Tuesday January 28

The month is coming to an end... and I keep rolling along...
Had a great meal today at Red Lobster.
.
It turns out that it is far more rewarding to sit down, eat a decent meal than go through the drive-thru at Burger King, Chick Fil A, McDonalds, Culvers, White Castle.... Wow, when I slip, I really slip!

So far this DECADE, I have had no slips!

.

Salmon New Orleans

This delicious New Orleans-style seafood recipe features pan-seared salmon topped with shrimp in a rich Cajun butter sauce. 

.



.


.

.

ADIOS SODA

I have successfully drastically cut back my soda consumption.   I do think I have picked up my coffee consumption with artificial sweetener.  I have vastly picked up my water consumption.  Each time I visit Applebee's, Panera, or Red Lobster - my beverage of choice is water. It is hard to change a lot of bad habits at once, but I have been at least somewhat successful.  And I have now been at this for a grand total of 18 days... The biggest step, was that first one... When I finally decided (again) enough is enough. Never has 278.5 pounds felt so good.  (And by the way, I am not fooled - it is still incredibly morbidly obese - but at least I am going in the right direction for the first time in a long time.

.

.

.

If at First you don't succeed, try, try again (and again and again)

.

2020

New Year

The previous year ended with a constant weight increase

The fatter I got, the lesser I cared.

For the last half of the year I was afraid to step on the scale

Although any day is a good day to make a change, I waited until New Year's Day.

I was still over-eating on New Year's Eve.

New Day

New Year

New Decade

Time for a 're-boot' 

Weighed myself New Year's Day and I weighed 297.

Wasn't exactly shocking based on my belt loops, tight clothes and irksome mirrors.

Still it was shocking.

Wednesday, Thursday, Friday ----> returned to a normal diet of actual food.

Re-discovered salads, Panera Break, Jimmy John's Unwhich, health(ier) choices at Starbucks.

Weighed myself Saturday morning....   287.5 pounds

Now obviously I did not lose 9.5 pounds in three days. 

Oh hell, maybe I did.

Maybe my weight was wrong on New Years Day... although I did step on an off the scale about ten times to be sure.

Maybe by weight is wrong today, Saturday January 4th.  Again I did step on and off the scale about ten times to be sure.

No matter, positive re-inforcement helps... 

I expect to be in New York before too long, it would be good if I could trim up a bit before getting back home... And although this won't be the first time... A national Quilt Market takes place in Pittsburgh in May - I will make it a goal to look 'good'  

Getting real tired of looking bad.

I know the secret.... NO CHIPS, NO FRIES, NO CHOCOLATE, NO DOUGHNUTS (OR DONUTS)  NO ICE CREAM, NO MILK SHAKES, NO McDONALDS, NO M & M'S (plain or peanut)



.

..

Day 2, of the Marc Jacobs Revival

Well, I am Marc Jacobs.
And I am trying to revive my health(ier) lifestyle.
I took a 10 mile urban hike on Saturday which just about wiped me out.
So, Sunday was a day of massive inactivity.
Still, for the second day in a row...
...I kept my calorie count more in line with normal human consumption.

For the past few weeks as I have been inflating the balloon, aka my body... I have been far less successful... so progress such as it is needs to be recognized...

A bagel with cream cheese for breakfast was not the wisest choice I could have made....

But for weeks when I was not self-reporting what has been thrown down my throat - take my word for it... this was progress.



.

ANOTHER DAY WITHOUT EXERCISING (DAY 112)

A one day tradeshow in Shipshewana, Indiana kept me busy all day from 7:00AM until 5:00PM.  After the show, I had to drive 3 hours to Indianapolis. Another day without exercising. I did not forget to eat.

6

I woke up on Saturday, which will be Day 6 of my re-energized willpower campaign to reverse the course of my recent fat-building lifestyle into a fat-burning lifestyle. So, it has only been FIVE DAYS as of Saturday morning, that I made this change.

Weight loss can happen fast. Never quite as fast as weight gain. But fast, nevertheless.

I stepped on the scale and whereas the last time I saw 277.6 I was disgusted.

This time I saw 277.6 and I was very pleased.

In just five days, I have dropped SIX POUNDS.
It was not my imagination that the trousers I had been wearing lately fit better.
They are still a stupefying 46 inch waist.
AT LEAST THEY ARE NO LONGER UNCOMFORTABLY TIGHT!


.

.

.

Sadly my fitbit is long gone, lost but not forgotten... Still my iphone somehow claims to monitor my motion and steps... and I did walk back and forth to Wrigley Field yesterday... so the 5 miles makes sense

.

3

After months and months of eating progressively worse, of watching my willpower erode to zero... I have now strung together a grand total of 3 days of curbing my caloric intake. I think I am starting to make the transition from fat-creating machine to fat-burning machine... Three days does not prove that I am committed.... but it's a start.

