The scale can be a very powerful voice. It can make us elated or miserable just by stepping on it. Think about how you FEEL....and how far you have come, and how much stronger you are and how much more energy you have. That is the true measurement of success!
2/15/11 9:38 P
Don't drive yourself crazy with the scale! It's not really necessary (or healthy) to weigh more than once a week.
Also, if you just started Get Ripped, take your measurements and pictures monthly and watch your progress! Jari Love is great.
You probably upped your intake of fluids from doing such a strenuous workout...also, if you've been exercising for awhile, you're building up your muscle, which is going to weigh more than fat. Something that I have learned helps is not weighing every day- I know it's difficult to fight the urge, but try weighing yourself once a week, first thing in the morning before you eat breakfast, the same day each week. Kind of like they do at WW. That way you won't have to stress about daily fluctuations in weight.
Fitness Minutes: (111,612)
2/15/11 10:02 A
Some weight fluctuation is normal, especially when starting a new exercise program. Don't panic!
Fitness Minutes: (281,788)
2/15/11 9:36 A
Did you eat 14,000 calories yesterday ? In order for a person to really gain one pound of fat, a person needs to eat an extra 3,500 calories on top of their normal daily intake.
one pound of fat = 3,500 calories. So, in theory, to gain 4 pounds of fat, you would have had to have eaten at least 14,000+ calories. Did you eat that much food ? Probably not. So what happened ? As Coach Nancy noted, you're retaining water.
I can easily "gain" 3-4 pounds in a day ! Is that a fat gain ? No, it's nothing more than a temporary water weight gain that passes in a few days. Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? No, that too is nothing more than a temporary water weight gain that passes in a few days.
If you tie your emotions to what the scale says, you shouldn't weigh yourself every day. You really will not gain/lose a pound in a day. It takes at least a week to lose 1-2 pounds AND there may be weeks you don't lose. that doesn't mean you're doing something wrong. Weight loss is not linear. You will see many ups and downs as you lose.
My advice ? Weigh yourself once a week, not more. Try to step away from the scale.
This morning when I got up, I weighed myself. I had weighed yesterday, but I felt heavier today. I was, by plus 2 1/2 pounds. Of course, I knew immediately that it was water weight. That does not mean that I have to like it.
We will just have to get through this.
Please don't give up. Hang in there, and keep up the good work.
You can do this.
Fitness Minutes: (112,042)
46,222 2/14/11 6:54 P
Well, the good news is you did not gain 4 pounds of fat overnight...when there is a shift like this, it is usually due to a shift in fluids. It isn't uncommon to see a slight upward shift in weight when we start exercising, or add a new training regimen and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.
Keep in mind too, that weight loss is seldom consistent...there may be some weeks where you will lose and others where you don't, but that does not mean your body isn't changing.
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