RUMINATIONS, OBSERVATIONS & EXPLANATIONS of WEIGHT FLUCTUATIONS & ABERRATIONS

RUMINATIONS, OBSERVATIONS and EXPLANATIONS of WEIGHT FLUCTUATIONS and ABERRATIONS

Yesterday when I hopped onto my scale,  I weighed 216 lbs. One week ago, while in Columbus, Ohio I hopped onto my scale (same scale) and weighed 224.4 lbs. Two weeks ago, when I hopped onto my scale,  I weighed 218.2 lbs. • I can never be convinced that I gained 6.2 lbs in the week from May 23 until May 30. Likewise, I can never be convinced that I lost 8.4 lbs in the week from May 30 until June 6. • The very reason that I have been so adamant about resisting the urge to weigh myself more than once per week was precisely to avoid these types of fluctuations, aberrations and aggravations. • I suspected that my 'massive' 6.2 lb weight gain from May 23 until May 30 was NOT caused by consuming a SURPLUS of 21,000 calories over and above what my body would need just to maintain its weight in a short seven day time frame.  • Those are my ruminations and observations. Time for some explanations.

I make an effort to weigh myself more-or-less at the same time each Saturday for my evaluations.   My desire to be consistent in this timing can easily have some complications. • If I have eaten a heavy meal later in the evening of Friday night, there is the possibility that my food has not been fully digested yet.  If I have drank too much water, or tea or coffee and have not had the opportunity to, let's just say, properly complete a normal dehydration, that can tip the scale higher.  An abundance of sodium eaten the night before can be responsible for too high a level of fluids in the body.  If one were inconsistent about weighing oneself after a vigorous workout - the weight on the scale would be artificially lower than on a day when one didn't weigh oneself after a vigorous workout (What a sentence!  I really need an editor!)  Anyway, I absolutely avoid this particular issue.  On the Friday night in Columbus before my Saturday morning weigh-in I was drinking alcohol (Glenlivet's on the rocks) rather heavily.  I can only assume that this plays havoc with my digestation.  (by the way, I am aware that 'digestation' is not a word.)
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  RHYME TIME After my annoying weigh-in on Saturday May 23, it turns out, misplaced was my consternation. My weight had not really suffered from a major escalation. And yet, before I stepped on the scale yesterday, I admit it was with great hesitation. Recently consumed with doubts, and questioning the intensity of my recent continuing motivation. Yesterday's weigh-in of 216 lbs provided a terrific weight gain refutation. It turns out that yesterday was really a time for exultation, celebration and jubilation. This is no time for abdication. In fact, I feel a revived inspiration. Losing weight is still my aspiration. Today I proclaim a rededication... ...to continued eating with some degree of moderation.

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 Saturday MENU

breakfast    SMOKED OYSTERS, apple, fruit/grain bar, oat/honey bar   495 calories 

lunch          Campbell's Tortilla Soup, Cucumber salad, 2 oat/honey bars  525 calories

dinner         Microwaveable Orange Chicken, oat/honey bars, 4 apples    1000 calories                    

                        

total calories  2020 calories

calories burned

STAIR CLIMBING (ground floor to 25th floor)  65 calories   (3 min, 45 sec)

10AM  elliptical (level 16, manual setting)  586 calories

STAIR DESCENDING (25th floor to ground floor) 15 calories   (2 min, 46 sec)

TOTAL CALORIES BURNED  665 CALORIES

Saturday net calories   1355 calories

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I have copied an more detailed and easily understandable explanation of weight fluctuations from THE BIGGEST LOSER CLUB website.  This is an official website of the NBC reality series.

Are your weighing scales telling the truth?

We explain the reasons behind unfair weight fluctuations

Do you sometimes step on the scales after a week of eating well and wonder where you went wrong? Have you ever weighed yourself the morning after a big night out and despaired about how it can take a week to lose half a kilo but only a few hours to gain 2kg? What’s the deal with these unfair weight fluctuations?

