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NANCYPAT1 Posts: 58,321
10/3/12 4:52 P

Once I finally realized that weight fluctuates dramatically and that water weight is often the culprit when we lose a lot all at once, I found it liberating. The realities of what we see on the scales often leaves us to despair and/or frustration - KNOWING what to expect and not getting too wrapped up in the numbers frees me to focus more on the long range goals and getting healthy instead of finding some MAGIC number that comes and goes just as easily.

CMCOLE Posts: 2,667
10/3/12 3:44 P

This is a great "revitalized" topic.
I look forward to reading the reply from Coach Nancy

10/3/12 2:31 P

Coach Nancy,

Sorry for replying to this old thread, but you said something that was pretty interesting to me. I just started getting "serious" again about eating smart and exercising about a week and a half ago. The first week I lost 5 pounds. Now many people are telling me that most of this weight I lost is water weight...which to be honest is slightly discouraging. But your reply stated that when you start working out, etc, your body begins to hold onto more water. I was wondering if you could explain this a bit to me? Is my first week weight loss water weight or actual weight? (I exercised 5 days that week, stayed within my calorie range every day, and drank 64 oz. of water)

Thank you!


MIRV22 Posts: 643
7/13/12 8:48 A

Thanks Nancy, that is helpful. I guess I've just been so used to losing those first few pounds really quickly, so I was surprised to see that basically nothing came off. I know I am feeling better overall and less "big," so that is good.

I haven't lost any motivation thankfully. In fact, today is an off day for exercising, but I'm still going to take a walk at lunch with a co-worker, just to get in some activity.

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
7/13/12 8:19 A


Our weight is not a static number, but more like a vital sign. Just like your blood pressure, heart rate and body temp will vary throughout the day, same is true with your weight. Because our bodies are largely made up of water (the fitter we are the more water we retain), any deviation in our diet, hydration, workouts, even hormones can lead to a shift on the scale.

Know that all changes within the body must begin at the cellular level...all the way down to the fat cells need to release the free fatty acids, to the muscle cells making bigger and more numerous mitochondria-these are the organelles within the cells-to give us energy.

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.

I hope this helps! YOU CAN DO THIS!

Coach Nancy

MIRV22 Posts: 643
7/13/12 7:54 A

So I've been back on the weight loss train for a week now. I've done quite well, except for some snacking slip ups last weekend. I was very diligent this week and even successfully stayed away from junk at an office party AND a tailgate party at a winery. I've exercised everday. Unfortunately, I haven't lost anything! Well I lost 0.2 lbs. really?!? Usually my first week of eating healthy and exercising I lose 3-4 lbs, mostly water weight, but still, it is more than 0.2!! *sigh*

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