Faith RTKR - 6/23/11 - 305 Sept 2011 - 315 LTKR - 7/26/12 - 257 Jan 1st 2013 - 241 Jan 1st 2014- 231 Jan 1st 2015 - goal Onederland !!!**************************** One can never consent to creep when one feels an impulse to soar!
I have lost 0 pounds in the last week exercising and yet my belly fat continues to decrease. The increased muscle from exercise is not showing any loss or gain, but I can feel the muscles. And I can feel the belly fat leaving. NSVs are fantastic! If my belly continues to shrink and I gain more muscle- I don't care what the number on the scale is.
SEACRONE hit just about every high point. I'll add a great article that I read a few years back. I apologize for how long it is!
Why The Scale Lies
by Renee Cloe, ACE Certified Personal Trainer
Weíve been told over an over again that daily weighing is unnecessary, yet many of us canít resist peeking at that number every morning. If you just canít bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence itís 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 bodyís water content can send scale-watchers into a tailspin if they donít understand whatís 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 itís 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 itís 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 doesnít 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. Thatís why, when it comes to eating, itís 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 itís packaged with 3-4 pounds of water when itís 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 itís associated water. Itís 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 youíre 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, itís wise to weigh yourself first thing in the morning before youíve 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. Itís the actual weight of everything youíve had to eat and drink. The added weight of the meal will be gone several hours later when youíve 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 itís not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, itís 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, itís 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, itís physically impossible for all of that to be fat. What youíre really losing is water, glycogen, and muscle.
This brings us to the scaleís sneakiest attribute. It doesnít just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesnít necessarily mean that youíve lost fat. In fact, the scale has no way of telling you what youíve 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 youíre just sitting around. Thatís 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 doesnít differentiate between the two. It canít 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 doesnít appeal to you, donít 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, donít be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. Itís a matter of mind over scale.
"The perfect is the enemy of the good."
January is Shiny Sink Month. February is Declutter Month.
Yes, it's normal. Your body is going through a big change and after that initial quick drop it's going to stall a little. Don't panic. Don't go back on carbs. Forget about calories for the time being. Make sure that you are eating a high percentage of fat. Eat fat = burn fat. Your body was burning sugar for energy before. Now you are flipping the switch and making it burn fat instead. I assume you were on Induction for two weeks and kept to less than 20 grams of carb? Atkins tells you do that for two weeks, and then slowly add carbs back. Are you adding carbs back? If you are you need to do it only in 5 gram (per week) increments and stay with veggies to add back - no grains. Personally I am just doing low carb and not by any plan per se. I lost 7 pounds in the first two weeks, and then continued at a slower rate. Some weeks I didn't lose anything, but over the course of a year I lost 50 pounds and I've maintained that loss effortlessly for two years. I'm too lazy to track my food, but I know I'm under 50 grams carb daily. The important thing is how are you feeling? Have your cravings for carbs gone away. Is it getting easier to avoid carbs? This has got to become a lifestyle change or you won't have long term success.
Marti ~~~~~~~ If the early bird catches the worm, I'd rather be late & eat cheesecake!
Hi! Frustrating isn't it? The first weight dropped is water, now your body is adjusting. Keep at it! Read books on the LC lifestyle, lurk in these forums- or better still talk to everyone and it will happen. Personally I have a hard time because 1. I like beer and even the Ultra swill I drink still has alcohol and carbs or no carbs, alcohol can stall you. 2. Beer has calories, about 100 in each bottle. 3. I get no exercise. My body is programmed it seems to maintain 150, which I can carry well but would still like to ditch the last 5-10 that is right around my middle.
Your tracker isn't public so we can't see what it is your eating- some are more sensative to some foods than others. Can we see what you're eating?
1. Stop wasting time! Save Money!
2. Get organized- mise en place as the French say.
Every day this side of the sod is a good day- not sure who said it
My animals make me happy, some people not so much- a bumper sticker
I started Atkins Induction on Aug. 23rd... in the first 13 days I lost 14 lbs. I have lost NOTHING in the last week, in fact, I have gained 3 lbs back, and I haven't changed ANYTHING. Still eating same foods, same number of calories, still drinking the same amount of water, not losing inches, nothing. Clothes are not looser. Nothing. Whats going on? Help!
Life begins today. Life has an expiration date. Live in the moment.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.