WHY THE SCALES CAN LIE:

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    • WHY THE SCALES CAN LIE:

      I think this article is worth a look

      WHY THE SCALES CAN LIE:

      We've been told over and over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just cant bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence its reading. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, 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 hand onto its water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.


      A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter:


      “Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of “proper dieting”, each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result – you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.”


      This is what we have been telling folks. You lose inches but not pounds because your body plumps the fat cells. I tell them it is a complicated biochemical process that your body replaces the fat molecules with water and fluids until you exceed your bodies predetermined fluid level. Then your body will release a chemical that releases all this stored water and you get sudden overnight loss of several pounds. Then the cycle starts over again with inches gone and the scales lag behind.


      The good news is that this water replacement is temporary. It’s a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting. However, if you give those fat cells some time, like 4-6 months, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show.


      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 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 in the muscles themselves. This energy reserve weighs more than a pound and its packages 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 its 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 have had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different that putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner in not fat. It’s the actual weight of everything you have had to eat and drink. The added weight of meal will be gone several hours later when you have 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 fast it is not humanly possible. So when the scale goes up 3 – 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 calories 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 are really losing is water, glycogen, and muscle.


      This brings us to the scales 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 have lost fat. In fact, the scale has no way of telling you what you have 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 are 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 or “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 is 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 take of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.


      If you thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be you very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take in stride. It’s a matter of mind over scale.


      By Renee Cloe,
      ACE Certified Personal Trainer
      You don't need eyes to see you need vision... Maxy Jazz....Faithless

      [Blocked Image: http://www.3fatchicks.net/img/heartbar/slider-hearts/kg/130.3/75/107/.png] 155kilos 7/2009...I started this time 19/9/2010
    • Re: WHY THE SCALES CAN LIE:

      Interesting post, and I've heard most of those theories before.

      The only thing that puzzles me though, is that the writer says that when we diet, our fat cells lose the fat, but swap it for water. She says "You lose inches but not pounds because your body plumps the fat cells."

      How do you lose inches if your fat cells are still plumped out with water? Doesn't that mean you'd still be the same size/measurement?
    • Re: WHY THE SCALES CAN LIE:

      I try very hard not to weigh myself...it affects my mood far too much and in fact defeats my focus...Im glad it helped
      You don't need eyes to see you need vision... Maxy Jazz....Faithless

      [Blocked Image: http://www.3fatchicks.net/img/heartbar/slider-hearts/kg/130.3/75/107/.png] 155kilos 7/2009...I started this time 19/9/2010
    • Re: WHY THE SCALES CAN LIE:

      Also if you drink water very late in the night, dosent have time to process by the time you weigh in the morning. Im a daily weigher aswell because i just cant resist temptation.

      [Blocked Image:
      http://tickers.TickerFactory.com/ezt/t/wUUnj9b/weight.png]


      Goals

      79kg by November 1
      77kg by November 15
      75kg or under by December 15
    • Re: WHY THE SCALES CAN LIE:

      I prefer not to weigh except once every 6 weeks at the doctor's. That way Im unaffected by the emotional ups and downs of daily weighing. Those emotions discourage me far too much to outweigh any motivation. But I know Im in the minority when it come to this lol.
      You don't need eyes to see you need vision... Maxy Jazz....Faithless

      [Blocked Image: http://www.3fatchicks.net/img/heartbar/slider-hearts/kg/130.3/75/107/.png] 155kilos 7/2009...I started this time 19/9/2010

      The post was edited 1 time, last by deenalicious: bad spellink ().

    • Re: WHY THE SCALES CAN LIE:

      Thanks for this Deena. I explains a lot. I weigh once a week, same time, same routine and I have just started measuring as well but only one a month. Very happy with that :)

      It is very disheartening when you have had a good week and you can feel your clothes are looser but the damn scales say no loss or worse a small gain :mad:

      This week was a real bummer as I had been coping really well with the Xmas parties and had not had much at all of the carby party food. I didnt think I deserved the 500gm gain on the scales on Saturday. :confused:

      Measurements are a far better way to go even with the fat/water swap thingy making even that a bit confusing. Even so I don't think I could go as long as you Deena, without having a peak on the scales for better or worse!

      Hopefully this week will be better (weigh day is Xmas day!) so I know where I stand for the rest of the holidays.

      Merry Christmas to you all
    • Re: WHY THE SCALES CAN LIE:

      Just stumbled across this post. What a great read. Arrrrr now i understand :p

      deenalicious wrote:

      I think this article is worth a look

      WHY THE SCALES CAN LIE:

      We've been told over and over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just cant bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence its reading. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, 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 hand onto its water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.


