Where we get fit and spin (wool)

Posts tagged ‘fat’

Is Your Scale Lying to You?

How do you tell if your scale is telling the truth?

scaleIt isn’t too difficult. First and foremost, dramatic gains or losses. Unless you are Michael Phelps, you are not going into a 3,500 calorie deficit in one day. Similarly, while you might have gorged yourself last night, it would take a real effort to eat that same 3,500 calories in one evening. So, if you see your scale going up and down by pounds in a day, it isn’t fat that’s the answer, it’s water.The reason they suggest 1-2 lbs. a week as a reasonable weight loss amount is that, for most people, that is all that is truly achievable of real fat loss. People love to poo-poo the “calories in/calories out” advice, but the math doesn’t change. Just how you can get there does.

Water, Water Everywhere

Now for that pesky water. It is the culprit behind those dramatic weight loss diets and why people get discouraged when they can’t keep those big numbers going. I want you to do something for me tomorrow, if you are weighing yourself. Weigh yourself first thing in the morning, right after you pee. Now, drink two big glasses of water and weigh yourself again. Do I need to say anything after that? There’s your proof.

Carbs Hold Water

The reason that people on low carb diets appear to lose multiple pounds in their first week is that carbs hold water. You store extra carbs as glucose (glycogen) in your body and with it, water. Strip that out, and *bang*, “I lost 5 lbs. my first week”. Of course, once you start eating carbs again, those 5 lbs. are the first ones back. It’s also why you gained two pounds after a night on the town eating or drinking carbs.

The only other dramatic weight loss/gain factor is how much food do you have on board. In other words, what is in your digestive system? Again, much of this is water, but if you haven’t pooped in a while…. You get the idea. This is also why people appear to lose lots of weight on quick loss diets. Once you empty your digestive system and don’t refill it, that can be 3-5 lbs. right there.

Where to Find the Truth?

First, remember the scale is only a tool. Like all tools, it isn’t the only, or even the best one. It’s only as good as how it’s used. If it is controlling your life, don’t use it.

Second,if you are a frequent weigher, you’ll see a range. I don’t recommend frequent weigh ins, as they can lead to mood swings and eating disorders, but in case you are, you’ll see the numbers fluctuate daily. Your true “weight” lies somewhere in that range. If the range starts to go up, or if it never gets down to where it used to, you’re gaining weight. If the lowest number is a new one, and it pops up over and over, you are losing.

Third, weigh yourself at the same time of day, under the same conditions. I recommend naked, first thing in the morning. Your clothes can weigh anywhere from 1-5 lbs. Your water content should be relatively stable first thing as well.

Fourth, no matter what the scale says, how are your clothes fitting? It is one of those truisms that if you are strength training, you’ll see the clothes change before the scale does. Muscle weighs more than fat, and if you are eating to fuel your workouts, you are holding more carbs/water than before.

Fifth, what direction is it heading over time? Have you seen new numbers that you’ve never seen before? High or low?

I hope this helps, especially if you are panicking. Remember, when it comes to weight loss, you need to take the long view. One spike or dip means nothing. It’s like the stock market. Daily fluctuations mean nothing, it’s the overall trend that you need to look at.

 

If You Needed More Reason to Make Your Own….

So many of you might already have read this article. I heard about it from a Nutrition Diva Podcast. It’s an article outlining how the food industry really is out to get us. I don’t think there is anything new in this, but seeing it in black and white, with quotes from the people involved, really can give you pause.

In my last blog post I talked about how people don’t really factor the odds of their behavior into their choices. Immediate gratification wins out for most people. This article from the Times spells out why that is.

The public and the food companies have known for decades now — or at the very least since this meeting — that sugary, salty, fatty foods are not good for us in the quantities that we consume them. So why are the diabetes and obesity and hypertension numbers still spiraling out of control? It’s not just a matter of poor willpower on the part of the consumer and a give-the-people-what-they-want attitude on the part of the food manufacturers. What I found, over four years of research and reporting, was a conscious effort — taking place in labs and marketing meetings and grocery-store aisles — to get people hooked on foods that are convenient and inexpensive.

Nothing new, right? How many times have you said “I must have potato chips”,  “I can’t live without chocolate” or found yourself with things in your cart you didn’t want or need?

We KNOW the food industry spends millions of dollars “optimizing food”, finding the perfect combination of salt, fat and sugar, mouthfeel and odor, to make the food irresistable. irresistable. How’s that work with your waistline? Here’s another snippit from that article:

As we talked, he made clear that while he has worked on numerous projects aimed at creating more healthful foods and insists the industry could be doing far more to curb obesity, he had no qualms about his own pioneering work on discovering what industry insiders now regularly refer to as “the bliss point” or any of the other systems that helped food companies create the greatest amount of crave. (italics are mine)

Wanna feel sorry for them?

The prevailing attitude among the company’s food managers — through the 1990s, at least, before obesity became a more pressing concern — was one of supply and demand. “People could point to these things and say, ‘They’ve got too much sugar, they’ve got too much salt,’ ” Bible said. “Well, that’s what the consumer wants, and we’re not putting a gun to their head to eat it. That’s what they want. If we give them less, they’ll buy less, and the competitor will get our market. So you’re sort of trapped.”

Poor babies are trapped!

Release them! Don’t buy those products. Don’t try them. Don’t succumb. What’s the easiest way to quit smoking? Don’t start. I will tell you, in the beginning, you will go through withdrawal. The language of addiction in this article is not coincidental! You started out with a biology ready to succumb to sugar, fat and salt, as those used to be hard to get, and were like bonus rounds back when starvation was a real possibility. Now, when that basic drive has been shaped and honed by scientists, working on them to trigger them over and over, you will feel a loss when you stop stoking that fire. However, in 6 months to a year, you will find that some of your previous favorites taste too sweet. You’ll be able to taste the chemicals in many of them. Non dairy french vanilla creamer- yuch- once you are off it long enough to distinguish real from fake.

You know the answer; if it comes in a box, a bag, a carton, if it has more than five ingredients, and if sugar or salt are in the first two, don’t buy it. Start cooking for yourself, and if you tell me you don’t have time, I’ll tell you you are wrong. I can get a meal on the table in the time it takes you to go through the drive through at McDonalds. It does take planning ahead and preparation. I have about 6 containers of soup in my freezer for “quickies”.

Before you go freaking out about GMO or vegan, gluten free, dairy free or whatever, get chemical free and junk food free. See how you feel after that. Even peanut butter has been engineered, get all natural first, and see if your peanut butter intake drops. (That was for all my friends who complain about finding themselves pigging out on that in an attempt to avoid other sweet, salty, fatty snacks) Get unsalted peanuts- you won’t find those nearly as irresistible.

Tag Cloud

%d bloggers like this: