drugs, can contribute to increased fluid retention.
Are there any differences between a diet plan to counteract fluid retention and a diet focused on reducing fat mass?
There isn't much difference because in both situations we need to eat a healthy diet that will help us reduce weight and, at the same time, eliminate excess fluids.
Combats fluid retention
The most effective foods
- Foods that are low in salt, high in water and low in sugar:
Water, tisanes, pineapple, coffee and vegetables - Foods rich in lean protein:
White meat, fish, egg and dairy products
The best exercises
- Those that involve more muscle mass: brisk walking, running, elliptical, cycling, aerobics classes, Zumba, step.
