Are You Losing Body Fat or Water?

"I tried that diet and lost 8 pounds in the first week!"

"I've gained three pounds in one day! It must have been the cookie I ate or maybe the mashed potatoes!"

These are comments I hear so often that I decided it would be a good topic for an article to help people have a better understanding of the fluctuating numbers on their scale. It is important to understand, when we step on a scale, it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs, tissue and water weight.

Water weight can affect your total weight anywhere from 1-10 pounds and sometimes even more. It is important to understand what kinds of dietary factors can make these fluid shifts happen. To start, many of the high protein, low carbohydrate diets such as Atkins, or the beginning of South Beach can cause a dramatic shift in your water weight. This is because as you significantly cut back carbohydrate intake your body starts breaking down the stored carbohydrates (glycogen) to use as energy, and this breakdown causes the body to excrete large amounts of water. Once the body begins to use stored fat for energy, weight loss slows. This is why most people lose a significant amount of weight right away on a low carb, high protein diet. Extreme low carb, high protein diets can often lead the body to a state of dehydration because of the significant fluid loss.

What is misleading is when a person following a low carb plan eats a carbohydrate-rich food they can easily gain 1-3 pounds. However, this weight gain is just your body replenishing the fluid it lost and is not gained fat. I have had numerous clients struggle with this and they end up yo-yoing back in forth with fluid weight thinking that it must be the half cup of rice they had the night before that caused them to gain that 2 pounds when in fact eating the rice just allowed them to regain some of the fluid they had lost from following a strict low carb plan. The fact is carbohydrates do not affect your weight quite that simply. Excess refined carbohydrates can strongly stimulate insulin production, which promotes fat deposition and increases appetite. This kind of weight gain will happen gradually, not dramatically overnight.

Sodium is another dietary component that can lead to fluid gain. Sodium can cause the body to retain fluid, which can lead to these frustrating daily weight fluctuations. Some people are more sensitive to sodium than others. Watch your diet and see if your weight gain corresponds with a high sodium meal the day before. For example, eating out in restaurants can often increase your sodium intake significantly.

The best way to tell if you are retaining fluid is to pay attention to your body. If you get indentations on your ankles and lower legs from your socks then you are retaining fluid. If you wear rings and they become tight and leave an imprint in your fingers when you take them off then you also likely retaining fluid. Any kind of puffiness in your skin is a good indication of water weight.

The bottom line is that it takes 3500 calories to gain or lose 1 pound of body fat. This equates to an extra 500 calories a day over 7 days to gain a pound. This means if you gained 3 pounds in one day you can chalk it up to fluid weight otherwise you would have had to consume10,500 extra calories that day which is not likely! True weight gain happens gradually and likewise we lose it gradually. Check your weight weekly instead of daily and look for overall trends. If you are seeing dramatic daily changes in your weight, it is likely the ever-changing shifts of our bodies' water weight.

Meri Raffetto is a Registered Dietitian and owner of Real Living Nutrition Services. Sign up for her monthly newsletter to learn what's new in nutrition, weight loss success stories, healthy recipes, and more. Go to http://www.reallivingnutrition.com for more details.

shuttle from O'Hare Brocton .. Lockport Chicago limo O’Hare
In The News:

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
According to the FBI, cybercriminals are sending extortion letters, threatening to release victims' sensitive information unless a ransom is paid.
FireSat is a satellite project designed to detect and track wildfires early, aiming to detect a fire that's the size of a classroom within 20 minutes.
Tech expert Kurt “CyberGuy" Knutsson reports that researchers have uncovered a Chrome vulnerability used in a cyber espionage campaign.
Preserving voicemails securely on Android: Tech expert Kurt “CyberGuy" Knutsson reveals easy methods to keep memories alive forever.
This phishing kit bypasses 2FA via session hijacking and real-time credential theft. Kurt “CyberGuy" Knutsson offers four ways to stay safe from Astaroth phishing attacks.
Tech expert Kurt “CyberGuy" Knutsson discusses Joby Aviation and Virgin Atlantic planning to launch 200-mph U.K. air taxis linking airports and cities.
Fake Apple virus warnings, security alerts and messages are tactics used to prompt you to call a number or click on a malicious link. The CyberGuy explains how to protect your devices.
The combination of artificial intelligence and neuroscience allows a paralyzed man to manipulate a robotic arm by using his brain to imagine movements.
With the help of artificial intelligence, sophisticated fraud techniques emerging today are virtually undetectable to the untrained eye.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents
If you need to free up space on your Mac, consider deleting duplicate photos in your image library. Apple makes it easy to do, and the CyberGuy explains the process.
Microsoft is discontinuing Skype in May after 22 years of service. Kurt the CyberGuy addresses other options for internet-based phone and video service.
Tron 1, a Chinese company's two-legged robot, is versatile and can walk, roll and pivot, even on rough terrain. Tron 1 stands 33 inches tall and weighs 44 pounds.
Hackers are tricking people into installing password-stealing malware by making them press keyboard shortcuts under the pretense of proving they're not bots.
Saving the voices of loved ones can be a comforting way to keep alive memories. Kurt "the CyberGuy" Knutsson explains how to preserve voicemail messages.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
The FBI warns that some free online document converters load malware onto people's computers, making their private information vulnerable to attack.
Toyota's compact electric FT-Me is designed to tackle challenges of city living while offering an accessible and eco-friendly transportation solution.
Kurt “CyberGuy" Knutsson says 23andMe's bankruptcy raises data privacy fears: Opt out, download and delete data now.
UBTech and Zeekr unite with AI robot swarms to make car manufacturing faster and smarter. Tech expert Kurt “CyberGuy" Knutsson explains how the process works.
Tech expert Kurt “CyberGuy" Knutsson says Apple's Passwords app had a three-month phishing flaw from iOS 18 to 18.2 patch.
Tech expert Kurt “CyberGuy" Knutsson discusses how this super-small electric mini-truck takes a big step toward production.
Artificial intelligence-generated images and videos that use someone’s likeness typically target women without their consent. The CyberGuy unpacks how to protect loved ones.
A humanoid robot developed in China has transformed from a nimble dancer to performing kung fu moves with surprising precision and balance.

Why Are There Different Diet Types?

Diet is a dreadful word for most of us because... Read More

Low-Carb Diets - An Introduction

According to a recent survey by the National Health Institute,... Read More

Natural Weight Losss: The Minor Changes That Can Have Huge Affects On Your Future Health

People always ask me " how it is that your... Read More

Empowerment and Self-Control - What it Really Takes to get Control of your Weight

Chant the following each day, several times. They are mantras... Read More

Lipo Boom Reality

Are you feeling down and out? Do you feel even... Read More

Obesity:The Gateway to Diseases

Do you know the name of that one disease which... Read More

5 Simple Steps to Start Your Weight Loss Program

Remember there's more to you than meets the eye. You've... Read More

Anorexia - a Game of Control!

Low self-esteem produces a game of control. It causes a... Read More

Dieting Effects ? Alcohol

Dieting presents many complications if you are not fully committed... Read More

How Does Phentermine Work? Learn How To Stop Neurotransmitter Depletion

Why has Phentermine stopped helping me lose weight?Many people are... Read More

Dropping Weight Too Fast After Gastric Bypass: What If I lose Too Much?

Weight loss is so consistent and rapid after gastric bypass... Read More

Fat Burning Exercise: Choose One That Can Revive Your Bodys Own Fat Burning Dynamism

Fat burning exercise is not merely one that will burn... Read More

Why Diets Are A Waste Of Time & Money - What You Can Do Instead

A 'diet' is always seen as a temporary measure. An... Read More

Why You Must Eat Before Going to Bed?

You have probably heard the old myth, that you should... Read More

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?

We all know that weight loss is important. We know... Read More

Gastric Bypass Patients Succeed Eating High Protein Diet

The first rule for successful weight loss and weight maintenance... Read More

Weight Loss Diets with Negative Calorie Foods

Negative calorie foods are said to use more calories to... Read More

Understanding Weight Loss

A pound of fat represents approximately 3500 calories of stored... Read More

Ultimate Weight loss: Ephedra is it Good or Bad?

I have had some e-mails come in and everyone is... Read More

Lose Weight and Exercise Now ? Or Face the Music Later!

My responsibility as a high profile fitness expert lies not... Read More

Lose Weight - Diet Tips For Fast Weight Loss

Looking to lose weight quickly? The good news is that... Read More

Self-Sabotage Snacking After Gastric Bypass Surgery: Why Do We Do It?

LivingAfterWLS reader feedback indicates snacking is the single biggest problem... Read More

Weight Loss: Customize, Personalize, Spice up!

You know you have weighted, err, waited more than enough.... Read More

Where Diets Go Wrong

When we discover that we are heavier than we want... Read More

Hoodia - An Elixir that Fights Obesity Part 1

Humanity is always in search of a wonder drug that... Read More

Chicago charter limousine service Hickory Hills ..