{"id":12941,"date":"2026-07-27T00:37:00","date_gmt":"2026-07-27T07:37:00","guid":{"rendered":"https:\/\/buenosdiasbcs.com\/?p=12941"},"modified":"2026-07-26T21:38:16","modified_gmt":"2026-07-27T04:38:16","slug":"retencion-de-liquidos-o-aumento-de-peso-como-diferenciarlos-segun-expertos","status":"publish","type":"post","link":"https:\/\/buenosdiasbcs.com\/?p=12941","title":{"rendered":"Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos"},"content":{"rendered":"\n<h2 id=\"h-subiste-de-peso-o-solo-estas-inflamado-aprende-a-identificar-la-acumulacion-de-agua-calcula-tu-hidratacion-exacta-y-descubre-como-recuperar-tu-equilibrio\" class=\"wp-block-heading\">\u00bfSubiste de peso o solo est\u00e1s inflamado? Aprende a identificar la acumulaci\u00f3n de agua, calcula tu hidrataci\u00f3n exacta y descubre c\u00f3mo recuperar tu equilibrio.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Retenci\u00f3n de l\u00edquidos o aumento de peso&nbsp;<\/strong>suele ser la gran interrogante cuando el pantal\u00f3n aprieta tras unos d\u00edas de exceso. Distinguir entre el volumen h\u00eddrico y el&nbsp;<a href=\"https:\/\/www.excelsior.com.mx\/temas\/salud\" target=\"_blank\" rel=\"noreferrer noopener\">tejido adiposo<\/a>&nbsp;es clave para ajustar tu alimentaci\u00f3n sin caer en falsas alarmas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Especialistas del sistema de salud&nbsp;<a href=\"https:\/\/www.houstonmethodist.org\/blog\/articles\/2026\/jul\/water-weight-is-it-bloating-weight-gain-something-else\/\" rel=\"noreferrer noopener\" target=\"_blank\">Houston Methodist&nbsp;<\/a>se\u00f1alan que las&nbsp;<strong>fluctuaciones bruscas de peso en lapsos de 24 a 72 horas<\/strong>&nbsp;responden principalmente a variaciones en el balance de agua y sodio, no a un incremento en la masa grasa corporal.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" data-src=\"https:\/\/imagenes.excelsior.com.mx\/files\/image_449_252\/uploads\/2026\/07\/24\/6a63b96332dee.jpeg\" alt=\"Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos\" style=\"width:760px;height:auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><figcaption class=\"wp-element-caption\">Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertosCanva<\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-como-saber-si-estas-reteniendo-liquidos-o-ganando-grasa\" class=\"wp-block-heading\">\u00bfC\u00f3mo saber si est\u00e1s reteniendo l\u00edquidos o ganando grasa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La principal diferencia radica en la velocidad con la que cambia tu cuerpo y en la presencia de marcas en la piel. Mientras que la grasa tarda semanas en acumularse, el&nbsp;<strong>agua var\u00edas en cuesti\u00f3n de horas afectando zonas como manos, tobillos y abdomen.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seg\u00fan explica la especialista Teresita Rivera, nutri\u00f3loga de BIB System, la respuesta del organismo al exceso h\u00eddrico es temporal pero muy notoria:<\/p>\n\n\n\n<h3 id=\"h-por-ejemplo-cuando-hay-una-retencion-de-liquidos-suele-cambiar-el-peso-despues-de-vacaciones-donde-se-tomo-alcohol-o-carbohidratos-como-me-puedo-dar-cuenta-el-pantalon-queda-mas-apretado-los-anillos-cuestan-trabajo-quitarselos-y-el-peso-varia-rapidamente-esto-se-quita-de-48-a-72-horas\" class=\"wp-block-heading\">Por ejemplo, cuando hay una retenci\u00f3n de l\u00edquidos suele cambiar el peso despu\u00e9s de vacaciones donde se tom\u00f3 alcohol o carbohidratos. \u00bfC\u00f3mo me puedo dar cuenta? El pantal\u00f3n queda m\u00e1s apretado, los anillos cuestan trabajo quit\u00e1rselos y el peso var\u00eda r\u00e1pidamente. Esto se quita de 48 a 72 horas&#8221;.<\/h3>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" data-src=\"https:\/\/imagenes.excelsior.com.mx\/files\/image_449_252\/uploads\/2026\/07\/24\/6a63b9843bbd0.jpeg\" alt=\"Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos\" style=\"width:760px;height:auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><figcaption class=\"wp-element-caption\">Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertosCanva<\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-causas-principales-de-la-acumulacion-de-volumen-hidrico\" class=\"wp-block-heading\">Causas principales de la acumulaci\u00f3n de volumen h\u00eddrico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El consumo elevado de sodio presente en embutidos y alimentos procesados, sumado a la ingesta de az\u00facares simples y alcohol, altera el equilibrio osm\u00f3tico (mecanismo que regula el agua en las c\u00e9lulas) obligando al cuerpo a&nbsp;<strong>almacenar fluidos para diluir los minerales.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un error com\u00fan es reducir el consumo de agua al sentirse hinchado. La falta de hidrataci\u00f3n adecuada le indica al organismo que debe conservar l\u00edquidos como mecanismo de supervivencia, empeorando el cuadro de inflamaci\u00f3n.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" data-src=\"https:\/\/imagenes.excelsior.com.mx\/files\/image_449_252\/uploads\/2026\/07\/24\/6a63ba3f0c58e.jpeg\" alt=\"Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos\" style=\"width:760px;height:auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><figcaption class=\"wp-element-caption\">Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertosCanva<\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-cuanta-agua-debes-tomar-al-dia-para-evitar-la-inflamacion\" class=\"wp-block-heading\">\u00bfCu\u00e1nta agua debes tomar al d\u00eda para evitar la inflamaci\u00f3n?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La<strong>&nbsp;recomendaci\u00f3n gen\u00e9rica de consumir dos litros de agua diarios no aplica&nbsp;<\/strong>de la misma forma para todas las complexiones. La cantidad exacta depende directamente de la estatura y el peso corporal de cada individuo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al respecto, la nutri\u00f3loga Teresita Rivera detalla la f\u00f3rmula personalizada para mantener un balance h\u00eddrico saludable:<\/p>\n\n\n\n<h3 id=\"h-para-saber-cuanto-liquido-tomar-se-saca-el-peso-ideal-multiplicando-la-estatura-al-cuadrado-por-21-5-en-mujeres-o-por-23-en-hombres-ese-resultado-se-multiplica-por-35-y-nos-da-los-mililitros-exactos-una-recomendacion-generica-de-2-litros-no-basta-si-mides-1-80-o-1-90-metros\" class=\"wp-block-heading\">Para saber cu\u00e1nto l\u00edquido tomar, se saca el peso ideal multiplicando la estatura al cuadrado por 21.5 en mujeres, o por 23 en hombres. Ese resultado se multiplica por 35 y nos da los mililitros exactos. Una recomendaci\u00f3n gen\u00e9rica de 2 litros no basta si mides 1.80 o 1.90 metros&#8221;.<\/h3>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" data-src=\"https:\/\/imagenes.excelsior.com.mx\/files\/image_449_252\/uploads\/2026\/07\/24\/6a63ba5db0888.jpeg\" alt=\"Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos\" style=\"width:760px;height:auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><figcaption class=\"wp-element-caption\">Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertosCanva<\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-el-peligro-de-los-ayunos-prolongados-para-la-perdida-de-peso\" class=\"wp-block-heading\">El peligro de los ayunos prolongados para la p\u00e9rdida de peso<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Restringir alimentos durante per\u00edodos prolongados con la intenci\u00f3n de &#8220;deshincharse&#8221; r\u00e1pidamente puede desencadenar el efecto contrario. Al&nbsp;<strong>privar al cuerpo de glucosa constante, el metabolismo altera sus niveles de insulina y favorece el almacenamiento proteico y graso.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sobre esta pr\u00e1ctica, la especialista advierte sobre los riesgos digestivos y metab\u00f3licos de pasar demasiadas horas sin comer:<\/p>\n\n\n\n<h3 id=\"h-no-se-recomienda-el-ayuno-porque-todo-el-tiempo-producimos-glucosa-e-insulina-si-no-doy-alimento-el-pancreas-guarda-grasa-en-consulta-al-80-de-los-pacientes-que-hacen-sus-cinco-o-seis-comidas-al-dia-les-va-mejor-que-a-quienes-hacen-ayunos-prolongados-pues-evitan-crear-reservas\" class=\"wp-block-heading\">&#8220;No se recomienda el ayuno porque todo el tiempo producimos glucosa e insulina. Si no doy alimento, el p\u00e1ncreas guarda grasa. En consulta, al 80% de los pacientes que hacen sus cinco o seis comidas al d\u00eda les va mejor que a quienes hacen ayunos prolongados, pues evitan crear reservas&#8221;.<\/h3>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" data-src=\"https:\/\/imagenes.excelsior.com.mx\/files\/image_449_252\/uploads\/2026\/07\/24\/6a63ba8527821.jpeg\" alt=\"Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos\" style=\"width:760px;height:auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><figcaption class=\"wp-element-caption\">Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertosCanva<\/figcaption><\/figure>\n\n\n\n<h2 id=\"h-habitos-clave-para-recuperar-tu-peso-ideal-sin-mitos\" class=\"wp-block-heading\">H\u00e1bitos clave para recuperar tu peso ideal sin mitos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para eliminar el exceso de agua y promover una p\u00e9rdida de grasa sostenible, es necesario combinar&nbsp;<strong>actividad f\u00edsica regular con una alimentaci\u00f3n rica en fibra y prote\u00ednas magras<\/strong>. Medir la frecuencia con la que consumimos ultraprocesados es el verdadero secreto del \u00e9xito.<\/p>\n\n\n\n<h3 id=\"h-en-la-vida-cotidiana-hay-que-hacer-actividad-fisica-una-o-dos-veces-por-semana-minimo-hidratarse-bien-consumir-frutas-y-verduras-acompanadas-de-proteina-para-dar-saciedad-y-no-hacer-ayunos-prolongados-pasando-mas-de-3-horas-y-media-sin-comer\" class=\"wp-block-heading\">&#8220;En la vida cotidiana hay que hacer actividad f\u00edsica una o dos veces por semana m\u00ednimo, hidratarse bien, consumir frutas y verduras acompa\u00f1adas de prote\u00edna para dar saciedad y no hacer ayunos prolongados pasando m\u00e1s de 3 horas y media sin comer&#8221;.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aprender a diferenciar la inflamaci\u00f3n por fluidos del incremento de tejido adiposo te permite tomar decisiones informadas sin recurrir a dietas restrictivas&nbsp;<\/strong>ni sufrir por variaciones temporales en la b\u00e1scula. Priorizar la hidrataci\u00f3n personalizada y mantener una rutina activa son tus mejores aliados para el bienestar integral.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfSubiste de peso o solo est\u00e1s inflamado? Aprende a identificar la acumulaci\u00f3n de agua, calcula tu hidrataci\u00f3n exacta y descubre&#8230;<\/p>\n","protected":false},"author":2,"featured_media":12942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","footnotes":""},"categories":[20],"tags":[],"class_list":["post-12941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos - Buenos D&iacute;as BCS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/buenosdiasbcs.com\/?p=12941\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Retenci\u00f3n de l\u00edquidos o aumento de peso: c\u00f3mo diferenciarlos seg\u00fan expertos\" \/>\n<meta property=\"og:description\" content=\"\u00bfSubiste de peso o solo est\u00e1s inflamado? 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