.

.

.

HIATUS

I am not going to blog every day anymore. First of all, my weight loss blog has recently turned into a weight gain blog. It has also turned very political. Maybe I crank up a new political blog in the future, as I have enjoyed railing against all those things that I rail on about. I am also not shutting down my blog. I think I will blog on those days that I actually 'do' something interesting. For me, interesting things include hiking in some new place, or taking an extra long hike close to home. That's my current plan. Regarding my weight, which began at 309 lbs on December 24, 2014 and fell 90 pounds at one point, I am currently hovering around 250 lbs. This is still nearly 60 pounds less than my starting weight, but far from my best weight. At some point, I need to get back to where I was one year ago, but not where I was nearly three years ago.  In conclusion, my blog is going to continue, but it will not be every day. Other than my Mom and a couple of brothers, a friend in New York and friends in Pennsylvania and San Francisco, I am not too sure who cares. But that's the story for now... See you soon, but likely not tomorrow.   

This is my 890th post. I have so far, accumulated 87,230 pageviews.... So it is clear that someone has been reading this stuff. I am definitely going to blog a few times per month, but I am releasing myself from the self-imposed obligation of posting daily.

THINGS ARE LOOKING UP - I MEAN DOWN

Things are looking up. Technically, that is not true. In fact, things are looking down. After 'topping out' at 242 lbs during the 6 weeks I was sidelined with a hernia, I am on a very clear downward trend. Nevertheless, I guess the expression: Things are looking up, does apply.

an artists depiction of 'things' looking up

.

This is a graph of my weight changes from the first time I stepped on a scale back in December 2014. If one looks at the 'big picture' - it is clear that I made dramatic changes. Unfortunately, a trend upwards had developed prior to my hernia, and six weeks of inactivity only exacerbated that problem.

Since my recovery from the hernia surgery, I have been able to resume an active lifestyle. I know I still eat too much.  At least I mentally agonize over my overeating, this was not something that ever bothered me on my way up to 309 lbs. Exercising (walking, treadmill, elliptical) provide two tangible benefits. The first is obvious - burning calories.  The second tangible benefit is this - When one is walking on a trail for 2 or 3 hours - one is not raiding the kitchen cabinets or refrigerator for 'just one more small snack.'

The recent trend of my weight has been down - so as you can see, things are looking up. (or down).  I topped out at 242 lbs on May 7th.  Once things get completely out of control, there is only one thing to do - change course. In the past, I let things continue to spiral out of control until all hope of reversing course had completely dissipated and depression and disgust set in. I am going to avoid that outcome this time.

.

As DISCO STU (The Simpsons) has eloquently shown in his graph - NOT ALL TRENDS CONTINUE INDEFINITELY. So, if I want to continue to lose weight, I will need to continue to work at it. Just like everybody else who is successful at managing their lifestyles.

.

Your Food Diary For:

Friday, June 3, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Cinnamon & Spice Instant Oatmeal	320	64	4	8	420	22
Kelloggs - Raisin Bran Cereal	760	184	4	20	840	72
Activia Strawberry Yogurt	100	18	2	4	70	16
	1,180	266	10	32	1,330	110
L U N C H
Footlong Steak and Cheese, 1 footlong sandwich	760	96	20	52	2,060	16
Apples - Apples, 2 medium apple	160	44	0	0	0	32
	920	140	20	52	2,060	48
D I N N E R
Cabbage, napa, cooked	26	5	0	2	24	0
Homemade - Crockpot Pot Roast	660	0	12	32	600	0
	686	5	12	34	624	0
S N A C K S
Nestle - Dark Chocolate Bar	440	46	26	6	0	0
Activia Peach Lowfat Yogurt	200	38	3	8	120	32
	640	84	29	14	120	32
Totals	3,426	495	71	132	4,134	190
Your Daily Goal	3,453	431	115	173	2,300	129
Remaining	27	-63	44	41	-1,833	-61
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,523 extra calories from exercise today

.

       Your Exercise Diary for:

Friday, June 3, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	92	1,395
MFP iOS calorie adjustment	N/A	128
Add Exercise Quick Tools
Daily Total / Goal	93 / 30	1,523 / 590
Weekly Total / Goal	961 / 210	12,683 / 4,130

.
.

.

SATURDAY WEIGHT: 235.2 LBS.
considering where my weight was a few weeks ago...
...I am happy about this.
Next goal to return to a sub 230 lb weight. (again)
.

