ALL THINGS FOOD AND DIET
I Want To:
Record a Journal Entry
My Weight History
My Diet Calendar
My Forum Posts
My Cook Book
Go To My FatSecret
Diets and Dieting
WHY THE SCALES CAN LIE
Topic submitted for
Joined: Feb 13
Posted: 12 Feb 2013, 07:26
I thought this might be of help to anyone like me who wanted to toss the scale out the window!
WHY THE SCALES CAN LIE
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.
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. The moral of the story - be patient! Your body is changing even if the number on the scale isn't.
PATTERNS OF WEIGHT LOSS
Common patterns of weight loss from tracking a lot of people who become assimilated into the low carb lifestyle, a pattern emerges.... the 2 week induction is pretty heady...weight lost just about every single day, enormous and unbelievable amounts of weight loss are reported. This is often followed by complaints that weight loss "stalls" or that the rate drops to only 1 pound per week.
Many people just don't know that fat-loss ...the actual goal when on a weight-reduction" diet, is rate-limited. In other words, the human body has factors that prevent more than a certain amount of fatty-acid release from storage...and even more factors that prevent those released fatty acids from being used up instead of stored back into the fat cells.
A priority of the human body is survival. Anything that threatens its survival results in the cascade of events to maintain the previous status quo. Water fluctuations are one way the body does this. OK...so you done good on Atkins' during induction...lost 10 pounds the first 2 weeks. Maybe 7 the first week and 3 the second. But, whoa! Weeks 3 and 4 there is NO loss! And weeks 5 and 6 is only 1/2 pound each!
So... what gives? Initially, the body jettisons the water attached to the glycogen stores that we diligently deplete to get into ketosis...this accounts for about 3-5 pounds of water. In addition, muscle stores of glycogen are not being replaced when used...which will account for the rest. All in all...MAYBE 1/2 pound of fat was metabolized during the first week... and MAYBE 1/2 pound of fat was metabolized the 2nd week. Of that 10 initial pounds, only 1 pound was fat and 9 pounds water...
The body senses this lack and sirens start shrieking: Warning! Warning! Losing water... new thing...got to get back to the status quo! Brain tells body to produce and release that vasopressin anti-diuretic hormone....more water is retained, and no weight loss noticed. Fat loss is still occurring, MAYBE even 2 pounds per week, because ketosis is firmly established and appetite suppression is in effect...but water retention is hiding that continuing fat loss. The body is preventing dehydration with this mechanism, and that's a *good* thing.
From the perspective of the scale, it can be discouraging. Which is why the mantra: Water retention masks fat loss (repeated frequently to oneself) is helpful. Water retention will mask ongoing fat-loss for as long as the body retains the water. We can combat this by drinking more water...but we aren't going to totally overcome this mechanism during the initial water-loss phase of the Atkins diet. By weeks 5 and 6, things start to get back in balance, and the scale will begin to reflect the true fat-loss...which, as mentioned before is rate-limited.
Individuals vary, but max weight loss runs about 2 pounds per week...under extremely optimal conditions... or 1% of body weight (whichever is the lower number). So don't use the scale as an excuse to undermine your progress. Even when the scale is in a stall, fat loss can be occurring.
We've been told over an over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it's readings. 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 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.
If the 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 your 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 them in stride.
It's a matter of mind over scale.
<a href="http://www.fatsecret.com/member/Redearthflame"><img src="http://www.fatsecret.com/ticker/Redearthflame.gif"></img></a>
Joined: Sep 09
Posted: 12 Feb 2013, 17:08
HOLY COW.....alot of info. thanks
Joined: Oct 12
Posted: 12 Feb 2013, 20:35
Eat What you Love ~ Love What you Eat
Joined: Jan 13
Posted: 13 Feb 2013, 05:08
Well I have quite a bit more knowledge after reading this, thanks for putting it up, everyone should have a look at it.
Joined: Aug 12
Posted: 13 Feb 2013, 05:32
That's a great right up. The small fluctuations are something i have got used to, it did throw me when i increased my exercise this week and i remained steady lol
Joined: Sep 12
Posted: 13 Feb 2013, 05:33
Great read... especially today after my weekly weigh in... which even though I'm down, I'm concerned as to if I can maintain it! Great reminder to focus on how I feel instead, & I'm feeling great! Thank you for posting!
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Joined: Jan 11
Posted: 13 Feb 2013, 06:17
The last 3 years I have done Biggest Loser I have come in first, first, and second. Each time dropping at least 18% of my body weight in 8 weeks. Last year I went from 25% body fat to under 9%. So far this year I am on a similar pace.
Based on my personal experience that article is completely false.
Pain is a by-product of a good time.
Joined: Oct 09
Posted: 13 Feb 2013, 07:28
Very good reminder about how the scale can reflect a lot of things going on in body.
Thanks for posting
Joined: Feb 11
Posted: 13 Feb 2013, 15:24
Thanks for this information!!