      A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter:


      “Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of “proper dieting”, each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result – you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.”


      This is what we have been telling folks. You lose inches but not pounds because your body plumps the fat cells. I tell them it is a complicated biochemical process that your body replaces the fat molecules with water and fluids until you exceed your bodies predetermined fluid level. Then your body will release a chemical that releases all this stored water and you get sudden overnight loss of several pounds. Then the cycle starts over again with inches gone and the scales lag behind.


      The good news is that this water replacement is temporary. It’s a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting. However, if you give those fat cells some time, like 4-6 months, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show.


      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 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 in the muscles themselves. This energy reserve weighs more than a pound and its packages 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 its 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 have had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different that putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner in not fat. It’s the actual weight of everything you have had to eat and drink. The added weight of meal will be gone several hours later when you have 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 fast it is not humanly possible. So when the scale goes up 3 – 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 calories 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 are really losing is water, glycogen, and muscle.


      This brings us to the scales 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 have lost fat. In fact, the scale has no way of telling you what you have 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 are 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 or “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 is 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 take of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.


      If you thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be you very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take in stride. It’s a matter of mind over scale.


      By Renee Cloe,
      ACE Certified Personal Trainer
      :)[COLOR="Plum"]THE SWEET SMELL OF SUCESS IS JUST AROUND THE CORNER[/COLOR]:)
    • Re: WHY THE SCALES CAN LIE:

      Great article, Suzie. It does explain a lot about why fluctuations occur.

      Its still not going to stop me weighing myself everyday though! I've been feeling a untethered not being able to weigh myself since my scales broke. I'm on my way to Kmart to find a new set. Do you have any recommendations about what I should buy?

      Annie
      SW: 75kg
      CW: 66.1
      GW: 55kg

      Lost so far: 8.9kg
      Still to lose: 10.1kg
    • Re: WHY THE SCALES CAN LIE:

      flipside2010 wrote:

      Great article, Suzie. It does explain a lot about why fluctuations occur.

      Its still not going to stop me weighing myself everyday though! I've been feeling a untethered not being able to weigh myself since my scales broke. I'm on my way to Kmart to find a new set. Do you have any recommendations about what I should buy?

      Annie


      It doesn't stop me either but it gives me a clearer indication of whats going on. I too use to freak out coz i couldn't weigh myself when mine broke. Well i had a digital pair that cost $80 until the son drowned them so this time i just went to Big W & bout another digital pair for $25 & they were only out bout 200g's :) You can spend alot of $ on scales if you want them to calculate different % but i just wanted weight & i have found them to be quiet good scales.....
      :)[COLOR="Plum"]THE SWEET SMELL OF SUCESS IS JUST AROUND THE CORNER[/COLOR]:)
    • Re: WHY THE SCALES CAN LIE:

      Thanks goodness for this post. I read this last night after posting myself about how good my first 7 days were and how pleased I was with the cms that I had lost.

      This morning I jumped on the scales, not once, not twice but three times as I couldn't believe my eyes. I had GAINED 500g overnight and I haven't put a foot out of place all week!!!!!

      Horrified I grabbed the tape measure to check that no cms had hunted me down overnight and climbed aboard.

      I immediately thought of your post - held my head up high, ate breakfast and am off to work.

      Bugger the scales I say!! - until tomorrow morning I guess.

      Anyway - THANK YOU, THANK YOU, THANK YOU!!!!!
    • Re: WHY THE SCALES CAN LIE:

      One thing I've discovered with daily weighing is, not to compare Monday with Tuesday, but Monday last week with Monday this week, Tuesday last week with Tuesday this week, etc.

      My weight might be 99 Monday, 100.4 Tuesday, 100 Wednesday etc, but if I compare Monday with last Monday I will see a loss, Tuesday with last Tuesday I will see a loss, etc.

      [Blocked Image:
      http://tickers.TickerFactory.com/ezt/t/wlDZtl5/weight.png]


      Mini Goals....Reward
      109..........start (24/09/11)
      99............restaurant (19/11/11)
      89............new tops
      79............body treatment
      69............??
      59............??

      Carbs feed carbs; protein & fat feed the body - me -
    • Re: WHY THE SCALES CAN LIE:

      I think I'm going really well to get 4 successive same (good) weight reads over 4 days. I can't wait to get to the bathroom to weigh in each day ( a hopeless addict) and am quite familiar with the ups and downs. Luckily I have more up days than down.

      That aside, it that why we can't get rid of cellulite...the fat cells are filled with water.:eek: