Hey there! Are you one those people who weighs yourself constantly and the scale just keeps giving you all these different numbers every time you check your weight?
Are you constantly checking your weight?
Are you obsessed with weighing yourself?
Well then, keep on reading.
- Glycogen plays a a large role in short-term weight fluctuations.
- Going on and off low-carb diets can cause big changes in glycogen levels.
- It takes a few days for body weight to stabilize after any major shift in diet or exercise (theptdc.com)
Story time: Your best friend reads an article about a super low carb and implements it. She is down 2 dress sizes. She is convinced that carbs are evil. She eats less than 50 grams a day, and she drops eight pounds in two days. It seems she’s found the secret to weight loss!
But there’s a catch: if she believes this is true, then just looking at an Olive Garden bread stick will make her gain the weight back.
Your best friend is doing great and sticks to the plan for six whole days, but on the seventh day, she goes out to dinner with her friends. The waiter tempts her with a unlimited bread sticks, and she ends up giving in.
So what happens next? She weighs herself the next morning, and she’s 3 lbs heavier! That’s one pound for each piece of bread stick she ate.
I have lost count of how many of my clients have stepped on a scale after being on a low carb diet then going all out one night and weigh themselves the next morning and have gained 5 lbs.
So what is really happening? Can you really gain and lose so much weight in so little time?
The Problem With The Scale
Your weight will fluctuate throughout the day and this is why.
Salt and water
Has this ever happened to you? You go out Friday night and have dinner at restaurant (lots of sodium) and the next day you wake up, weigh yourself and weight 5 lbs more.
So you freak out but then you realize that:
- Your digestive system hasn’t had time to process the junk food you ate last night.
- Since most restaurants contain foods with high amounts of salt, your body retains water to keep your electrolytes in balance.
Eventually your body with sort itself out and you will go back to your normal self. The excess water is only temporary.
Glycogen and fluid
Each gram of glycogen—the stored carbohydrates in the muscles and liver—is accompanied by three to four grams of water. If you make an extreme cut in the carbs you eat, your body will store less glycogen and your muscles will also hold less water.
This will in turn cause you lose weight. It depends on how many carbs you cut. Remember if you cut 50% of your carbs, then water in your muscles will also decrease to 3 to 4 times that amount and voila less weight.
Your weight will fluctuate throughout the day based off your sodium intake, how much water your drinking, and the food that you eat. Remember that.
Takeaway: The only way to know whether your new nutrition is working is to be consistent and patient. Consistent with weighing, consistent with carb intake, consistent with workouts, and patient enough to see meaningful results. (theptdc.com)