stay away from the scale!!!!

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angiereid
angiereid Posts: 158
in Introduce Yourself
How to Understand Daily Weight Fluctuations
By Kristie Leong M.D., eHow Member
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User-Submitted Article

Many people who are trying to lose weight become needlessly obsessed with daily weight fluctuations. Here's why they occur and why you shouldn't be concerned.
Difficulty: Moderately Easy
Instructions


You've been following your healthy eating plan to the letter and exercising religiously. To your surprise, you step on the scale and are shocked to find you've gained three pounds since yesterday. What's going on? Weight fluctuations are one of the most frustrating aspects of dieting. Just when you're prepared to see the number on the scale drop, it not only doesn't, but surprises you by adding a few pounds. During these times, it can be reassuring to know that daily weight fluctuations are normal
What causes daily weight fluctuations? Weight fluctuations can be caused by a variety of factors ranging from water retention related to excess salt intake, hormonal changes, constipation, or eating a large meal. Keep in mind that it requires intake of 3,500 calories to gain a pound of body fat and it's unlikely you'll consume that amount in a single day. This is why many dieticians advice patients not to weigh too frequently because the daily weight fluctuations can be discouraging if you take them too seriously
Body weight can vary by as much as five pounds from day to day based on fluid and salt intake and the amount of food still being processed by the digestive system. If you happened to go to a buffet the night before, your weight will probably be up the next morning, particularly if you ate foods high in sodium and haven't had a recent bowel movement. Even if you overindulged a bit, it's unlikely you'll experience a significant increase in true body weight overnight. Real weight gain is a more gradual process.
The best way to avoid the stress of daily weight fluctuations is to weigh yourself on a weekly basis. Weigh without clothes or shoes to eliminate the clothing weight which can add up to two pounds. Weigh first thing in the morning after emptying your bladder and bowels to avoid a falsely elevated weight due to food and liquid intake. If you find a weekly weight is elevated, drink lots of water, reduce your salt intake, and reweigh yourself for the next two mornings. If the following two readings are elevated, reassess your eating and exercise habits to make sure you're not taking in too many calories
Be aware of how your clothes are fitting. This can be a more reliable indicator of true weight gain. If you have a scale that measures body fat percentage, look for fluctuations in this value rather than looking at your overall weight, especially if you're doing resistance exercise which can increase lean body mass. Most of all don't let yourself be alarmed by daily weight fluctuations. They're a normal part of living.

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  • xxhollow
    xxhollow Posts: 26
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    Thank you for posting this! I always get discouraged by what the scale tells me. I used to weigh myself everyday and it drove me nuts. I would go up a lb or two and then feel awful about it, which would lead to comfort eating later, which would actually lead to weight gain. Now I only weigh myself on Wednesdays, it's less disheartening.
  • Amarillo_NDN
    Amarillo_NDN Posts: 1,018 Member
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    best thing any one can do is stay off scales and just stick to the plan. But me being like eveyr one else, just has to see the numbers.
  • sophieg77
    sophieg77 Posts: 24
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    this is SO reassuring. I fluctuate a kilo sometimes two during the week. thanks for posting this! Bump!
  • mhackworth
    mhackworth Posts: 6 Member
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    I think they should start recommending to get rid of scales in the home and only getting your weight when you visit your physician. Too many people have the wrong idea about what a scales intended for. It's only a part of determining your health, it doesn't soley define it. Other instruments are used in correlation with the scale to see where you stand, such as the body fat caliper and body measurements. Big companies are banking on the fact that you'll missinterpret the use of the scale so you'll buy their "health" products, it's why the majority of their commercials have a scale in them. Usually an actress stepping on the scale making a frowney face at the beginning, then after their shpeal promoting their product, she steps back on the scale making a happy face. It's targeting your subconcious because they know what you're going to see on the scale and how it fluctuates so wildly. The beauty behind a few billion dollars in marketing...
  • johnthefatman
    johnthefatman Posts: 205
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    Excellent - thanks - should be required reading for all on here.
  • ❤B☩❤
    ❤B☩❤ Posts: 634
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    Excellent - thanks - should be required reading for all on here.

    I completely agree with John! Great post, and thanks so much for sharing. There needs to be a "Weigher's Anonymous", and I could probably be the ring leader! : /

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