KBgetfit's Journal, 30 May 2018

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Today's goals:
# Control control control - what I think, say..and eat!!
# More more more H2O 💧
# Limit myself to weighting in max 2 times a week ~ we get way to caught up in what the scale says!
LONG POST ALERT !!
# If this can only help one person today it wil make me very happy!
Thought as I am in a certain part of the health indistry I'd list a few things influencing that scale number so next time you don't get so discouraged:
1. Food (OBVS!) ~ Food allergies or intolerances can also cause bloating/water retention due to the inflammatory response of the gut
2. Fluid intake ~ if you get your 2-3 litres water in per day your weight can shift 2-3 kg through the day...a healthy bladder can hold up to 473ml of urine, which is equivalent to almost 0.5 kilos. Remember the foods you take in whch are also high in water content
3. Exercise ~ short term: weight loss after session die to water loss through sweat / long term: muscles weigh more than fat!!
4. Water retention ~ Foods for example, high-carb meals, can have an effect on our weight of up to 500g as our bodies store more glycogen and foods that contain lots of salt can cause water retention.
5. Gut feels ~ literally! Being constipated for a while will affect ypur weight for sure.
6. Hormones ~ changes in the balance of hormones relating to a woman’s menstrual cycle can cause some degree of water retention (FYI fluid gain not fat gain) / high insulin levels / leptin & ghrelin (see below)
7. Sleep ~ when you’re overtired, your brain's reward centers rev up , looking for something that feels good (HALO CRAVINGS) / leptin (appetite reducing hormone) & ghrelin (hinger hormone) so as Murphy's law would have it ⬇ sleep=⬇ leptin & ⬆ gherlin. It’s not so much that if you sleep, you’ll lose weight, but that too little sleep affects your metabolism and contributes to weight gain.
8. Medication ~ for example anti-depressants, Diabetes medication, anti-psychotics etc.
9. Time of the day (OBVS!) ~ preferably 1st thing in the morning.
10. Stress ~ cortisol hormone ⬆ = ⬆ insulin levels, your blood sugar drops and you crave sugary, fatty foods.

Diet Calendar Entries for 30 May 2018:

2232 kcal

Fat: 106.58g | Prot: 103.70g | Carb: 221.21g. Breakfast: Scrambled Egg, SPAR Red Viennas, Fried Onions, Fried Mushrooms, Biogen Diet Protein, Coffee. Lunch: Fish, Sweet Potato. Dinner: Woolworths Chicken & Bacon Pasta Salad Creamy Mayo & Pecorino Dressing. Snacks/Other: SPAR Peanut Butter No Sugar Added, Bananas, Blue Ribbon Low GI Brown Bread, Kiwi Fruit, Date, Simba Salted Peanuts & Raisins. more...