The Scale: Friend or Foe? الميزان: صديق ام عدو؟

The Scale: Friend or Foe? الميزان: صديق ام عدو؟

October 19, 2019 4 By William Morgan


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Today’s topic is The Scale
A topic I am constantly being asked about and I continue to argue with my clients over
The scale and my weight being this much today, and this much yesterday, and it’s this much the day after
so it’s my duty to really explain to you
what our weight means
and what’s the difference between our weight, and the weight of fat in our bodies
because there is a huge difference between the two
and why must we be getting weighed?
and when should we do so
Normal weight should fluctuate. It needs to go up and go back down. If you’re weighing yourself daily…
this video is for you! so you can know when you should be weighing yourself and what results should you expect
to avoid disappointment and to figure out the trend that your body should go through
Normally our weight should go up and back down
because logically and scientifically
our bodies should keep changing weight until they settle on a stable weight
So what I’m asking of you in this video and am trying to explain to you is to pay attention to the trend
the pattern of weight loss in your body
meaning, if today was October first for example, you would need to monitor changes till November first
notice how we’re losing weight and the pattern of this weight drop
because day-to-day and throughout the week it’s absolutely normal for weight to fluctuate
for the reasons we’ll be discussing now
The first reason for why our weight fluctuates is salt
if we consumed more salt than we’re used to, for example, last night’s dinner was salty
or we ate at a restaurant, and food prepared in restaurants is saltier than home-cooked meals
so if the food I had consumed last night was saltier than average I’m going to retain water
making me carry more WEIGHT and NOT more fat
my weight will be different the next day on the scale because my body retained more water
and water has a weight of its own, so as I step on the scale I can see a difference in my weight
so this is perfectly normal and logical
unfortunately, some people get on the scale, they see their weight has fluctuated
and they go into the thoughts of “The Diet is Ruined” and therefore I’m going to go off it
we need to look at things in a more rational manner and more importantly we need to separate our emotions
from what our actions and steps need to be in this case
If I felt overwhelmed or upset with the number I’ve just see on the scale
This shouldn’t stop me from continuing my journey
and I should know where this weight gain came from
because every weight gain has a rational and scientific explanation to it happening
first thing is salt, if I’ve consumed more salt the day prior, then I am to expect a weight gain from water not fat
and the opposite is true! if I’ve consumed less salt the day before, I’m going to lose more water weight
so on the scale, the water weight will have dropped and the number will have dropped on the scale
the second reason for our weight fluctuating in a week
is Starches! if I’ve consumed more starches than
I’m used to the day before, they act almost like a sponge
so they absorb and retain water and if I consume more carbs and starches I will retain more water
again, when . a body retains more water you;re going to weigh more than usual
exactly as I’m carrying this glass of water and am standing on the scale
this cup of water weighs something and it will show on the scale
this is exactly what’s happening when
I consume salt or starches
salt or starch will act like a sponge
and they will retain water into our bodies and when that happens the water weight will show on the scale
and the opposite is true as well if I consumed fewer starches and stood on the scale
the sponge wouldn’t be there retaining water so my weight will drop water on the scale
so there you have 2 reasons for weight
fluctuating; salt and starches
and this is one of the main reasons why people who go on the Keto diet notice an enormous weight loss at first
The Keto diet is built on being high fat and carb-free so when individuals don’t consume carbs that sponge
is no longer present in their system so they go through a significant drop of water weight
and they’re ecstatic with the results losing 5, 6 and 10 kilograms rapidly because water retention stopped
so this difference in weight that you experience on a regular deto isn’t present in the Keto diet
and that’s one of the reasons why the weight drops rapidly and then plateaus or stabilises
Why? because there’s no longer any water weight for our body to retain following a consistent keto plan
and there is no longer any water weight for your body to lose so it plateaus or stops for a period of time
and this is one of the reasons why the Keto diet is so efficient at first and then the weight loss may stop
because they’re not consuming any carbs or starches
once they have lost all of the water weight that’s retained in their bodies, those who are consistent with Ketosis
their body begins to lose fat naturally
we must all keep in mind that normal fat in our bodies, forbids our body from losing any more than 0.5 to 1
as a maximum per week
and this is something that’s scientific and logical and has been studied
so for individuals that expect to lose more than that limit are not going to lose any further fat regardless of plan
so the first stage of rapid weight loss whether on the Keto diet or otherwise is due to lack of water retention
so we find ourselves losing weight quickly
