It can be frustrating and just downright annoying waking up to see that scale number not move. Its ok, you are not alone. I mean it really isn’t ok because you are trying your very best to lose weight but that damn scale…. the damn scale. I am here to help. Let me rephrase that, this article is intended to leave you with a better understanding on:
A. Reasons why your scale weight doesn’t always show true fat loss
B. Alternative ways to check actual fat loss
What exactly does the scale weight show?
You’re a few weeks into your fat loss journey, its early morning and you decide to step on the scale for obvious reasons. You look down and all you see are these three fat numbers staring right back at you. If you’re on the fancier side, your scale will show a lot more than that, but for the vast majority of us, those three numbers are all we see. Our brain instinctively makes the connection between the number on the scale and how much weight we lost. Notice I used the word weight, NOT, fat. We will get to those subtle differences further down this article.
Before knowing what the scale weight shows, we must first know what body composition is. Body composition is the amount of fat, lean body mass (muscle, bone, organs) and water in our body, so when you do step on the scale, it accounts for all of that before giving out a reading. If you’re an individual that carries a lot of muscle mass, that can alter the scale weight even when you’re losing fat.
Why daily or weekly weigh-ins aren’t always the best choices
A. Increase In Carb Intake
B. Infrequent Bathroom Visits
C. Sodium
D. Menstrual Cycle
Weight Fluctuations
A. Increase In Carb Intake
I want to preface by saying, eating carb’s does not result in weight gain rather being in a calorie surplus (eating more calories) over-time does. However, weight fluctuation in part is a result of excess carb intake due to changes in glycogen storage. Understanding the relationship between changes in glycogen storage and body weight fluctuation is important for a multitude of reasons, one being, long-term adherence.
Let’s step back a bit and depict what exactly is glycogen and why it’s connected to weight fluctuation.
What is Glycogen?
Glycogen is a form of sugar called “glucose” that can be used as energy. When we eat carbs, that sugar is then converted into glycogen where it’s excess form can be stored in our muscles and liver to be used later on.
How is Glycogen Connected to Weight Fluctuation?
Ever wondered why you’ve gained ____ number of pounds the next morning after consuming a lot of carbs the night before. Glycogen storage is why. Let me further explain. Each gram (g) of glycogen accounts for roughly about 3 to 4 grams of water (1:3) ratio, as a result our body holds onto water. What this tells us is, when you step on the scale that very next day, your “weight” might have gone up, NOT from fat gain, but rather from water retention. Thus, giving the impression that you’ve “gained weight.” The research shows that on average we store about 500 (g) of glycogen. This study, illustrated the effect of glycogen on body composition distortion and weight fluctuation.
Get to the point braa… what exactly are you trying to say.
Well, let’s take Sally for example.
Sally decided to have a girl’s night out because it’s her best friend’s birthday and she is definitely not about to miss out on that because she is “dieting”, that will be silly. Sally is undertaking her fat loss journey seriously, and has been consistent with her nutrition and exercises. On average, Sally has been eating fewer carbs than normal, causing a depletion of glycogen storage. It’s her best friend’s birthday, so she decides to carb binge for that night and shouldn’t feel guilty about it one bit.
Her glycogen stores have just increased by 500 (g).
500 (g) of carbs x 3 to 4 (g) of water = 1,500 to 2,000 (g)
1,500 (g) to 2,000 (g) = 3.3 to 4.4 pound increase!!!
The very next day Sally decides to step on the scale, her “weight” can go up 3.3 to 4.4 pounds from her carb binge from the night before. Keep in mind this isn’t fat gain, it’s merely just temporary water gain. Take a breath.
B. Infrequent Bathroom Visits
Common knowledge on this one is pretty obvious. Being constipated or the lack of frequent bathroom visits is a result of your food not fully digesting. I am not a doctor, but if using recommended pills or herbal supplements can help you use the bathroom more frequently, than do it. I doubt a further explanation is needed to drive my point across.
C. Sodium
Eating more sodium than usual can definitely impact the scale weight for a brief moment. Let’s look at our favorite girl Sally once more. If her meal distribution primarily consists of nutrient dense foods, mostly (processed, lean protein, fruits, vegetables, etc.), but that one night out at her best friend’s birthday, she decided to carb binge.
More than not, that carb binge included some variations of unprocessed food choices, which can result in temporary “weight gain” due to water retention. An increase in sodium intake can cause the body to retain about 1.5 liters of water. Similar to an increase in carb intake, sodium can have the same effect on the scale. An average person can gain up to 4 pounds of water weight, combine that with frequent high sodium/carb meals and you’ll be sure to see that scale weight freak you out. Again relax, it’s just temporary. Give it a couple of days and you’ll see what I mean. This study, concluded that an increase in salt consumption resulted in water retention.
D. Menstrual Cycle
Women on their periods have seen these weight fluctuations happen every month. Whether their aware of it or not, frustration seems eminent. Hormonal fluctuations, water retention, bloating, cravings and lower activity levels all can affect the scale weight for a brief moment. Do not panic, its temporary.
Since we’re on the topic, let’s stay on it for a tad bit longer. Losing weight is hard enough, but trying to do that while on your period makes it that much harder, especially when you’re constantly craving for ice-cream and pizza. I mean come-on, that’s a pretty good combo. Maybe it’s just me.
Anyways….
Instead of feeling guilty or stressing out on how to handle your diet during your menstrual cycle. I recommend increasing your calories to maintenance for several reasons.
- Your body will love you for it
- You would be eating enough calories to maintain your weight (that’s a good thing)
- You’ll be able to enjoy foods you crave as well as healthy nutrient dense foods
- Most importantly you’ll be more likely to stick with your nutrition long-term
Once your menstrual cycle is over, place yourself back in a deficit.
Ta-daaa!!!
Alternative Ways to Check Fat Loss
A. Measurements
Similar to how daily or weekly weigh ins aren’t the best choices, measurements are no different. Monthly measurements (waist, chest, hips, thighs, etc.) will be your best indicator in assessing true fat loss over-time. This is what science tells us on average:
1 to 2 pounds of weight loss = Weekly
2 to 4 pounds of weight loss = Bi-Weekly
4 to 8 pounds of weight loss = Monthly
Waist Measurements:
0.25 inches of your waist = Weekly
0.5 inches of your waist = Bi-Weekly
1 inches of your waist = Monthly
There are other variables that come into play such as genetics, body composition, a leaner individual in comparison to someone carrying more body fat that can affect the rate of fat loss at either a slower or faster pace. For the majority of us, science is king and the estimates from the chart above is reliable and more than enough to go with.
B. Progress Pictures
An underrated use case for measuring fat loss progress, often over-looked. Nevertheless, it’s just as important to keep you motivated and adhere to your goals long-term. These changes may not be apparent early on (your first month of dieting), but by staying consistent, you will start seeing subtle physical changes.
C. Clothes Fitting
Similar to progress pictures, how your clothes fit may not be apparent early. However, within at least two months of consistently adhering to your nutrition and strength training goals, you will start to see your clothes feel looser.
Conclusion
I am well aware of how difficult it maybe to ignore the scale weight despite of how true it is on how it doesn’t show everything. Nevertheless, I implore you to really act on it and pay a closer attention to the alternatives because they’re equally important. I actually think there much more important from a mental and long-term adherence component.