The truth about rapid weight gain

The good news is that it is almost impossible for a sudden extra weight gain to be fat. True weight gain is slow, just as true weight loss takes time. Remember, 1kg equals around 7,000 calories, which means if you burn around 1,800 calories every 24 hours (check your diary for your average daily burn), you would have to consume more than 8,000 calories in a single day to gain 1kg extra of fat.

So, what’s happening? What causes your weight to drop one day and shoot up the next?

When you get on the scales you don’t just weigh your organs, muscles, bones and fat, you weigh everything in your body at that time, including:

• the water in your system

• the liquids you’ve recently taken in

• the undigested food you’ve eaten

It’s these things that can cause the big fluctuations.

Water in your system

A glass of water weighs around 250g.

When you drink a glass there is an immediate impact on the scales. Add some salty food into the mix and chances are you’ll see some even higher numbers. Sodium is like a magnet for water: it attracts and holds onto it.

There are other factors that encourage your body to retain extra water. Medications like high blood pressure and anti-inflammatory drugs are one. Hormones can also play a part. The ebbs and flows of female hormones throughout the month are often mirrored by the ebbs and flows of water retention. Paradoxically, drinkinginsufficient water is another cause of water retention. When your body senses it is becoming dehydrated, it retains as much fluid as it can.

Carbohydrate reserves

Your body stores carbohydrate for later use as glycogen in the liver and muscle tissue. Glycogen holds water in a ratio of 3g of water to 1g of glycogen, which makes it bulky and heavy.

Your body constantly depletes and replenishes this store of glycogen and water. When you are in weight loss mode, your reserves are low most of the time. When you refuel, your body replenishes them along with the accompanying water.

Weigh yourself when your glycogen stores are low and you will see a much lighter result to when they are topped up. This is not fat, but a fluctuation brought on by your body’s natural processes.

Food weight

If you step on to the scales while holding a sandwich, you will weigh more than when you are empty handed. If you eat the sandwich, you will carry its weight until it is digested.

However, food weight and energy density are not equivalent.

You are likely to gain weight if you eat 1kg of butter because it yields around 7,000 calories, which is more extra energy than you can expend in 1 day.

If you eat 1kg of lettuce, however, you will only hold onto the extra weight for the time that it takes for it to work its way through your system and come out the other side. The calorie yield is so low, it is easily burned up.

Post workout

Exercise combines water loss from perspiration and respiration with glycogen loss.

Straight after a workout your weight is likely to be down, but these good numbers only last as long as your next drink, your next meal, or both.

Dealing with upsetting fluctuations

The day after you’ve had a night off your healthy eating plan is the worst time to weigh yourself. Depending on the amount of sodium in your meal, you could be retaining water, along with the extra weight from undigested and uneliminated food.

If you are likely to be discouraged, stay away from the scales for a couple of days after a night off.

For those other times when there seems to be no reason for the fluctuation, think about what’s been happening in the previous few days:

• Are you constipated?

• Have you eaten something salty?

• Were you dehydrated the last time you stepped on the scales?

Check your diary, because real weight gain and weight loss is all about calories in versus calories out.

If you have tracked your energy equation and you have not eaten an extra few thousand calories that week, the only reason for your weight gain will be food or water weight.

More: Why can't I lose weight?Tips for weighing in

• Use the same scales at the same time each week while wearing the same clothes, or none at all.

• Take your waist measurements each week. If the scales go up but your waist measurements stay the same, you know it is fluid rather than fat your cells are holding.

• Check your energy balance using your diary. It’s a fantastic predictor of weight gain.

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I did notice that after my 6.2 lb 'weight gain' last week, that my belt continued to be tightened at it regular normal spot.  So, really, what was I so worried about? 

so...in conclusion...

with apologies to Johnnie 'If it doesn't fit, you must acquit' Cochran...

...IF THE BELT STILL FITS, DON'T GET INTO SNITS