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poisinivy
Thu, Aug-30-07, 15:28
I found this great article about fat cells, water retention and weightloss and I thought everyone else might find it interesting too.

WHY THE SCALES CAN LIE:

We ve been told over an over again that daily weighing is unnecessary, yet many of us can t resist peeking at that number every morning. If you just can t bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it s readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body s water content can send scale-watchers into a tailspin if they don t understand what s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it s water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter:

"Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of "proper dieting", each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result - you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat."

This is what we have been telling folks. You lose inches but not pounds because your body plumps the fat cells. I tell them it is a complicated biochemical process that your body replaces the fat molecules with water and fluids until you exceed your bodies predetermined fluid level. Then your body will release a chemical that releases all this stored water and you get a sudden overnight loss of several pounds. Then the cycle starts over again with inches gone and the scales lag behind.

The good news is that this water replacement is temporary. It's a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting. However, if you give those fat cells some time, like 4-6 months, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show.

Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That s why, when it comes to eating, it s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it s packaged with 3-4 pounds of water when it s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it s associated water. It s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you re prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it s wise to weigh yourself first thing in the morning before you ve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It s the actual weight of everything you ve had to eat and drink. The added weight of the meal will be gone several hours later when you ve finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it s not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it s physically impossible for all of that to be fat. What you re really losing is water, glycogen, and muscle.

This brings us to the scale s sneakiest attribute. It doesn t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn t necessarily mean that you ve lost fat. In fact, the scale has no way of telling you what you ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you re just sitting around. That s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn t differentiate between the two. It can t tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just doesn t appeal to you, don t worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. It s a matter of mind over scale.

by Renee Cloe,
ACE Certified Personal Trainer

Source: http://www.atkinsdietbulletinboard....read.php?t=6737 (http://www.atkinsdietbulletinboard.com/forums/showthread.php?t=6737)

anyve
Thu, Aug-30-07, 20:52
Thanks for your post!!! very helpful!!!!!!!

Sandollar
Thu, Aug-30-07, 21:32
Very informative!

dane
Fri, Aug-31-07, 05:47
I do like this article, and have posted similar at other boards. However, I take issue with a few things:
You lose inches but not pounds because your body plumps the fat cells. You may NOT lose inches or pounds. Sometimes people aren't losing, and the support says "well, are you losing inches?" If the answer is no, it could still mean the stalled person is losing fat and retaining water--if water is plumping up the fat cells, then they should actually remain the same size, no?

However, if you give those fat cells some time, like 4-6 months,I totally disagree. It may take a week, 2 at most, to have a whoosh if that person is eating on plan and drinking water. To tell someone who is stalled to wait 4-6 months without a scale change is stupid, IMO. The scale is just a tool, and if properly used, it's useful. When one weighs daily, you will most definitely see ups and downs, but over time, the general trend should be DOWN. If not, then you have to re-evaluate what you're doing. Don't wait 4 months out of hope that it's "water".

poisinivy
Fri, Aug-31-07, 06:56
I do like this article, and have posted similar at other boards. However, I take issue with a few things:
You may NOT lose inches or pounds. Sometimes people aren't losing, and the support says "well, are you losing inches?" If the answer is no, it could still mean the stalled person is losing fat and retaining water--if water is plumping up the fat cells, then they should actually remain the same size, no?
I see what you're saying, but I interpreted it this way. Tell me what you think. Since the cells want to replace the "volume", and water carries a higher volume within a smaller area than fat, the overall effect is smaller cells with the same weight. Result, lost inches, same weight.

I totally disagree. It may take a week, 2 at most, to have a whoosh if that person is eating on plan and drinking water. To tell someone who is stalled to wait 4-6 months without a scale change is stupid, IMO. The scale is just a tool, and if properly used, it's useful. When one weighs daily, you will most definitely see ups and downs, but over time, the general trend should be DOWN. If not, then you have to re-evaluate what you're doing. Don't wait 4 months out of hope that it's "water".
I also read this a bit differently too, although I'm also of the belief that 4-6 months seems like a bit of a stretch, the scale should show a general trend down if you're doing what you should be doing with consideration for plataeus. It appears to me that your statements run on the premise or assumption that the change a week or 2 later is from a loss that occured a week or 2 before. I'm not sure I see the body as always reacting in such a linear fashion as your statements infer. I think it's possible that it could take a month, even 2 or so for the cells that had water-replacement to finally release that water.

