How does water retention affect weight?

Water retention can significantly impact your weight, as described on the Mind Pump Podcast.

Processed foods, particularly those high in sodium, can lead to increased water retention. Sodium causes your body to hold onto more water, leading to temporary weight gain, often for 48 to 72 hours following the consumption of such foods 1. Additionally, during bulking phases, consuming more carbohydrates and sodium increases water retention, which can make you appear softer and less defined, though it doesn't necessarily indicate fat gain 2.

Manipulating macronutrients, especially carbohydrates, also affects water retention. For every gram of carbohydrates consumed, your body tends to hold onto roughly 3 grams of water. This means that reducing carbohydrate intake can decrease water retention and vice versa 3.

Understanding these principles can help manage temporary weight fluctuations due to water retention.