TODAY IS TOMORROW

There is an extremely effective way to to gain enough weight to achieve 309 lbs as I had done when I awoke on December 24, 2014. One only needs to decide to begin a diet (lifestyle change) "tomorrow." Since "tomorrow" continues to get postponed until the next "tomorrow" - one's weight can continue to skyrocket. After losing nearly 100 lbs, I saw my weight start to increase again. I had already lost and gained 80 pounds nearly one decade ago. It was easy to gain it back. As the weight started to increase, I would simply decide that I would get serious about reversing course "tomorrow." "Tomorrow" continued to be delayed year after year until after a routine visit to my doctor on December 24, 2014. Over the past few months, my weight which had briefly hit 213 lbs had increased so much that my scale indicated 236 lbs this past Saturday. I made the decision to start with some renewed willpower starting on Monday. I was successful on Monday.  My caloric consumption was under 1000. I was successful again yesterday in keeping my calorie count low. The secret to success when making an effort to change one's life is to know this: TODAY IS TOMORROW.

.

Your Food Diary For:

Tuesday, April 5, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Egg, whole, cooked, poached, 3 large	215	1	14	19	446	1
Butterball - Bacon Style Turkey, 2 slices	70	1	6	4	300	0
	285	2	20	23	746	1
L U N C H
Earthbound Farm - Baby Spinach, Organic	20	3	0	2	65	0
Trident - Alaskan Salmon Burgers, 1 patty	170	2	9	20	330	0
Lifesavers - Wintergreen Mints, 3 mints	45	11	0	0	0	11
	235	16	9	22	395	11
D I N N E R
Sunny Sea - Pink salmon in water, 1 pk	90	0	3	15	270	0
Lady Liberty - Asparagus	23	3	0	3	510	0
Chunky Manhattan Clam Chowder	240	36	6	10	1,600	6
American Breakfast High Fiber Cereal	320	92	4	12	280	24
	433	62	10	31	2,450	12
Totals	1192	80	39	85	3,591	23
Your Daily Goal	1,997	249	66	100	2,300	75
Remaining	1,044	168	26	24	-1,290	51
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 67 extra calories from exercise today

.

Your Exercise Diary for:

Tuesday, April 5, 2016

NOT APPLICABLE - NO EXERCISE

.
.

calories consumed 1192 calories

total calories burned (from additional exercise) 0 calories

net 1192 calories

. . . . . . . . . . .   

 fitbit day 216

4924 steps

.


.


.

.

.

Last week my total cumulative steps were 53.906.  This is by far the lowest one week total since I have become a fitbitter.  As I try to let my groin pull recover, my total this week is likely to be lower. I am really trying hard to keep it easy. Right now I am now feeling pain, but I am feeling an annoying tenderness.

This specific week during Thanksgiving 2015, was my most actvie step-wise, 311,404 steps.  It included a 20 mile walk on Thanksgiving Day. With my groin injury, I am currently incapable of walking one mile at any speed.

.

SETBACK

Last week the scale shouted back at me that I was 209 lbs.  I should have accused it of lying and moved on.  Perhaps I had exercised late on the previous Friday night and I had not completely rehydrated.  It matters not.  I suspected that it might be a little too good to be true and it was.  So here's the situation, I am apparently not down 100 lbs - I am only down 91 lbs.  And you know what, for all practical purposes - it's the same difference.  All my clothes fit me. Perhaps last week, the scale was showing something artificially low.  Surely this week the scale is showing something artificially high.  Perhaps I had 10,000 mg of salt this week and I am retaining water.  Honestly, I do not know.   I do not think it would have been possible to actually gain 9 lbs in one week if I had gorged myself on an all-you-can-eat cruise.  Maybe my scale is broken.  Maybe I had too much whiskey last evening, and my body has not got itself back into its normal equilibrium. What I do know, is that this 9 pound weight gain is not and can not be real.  Whatever variables are causing it will be wiped clean in a day or two.  That's my story - and I am sticking to it!  I feel great and I am happy about my progress.  The next stop on my journey is to seriously get to 209 lbs and make sure that the reading is legitimate. From there, I can see another 10 lbs need to be shed to just get under 200 lbs.  This is my goal.  This will happen.

. . . . . . . . . . . .

Walking has become a method of transportation for me.  I needed to go to the dentist today. In years past, I have either driven or taken the subway.  It had never occurred to me to walk the four miles.  Let me amend that, it had never occurred to me prior to yesterday morning.  I walked to 4.5 miles to the dentist.  Actually, I walked an additional half mile to log an even five miles.  (That is a mathematical oxymoron as five is not an even number, but I am sure you know what I mean)  After my dental work, I walked two miles to a Jason's Deli for lunch.  And after a quick stop at a nearby Whole Foods, I walked another four miles home.  When the day was over, I had logged 11 miles of walking at a very, very brisk pace.  It is so liberating to be able to use my own two feet as a method of transportation.

. . . . . . . . . . . .

.

Your Food Diary For:

Friday, December 18, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Malt O Meal - Honey Nut Scooters	240	48	3	6	420	18
Sage - Red Delicious Apple, 3 medium apple	285	75	1	2	5	57
	525	123	4	8	425	75
L U N C H
Jason's Deli - SPICY SEAFOOD GUMBO, 1 Bowl	230	26	8	12	1,710	3
Jason's Deli - Turkey Wrap, 0.5 Wrap	195	21	9	12	540	3
	425	47	17	24	2,250	6
D I N N E R
CHABAD - SHABBAT DINNER	750	0	0	0	0	0
Clyde May's - Whiskey, 6 oz (L'chaims)	396	30	0	0	0	6
	1,146	30	0	0	0	6
S N A C K S
WHOLE FOODS NATURAL WASABI GREEN PEAS	192	30	5	6	384	3
WHOLE FOODS CHERRY VANILLA GRANOLA	228	38	7	5	57	14
WHOLE FOODS SEMI SWEET CHOCOLATE	105	15	5	0	0	14
WHOLE FOODS BANANA CHIPS	147	16	9	1	2	10
WHOLE FOODS DATE PIECES	198	49	0	2	16	36
	870	149	26	14	460	77
Totals	2,966	349	46	45	3,135	163
Your Daily Goal	4,117	514	137	206	2,300	154
Remaining	1,151	164	90	161	-834	-9
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,187 extra calories from exercise today

.

Your Exercise Diary for:

Friday, December 18, 2015

Cardiovascular	Minutes	Calories Burned
Walking, 4.5 mph, very, very brisk pace	67	963
Walking, 4.5 mph, very, very brisk pace	27	382
Walking, 5.0 mph	49	863
MFP iOS calorie adjustment	N/A	-21
Daily Total / Goal	144 / 30	2,187 / 590
Weekly Total / Goal	691 / 210	10,496 / 4,130

.

.

.

total calories consumed 2966 calories

total calories burned (walking 10 miles) 2208 calories

total net calories 758 calories

.....................

fitbit day 107
26471 steps

.....................

.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

218 lbs

I weigh 218 lbs.

I allegedly gained 9 lb this week?

I have lost 91 lbs in 360 days. Today begins Day 361.

I will always be at the beginning of a journey that never ends.

I weigh 218 lbs (360 days ago I weighed 309 lbs)

I have lost 29.4% of my weight since Dec 24.

I have a BMI, body mass index of 29.16

I had a 42.0 BMI on Dec 24 just 353 days ago (Class III obesity)

.......................

December 24 is the one anniversary of the day that I made the decision to change my life.  I am going to weigh myself again on December 24, 2015.  I am also going to post some side-by-side before and after pictures.  It is a day that I am looking forward to... See you then (if I don't see you before)

.





.

GOING MY WEIGH

After too many weeks of income incremental weight gain - I now feel that things are going my way again.

I think I am beginning to turn the corner. (again)

I am beginning to recapture the the control of my appetite. It seems so long ago that I was managing on 1000 calories per day.  I have certainly lost the desire to be anywhere near that program.  In the past eight months, I have done a good job of maintaining a vigorous workout schedule - and one does need the proper fuel keep up that intensity.  Each day is a challenge. Although I am approximately ten pounds above the low weight that I originally reached - I remain proud of myself as I have kept my weight within a ten pound 'window' since April.  The enjoyment and sense of satisfaction that I get from exercising has been consistent.  I really have changed my lifestyle.  I still have changes to make.  It is a cliche' - but there is a reason why a cliche' should exist.  They are true.  This truly is the journey that never ends.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

223.8 lbs

I weigh 223.8 lbs.

I lost 2.5 lbs this week

I have lost 85.2 lbs in 241 days. Today begins Day 242.

I will always be at the beginning of a journey that never ends.

I weigh 223.8 (241 days ago I weighed 309 lbs)

I have lost 27.6% of my weight since Dec 24.

I have a BMI, body mass index of 29.94 

I had a 42.0 BMI on Dec 24 just 234 days ago (Class III obesity)

I have two words of advice for myself today: STAY FOCUSED

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

 FRIDAY MENU

breakfast    oatmeal, poached eggs, bacon, apple, mango, wasabi peas   880 calories
lunch          Hoki Fish Fillet, Zucchini Saute, granola                              414 calories
dinner         rice cakes, figs, mango, granola                                           1090 calories
SNACK     goji, glad corn                                                                         400 calories

total calories consumed 2785 calories

calories burned
HOME ELLIPTICAL 92 MINUTES, MANUAL SETTING, LEVEL '20'  2265 CALORIES

Friday net calories 520 calories

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

stay focused

stay focused on the road ahead, avoid getting sidetracked

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.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

 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

~ ~ ~ ~ ~ ~ ~  ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

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.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

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