Unfortunately, in the end, who really knows. There's been so much contradictory information and studies published, it literally leaves me reeling. I just really like this article because it puts "calm in my storm" and helps my mind "make some kind of sense out of my body's nonsense", which on some days I very desperately need.

C

dane
Fri, Aug-31-07, 07:51
I like the way you think! :) You make me think.

Tell me what you think. Since the cells want to replace the "volume", and water carries a higher volume within a smaller area than fat, the overall effect is smaller cells with the same weight. Result, lost inches, same weight. You're right, but you got it backwards. Fat is less dense than water, so at equal weights, fat will take up more room. Drain the fat out of the cell and fill with water, you'll end up having to add slightly more water, hence more weight, equal (original) size.

It appears to me that your statements run on the premise or assumption that the change a week or 2 later is from a loss that occured a week or 2 before.Yes, assuming nothing in the equation was changed--ie you're eating the same amount, doing the same amount of activity--if you're eating less than you need, you will lose weight. You're right that it will depend on the individual how long they would retain water weight, so it's possible it could be longer than 2 weeks, but certainly not as long as 4 to 6 months.

MizKitty
Fri, Aug-31-07, 11:41
Tell me what you think. Since the cells want to replace the "volume", and water carries a higher volume within a smaller area than fat, the overall effect is smaller cells with the same weight. Result, lost inches, same weight.

You're right, but you got it backwards. Fat is less dense than water, so at equal weights, fat will take up more room. Drain the fat out of the cell and fill with water, you'll end up having to add slightly more water, hence more weight, equal (original) size.


I don't think she has it backwards, you're both kind of saying the same thing.

If your emptying fat cells hold the same amount of water as they did fat, the scale could actually go up, because water weighs more than fat. And as you said, in this case, the cell would be the same size, so you wouldn't show loss of inches.

But if the scale is staying the same, then the fat cells could be retaining water, but less water by volume than they had fat (again, because water weighs more than fat, so it would take less volume in the cell to weigh the same).
Less volume in the cell, and the tape measure could show a loss, although the scale says the same.

amberview
Fri, Aug-31-07, 17:35
I always thought the glycogen/liver part of that article was the most interesting. It explains why if you cheat, that you suddenly go up 4-5 lbs almost over night after having a carby treat.

dane
Sat, Sep-01-07, 04:55
I don't think she has it backwards, you're both kind of saying the same thing.

If your emptying fat cells hold the same amount of water as they did fat, the scale could actually go up, because water weighs more than fat. And as you said, in this case, the cell would be the same size, so you wouldn't show loss of inches.

But if the scale is staying the same, then the fat cells could be retaining water, but less water by volume than they had fat (again, because water weighs more than fat, so it would take less volume in the cell to weigh the same).
Less volume in the cell, and the tape measure could show a loss, although the scale says the same.
LOL Karen! I'll buy that. :thup:

dane
Sat, Sep-01-07, 04:56
I always thought the glycogen/liver part of that article was the most interesting. It explains why if you cheat, that you suddenly go up 4-5 lbs almost over night after having a carby treat.
Yup. That's a really good point. :agree:

VSL
Sun, Sep-02-07, 05:57
I love the author of that article - and she's in great shape: www.skwigg.com

h_curtis
Sun, Sep-02-07, 06:22
Interesting article. I feel also that people are not all the same. I don't get a woooosshhh as people put it. I tend to lose steadily. Maybe my fat cells don't replace with as much water? Who knows?

In the end the point really is, don't get discouraged, just keep going. Weight loss takes time. I know I am in for many months of hard work to get back to where I want to be. Some here will be in for years. Some maybe less. One nice thing about the journey is after some time, you will start fitting into clothes that were too tight and just feel better. I can't wait! Right now, I am very squeezing into my kilts. One I can't wear at all. It is going to be a while.