Start weight 245#
1st goal: 220# - met 04/07/11
2nd goal: 210# - met 05/21/2011
Start over: 221# 11/08/11
Start over: 233.2# 10/2012
Start over goal met: 220# 11/14/2012
Mini goal to be in 212's by Dec - met 12/31/2012
Mini goal: 207's by end of January- met: 01/16/2012
Mini goal: 202's by end of Feb - met 01/31/2013
Mini goal: 197's by end of Mar - met 02/27/2013
Mini goal: 192's by end of Apr -
Mini goal: 187's by end of May -
Mini goal: 182's by end of June-
Mini goal: 177's by end of July-
Joined: Oct 12
Posted: 13 Feb 2013, 21:00
Marvelous read I thank you a milion times over. Since I started this journey to become healthier (not diet) this is a complete lifestyle change for me. Have been learning as I go and you cant emagine how much this helps me mentaly, even thou my husband pretty much tells me the same thing when I get into a rant about the plateaus an the odd gains on the scales. I unusually start psychoanalizing everything I have done where did I go wrong and generaly he ends up being right I get the big drop, but silly me it wil happen again the plateau comes or a pound or two gain and I lose it. I will try to not let the day to day fluctuations and flat lines get to me. Thank you again for your post.
The future belongs to those who believe in the beauty of their dreams. -Elanor Roosevelt
January 4th 2013 = 173 pounds - B.M.I =27.9 ACCOMPLISHED DECEMBER 30 2012
February 4th 2013 = 163 pounds - B.M.I = 26.3 ACCOMPLISHED JANUARY 26 2013
March 4th 2013= 153 pounds - B.M.I = 24.7
April 4th 2013= 143 pounds - B.M.I = 23.1
May 4th 2013 = 133 pounds - B.M.I = 21.5
June 4th 2013 = 123 pounds - B.M.I = 19.9
Main goal to fit into and look fabulous in a bikini for the first time in my life, and to maintain a healthier lifestyle.
Joined: Apr 12
Posted: 13 Feb 2013, 22:39
Since going under my goal weight by 4lbs few months ago I haven't bothered to weigh my self
I go by the fact that all my clothes feel the same, my belts are all on the lowest notch, I am as defined as I have been for nearly 30 years, I still use the fat secret app pretty much daily to check my food intake and I am still getting faster and stronger in my workouts
I plan to start trying to get super ripped shortly more for the challenge than anything else so at some point I may weigh myself again but its not a big deal to me these days
Interesting info excellent points
Joined: Jan 13
Posted: 14 Feb 2013, 22:46
Superb post, it has lot of knowledge. This helps keep motivating a dieter, rather that giving up just because scale is not down for couple of weeks or so. Definately helpful and very informative post.
10^100 thanks for this
Joined: Apr 12
Posted: 14 Feb 2013, 23:11
Body fat percentage always trumps weight.
Joined: Apr 13
Posted: 15 May 2013, 12:23
great read. thanks for the reminder...
Joined: Dec 10
Posted: 15 May 2013, 12:47
Excellent post, thanks!
I'm back on track!
Lost 50 lbs. in 2011, gained a bit back after pregnancy.
If did it once, I can do it again!
Mini-Goal #1: 180 lbs.
Mini-Goal #2: 170 lbs.
Mini-Goal #3: 160 lbs.
Mini-Goal #4: 150 lbs.
The BIG Goal: 145 lbs.
Joined: Jan 13
Posted: 15 May 2013, 13:28
Great information. Thanks for posting.
Joined: Sep 08
Posted: 19 May 2013, 07:22
Very interesting. Great post !!!! Makes lots of sense.
Advanced forum search
Diets and Dieting
Special Dieting Situations
Promote your Diet
Food and Recipes
Tricks of the Trade
Look at Me
Fitness & Exercise
My Fitness Program
Different Types of Exercise
Life is Fun
My Secrets for a Great Life
The FatSecret Site
View All Atkins Topics
Hot dogs have a good deal of sodium in them per portion...just thought I'd mention it. For people having circulation problems and/or water retention my docs usually recommend no more than 1500 a day ...
on 24 May 13 09:52 AM
My first gym experience
My niece invited me to a master class at the gym where she teaches a few classes and works out. Thrilled about it. It will be a first. Really want to go, but dreading the possibility that I'm going ...
on 24 May 13 09:47 AM
tomorrow is the new start
Hi and good luck! My best advice to stay on track is to find healthy foods you like, and exercises that you find fun. Variety, variety, and something different for a change of pace. ;) I'm new ...
on 24 May 13 09:22 AM
Apparently there is a new product or products out there by a company called Nutrie. The products are Skinne; Fuel; and Energe. It's supposed to be diabetic friendly, help you lose weight and give you ...
on 24 May 13 08:58 AM
I found a website run by a Swedish doctor, Andreas Eenfeldt, that I've found quite helpful in finding scientific information about low carb dieting. The home page (http://www.dietdoctor.com/) has some ...
on 24 May 13 08:10 AM
view more posts
Must eat every 3 hours.
22 May 13 for diet
view more tips
© 2013 FatSecret. All rights reserved.