Hey Ladies!!! (and a few of you Guys)…Don’t be a Slave to the Scale, ENOUGH Already!
Weight alone can be misleading…The scale goes up, the scale goes down…or just stays the same….
This topic seems to be one of the most confusing concepts to understand, do not feel bad, we all have been there. First of all, we all hear so many different things, where does one start?.
One of the first things you most likely will do is start to pay attention to what the scale says when you first start to get in shape or if you are watching your diet. This is a good first step for a reference guide and is definitely something to pay attention to… at first. However, many things need to be acknowledge before the road to frustration and/or obsession take place if you do not like the number you see!.
My advice is that you should know how much you weigh and maybe it stops there or you do weekly or monthly “check-ins.” But do not let it get to the point where the number decides how you are going to feel or how good of a day you will have based on what a silly number tells you. You would be surprised at how many people suffer from being a slave to the scale. If weighing yourself everyday is beneficial and you are in a healthy state of mind, than have at it, BUT I really do not think it is necessary. A number to be more concerned about is your percentage of body fat. Which is Fat vs. Muscle. Look at my “Check List” below!.
So Let’s Understand this “SNEAKY” SCALE….
As a personal trainer I see it day in and day out about the complaints about the scale not budging when a clients hard work and efforts with diet and exercise seem to not be paying off (based on the scale, that is). I constantly tell people over and over again that daily weighing is unnecessary, yet how many of you cannot break the ritual of hopping on the scales every day? Do yourself a favor and throw the scales in the trash or just give them to someone you don’t like! If you can’t bring yourself to do either of those, then you must get familiar with what is really going on with that “sneaky” scale and its readings. When you factor in things like water retention, glycogen storage and changes in lean body mass, fluctuations in your body weight is normal. The bathroom scale should not be looked upon as your sole guide of success or failure. Once you understand more about how the body works, you can free yourself from the daily battle with the bathroom scale.
Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it’s water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.
Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.?
Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.
Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it’s packaged with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it’s associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.?
Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you’ve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It’s the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you’ve finished digesting it.
Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it’s not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you’re really losing is water, glycogen, and muscle.?
This brings us to the scale’s sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose “weight,” that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.
Robin Landis, author of “Body Fueling,” compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat.
There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current. (Source: “Why The Scale Lies” by Renee Cloe, ACE Certified Personal Trainer)
So there you have it. Now if all of the body fat tests listed above…scare you a bit, RELAX! Pay attention to what is listed below.
My Check list to pay attention to rather than obsessing to what a number on the scale says.
Do I like the changes I see in the mirror?
Do I like how my clothes are fitting? Are my rings looser?
Am I hydrated?
Am I paying attention to my nutrition: calories, carb/protein/fat intake?
Do I feel stronger? Have I increased the amount of weight I can lift or the number or reps I can do?
Can I exercise for longer periods of time?
Am I losing inches?
Can I see more muscle definition?
If you can answer YES to any or all of these questions, you’re on the right path!
Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at email@example.com.
This entry was posted on Monday, December 20th, 2010 at 7:34 am and is filed under fitness. You can follow any responses to this entry through the RSS 2.0 feed.
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