"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.
eco-friendly cleaning service Buffalo Grove ..Before you even think of taking diet pills to lose... Read More
First? establish realistic goals. Start with a target you can... Read More
On the market at any given time, there are hundreds... Read More
Ever notice how your best friend can lose weight on... Read More
How would you like Julia Roberts to coach you on... Read More
We all have an image of "fit" - lean, even... Read More
A typical breakfast consists of 3 or 4 strips of... Read More
Fat Loss in GeneralThis morning I conducted a search engine... Read More
Which is easier to do ? turn a car's steering... Read More
You have probably heard the old myth, that you should... Read More
I had some questions come in about Ephedra. So I... Read More
As I become acquainted with many of our LivingAfterWLS.com community... Read More
Are you trying to lose weight?If you are, STOP!Funny thing... Read More
For years the experts have been telling us that diets... Read More
I've talked to quite a few fellow gastric bypass patients... Read More
If you pick the right personal trainer?you'll most definitely see... Read More
Yes, there is more to the Mediterranean than sun, beach... Read More
Gaining up to 20 pounds over four years can significantly... Read More
The average American eats about twice as much protein than... Read More
Many people (especially on the net) claim that you can... Read More
A new survey has found that heel pain caused by... Read More
From driving up your blood pressure and cholesterol, to increasing... Read More
So you ask, "How do I determine if I am... Read More
Weight Loss Surgery (WLS) is often viewed as a quick... Read More
1. Increase your fiber intake. The body needs a lot... Read More
express cleaning service Arlington Heights ..Abdominal liposuction refers to liposuction, or lipoplasty, that is performed... Read More
With so many diets and fads being offered on the... Read More
Holidays and special events should be a time of great... Read More
When we hear all the success stories of the gastric... Read More
Finding the clinic that performs liposuctions in Newport Beach is... Read More
This little known secret has been used by bodybuilders for... Read More
An Interview with Success Story, Caitlin JohnsonIf you don't know... Read More
Have you ever dreaded the idea of pulling weeds, planting... Read More
We have such good weight loss intentions. We emotionally beat... Read More
We are bombarded with advertisements pushing delicious looking, fat filled,... Read More
Body Mass Index (bmi) A Misleading measure of ObesityMany professionals... Read More
Getting started on an exercise program is one thing. Staying... Read More
Body Mass Index (BMI)Body Mass Index is an accurate indicator... Read More
Generally, weight loss surgery such as the gastric bypass will... Read More
If you are looking for a way to lose fifty... Read More
1. What is my BMI and how do I calculate... Read More
We have all heard of those new diets, Atkins, low... Read More
Activity means both mental and physical activity.Mental activity is similar... Read More
Diet and Exercise. They are the inseparable twins that are... Read More
For many years, the experts, including our government have been... Read More
Before many Australians recently, a devastating story unfolded on a... Read More
Search Yahoo for "papaya" and "kirstie" and you'll find at... Read More
While low-fat dieters and non-dieters may want to avoid chicken... Read More
The revolution is here. Weight Loss as we know it... Read More
Whether coming from a close friend, the nightly news or... Read More
Weight Loss |