and the more low-carb a diet plan is we will lose water weight faster
following that, once we’re done losing water weight, the real fat loss begins at a normal natural rate
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the third point of why our weight continues to fluctuate
is consuming late-night meals
let’s say I’m used to having my dinner at 8:00 or 8:30 PM
and last night I had my dinner at 11:00 PM
and I proceeded to weigh myself the next morning as I usually do
I’ll have had less time for my body to dispose of the food and water I’ve consumed between then and now
again I must remind you that we’re weighing water and not fat at this point
so the difference of me gaining 1 or 2 kilos on the scale is perfectly fine and normal
because this is retained water weight and in a couple of days you will have shed it
but if we had eaten at different times it’s normal for our weight to appear different on the scale
that’s a pattern to keep an eye on. If I’ve eaten the night before at a different time than I’m used to
the next day I’ll see a difference in my weight on the scale because I’ve had less time to dispose of it
so naturally my weight will be different on the scale
the fourth point is exercise
now when we do any weight lifting or weight training we
we go through muscle breakdown
which results in something called nutrient uptake or water uptake
meaning for our muscles to benefit from the exercises we’ve performed
it has to be fed and fueled
taking in nutrients from our bodies as well as water in our bodies
so our muscles expand because its being fed
so I’ve done some exercise and I’ve lifted weights
and I’ve gotten on the scale to be weighed
there will surely be a difference in your weight because your muscles are being fed
they were stable prior to that, I’ve done some exercise resulting in muscle breakdown
and the muscle needed to be fed hence retaining water and nutrients
so it will surely add weight to the scale
again, that’s water weight not fat gain
we must always differentiate that water weight is very different to fat
and when one steps on the scale you must be mentally prepared that there will be a change in weight
and that this is solely water weight and not fat gain
to measure fat we must calculate from the beginning of the month till the end of the month
and to look at the pattern of weight loss then regardless of the fluctuation going on
throughout the week and day-to-day and if it’s going downwards then the diet is working
and to stop focusing on daily or weekly numbers because that number doesn’t show our progress
nor is it the real results that we’re aiming for. It is only a daily or weekly weigh-in.
the real progress that we’re making
and the real results
is a pattern throughout a month. not a day or two
the fifth point of why our weight fluctuates is..
constipation or bowel movements
because it’s a block or bulk of weight so surely
if I have yet to dispose of it
it will surely appear as weight on the scale
again as water weight and not fat gain
the sixth point of why we fluctuate
is Medication that you may be taking
I would like you to keep an eye on the trend of weight
and to examine what is exactly happening with your weight changes
taking into consideration all of the points that I’ve listed as possible causes for this
and the other points that I’ll be mentioning throughout
to see which of these points is hindering your weight loss whether it’s a diuretic
or a specific medication that’s causing you to retain water weight
these are definitely things that will affect your daily weight on a scale
so I don’t want your emotions to continue to be affected by these changes
causing you to stop the plan that you’re maybe following
just for the sake of some simple aspects that are affecting your weight on a scale
instead of taking in the bigger picture that will lead you towards your goals
the seventh point of weight fluctuation is..
is the Menstrual Cycle or Menopause…
when we go through the monthly cycle we go through
hormonal fluctuations meaning our hormones are imbalanced
and that is something that could lead to water retention
and not fat gain within our bodies or else I wouldn’t have lost the weight the following week
or throughout the month
we’re also expected to experience cravings and for our bodies to want more food or sweets
and this is one of the reasons for fluctuations which are only momentarily
and this is yet another reason of why we should examine the trend
the entire pattern throughout the entire month
and not just focus on this week where we may eat more, have a hormonal imbalance and retain more water
The final point of why our weight fluctuates
is stress…
stress is a coping mechanism where our body releases
Cortisol; a stress hormone
our body releases it to protect us
stress itself doesn’t increase weight. what we do as a result of stress is what causes weight gain
meaning, if we’re stress-eating to deal with stress
that’s when our weight changes
as a result of consuming more calories than our body requires or burns
why does stress vary from one person to another?
for example, a lot of people lose their appetite under stress
and they’re no longer able to eat
and they tell me how they can’t eat when they’re stressed
and others go through the opposite
so stress or Cortisol in itself isn’t the cause of weight gain
how we deal with it is what affects our food and the calories we consume
so if we have any source of stress
even exercise is a form of stress
anything that we do outside of the body’s comfort zone
can surely cause us a form of stress
how are we dealing with stress? by consuming more calories?
I always like to remind you that calories vary
regardless of what we’re going through
this all affects what calories I’m consuming
caloric deficit
what I’m consuming versus what I’m burning
and if I’m stressed which should try to breathe and relax
so that we can deal with stress and not have it result in us stress-eating in response
which causes an increase of WATER weight and not fat
after having the most important aspects of why our weight fluctuates
and the most common reasons
of why around 90% of people go through fluctuating weight
and they continue to get on the scales
and say I’ve lost weight, I’ve gained weight
these are some of the reasons why you might be experiencing this
and these are all logical reasons, so I would like for you
to pay attention to these things and study them before jumping to emotional conclusions
and get to a place solely based on emotional judgment
find out exactly why this is happening
and again try to notice the trend that you’re going through
and you’re monthly weight loss and not just weekly
because this isn’t what’s going to get you the results
weight loss patterns vary from one person to another
and this is something you must know
so you can understand how your body is dealing with weight loss
throughout this journey
and even more importantly stop comparing yourself to others
every body loses weight differently than the other body
and what matters is for you to understand
how your body loses weight
because there is no reason for you to not lose weight if you had the right mindset
and second, you realize how inconsistent and adamant you need to be to accomplish this
so there are roughly 3 patterns of weight loss
that you may want to study to identify your own
and this is the norm
there are no superhuman powers
that can send somebody out of this
and what you may be seeing on social media or adverts these are all irrational claims
99% of people should lose weight this way
you drop some weight, you stabilize, you gain, you drop again
so don’t be seduced by claims that say
things along the lines of “lose 20 kilos a month”
I wish!
you’re more than welcome to try
it’s not real! it’s not normal and it’s not natural
and 99% of people aren’t made this way
so to avoid frustration please keep an eye on these patterns
some people, drop weight, then they stabilize, then they drop some more and stabilize
and in this stable phase can last up to
a day or 3 or a week or 2
and this is where most people give up and quit
and they say things like
this diet isn’t working
it’s not suited for me
I’m a hopeless case
this dietician isn’t good
or this plan isn’t for me and they stop!
this is EXACTLY where you should continue
and you shouldn’t tell yourselves it’s not working
because this is only normal
weight stability is part of the progress
it’s part of your development and improvement
and to reaching your goals
weight stability isn’t holding you back
and it doesn’t mean it’s not working
this is exactly where you should continue and keep going
so keep an eye on this trend, am I one of those people
who lose weight, stabilize, lose more
and if you see your self stabilized don’t jump into emotional conclusions
I know this happens
but just keep going
and stop looking for magic fixes
the second pattern,
is dropping, stabilizing, going up a bit, then dropping some more
it’s not consistent
but the overall monthly pattern is towards weight loss
but daily or weekly there will be spikes and drops randomly
and this is another period of frustration for people
they come to me saying
why did I gain weight? this isn’t working!
is there anything else I can do? Ola give me the magic potion
how about I crash-diet? or prescribe me a magic pill
or tell me of a concoction to drink and drop pounds
this is all irrational. you need to trust the process
and trust your body because it’s on the right path
to get you where you want to be
picture a train, taking you somewhere specific
the train stops in the middle
would I get off the train or am I heading to my destination?
If I’m looking to get to my destination
and I got off at the middle-stop
then I’m not getting to my destination
just trust the process
no matter how annoying
or different to your expectations
weight loss is not easy and it needs a lot of patience
please just keep going
the third pattern to monitor
is the one where you’re stable, you don’t lose weight at first. Then you lose some.
then you’re stable again
then you drop
this is one of the patterns that are so common with people
and this doesn’t mean it’s wrong. This is the nature of your body
we should accept it as it is
and at the same time, it’s going to get you to your goals
so if you’re one of those patterns
you drop weight, you gain some, you stabilize or you rapidly drop
or it reads like a ladder dropping rapidly then stabilizing
because with the thousands of cases that I’ve witnessed, bodies are different no one is the same
so don’t compare yourself to others and place yourself in a box
trust me, you’re going to lose weight and reach your goals
you just have to be consistent
if you are consistent, you are going to win
and you didn’t rush things and let fluctuations hinder you
this is all part of the process
and if anyone tells you otherwise they’re not being honest with you
and is not telling you something that’s rational and scientific and normal that you’re experiencing
so I want you to be consistent
look at the big picture
monitor your monthly progress and not the daily or weekly
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