Trainer’s Tip #15: Don’t weigh yourself every day if you’re trying to slim down.
You’ll needlessly stress yourself out over nothing–And that’s what daily weight fluctuations usually mean–nothing. Getting fit is a challenge in itself. Don’t add extra stress to your life.
water weight vs. fat weight
Let’s say you gained two pounds since yesterday. Why not freak out? Because the number you see on your scale every morning is not an accurate indicator of how much fat you’re burning or how much muscle you’re gaining. Most daily weight fluctuations are caused by how much water is currently in your body.
Did you recently eat a big meal? Lots of carbs? Lots of salt? Binges result in more water retention than usual, and your body stores three grams of water for every gram of carbohydrate it stores via glycogen.
Translation: If you mess up your diet with a huge meal one day and you’re convinced you gained all of your lost weight back, you’re wrong. If you return to eating normal portions and average levels of carbs and salt, the excess water will subside in a few days.
Do you know why those on Paleo and other no-carb diets cite rapid weight loss from the very beginning? No, it’s not magic. It’s a rapid swing in water weight due to the rapid depletion of glycogen stores in the body. Period.
And speaking of…is it that time of month? Don’t weigh yourself when you’re bloated. Menstrual bloat can hugely impact your weight. Hormonal changes make you temporarily gain excess water. If you experience water retention because of your cycle, better to skip the scale entirely during this part of the month.
so where does the scale fit in?
A good rule of thumb for weighing yourself? Once a week. Pick a day, and weigh yourself at the same time, on that same day, every week. Remember to stay consistent with clothing worn while weighing yourself.
More importantly, know that the scale should not be used alone when interpreting your progress. Remember–You’re trying to gain muscle and lose fat.
Because muscle is more dense than fat, the scale could deceive you into believing you’re going backward, when in actuality, you’re getting stronger and appearing more toned and slim.
How do your clothes fit? What is your waist circumference? Are you making fitness gains? Weight should only fit as one piece of your overall weight-loss puzzle.
