I wanted to record this episode to clear up any confusion with regards to fat loss and weight loss (the number on the scales). As these are two very different things demonstrated by the episode photo. On the right taken on the day this was recorded and the other several years back. Would it surprise you if I said I weighed the same in both pictures? Remember fat and muscle weigh the same but muscle takes up less room. Hence the ability to alter your physique.
Strong is definitely the new skinny, so steer clear of those scales or better still hide or ditch them and maybe think about your goals and how you can achieve a healthy balance on your transformation journey.
So here are 12 helpful reasons as to why you're not seeing the right number on the scales and what you should focus on instead.
Hydration
We are made up of around 60% water and this decreases as you get older or if you gain more fat. So it’s important to stay hydrated. However drinking fizzy water or diet soda drinks can cause gas and bloating!
Carbs
Are the main fuel source for your body and brain which are converted into glucose and stored as glucogen in your liver and muscles.
Did you know that glycogen molecules hold a fair amount of water - 1 gram of glycogen holds just under 3 grams of water (2.7g)
If you are eating more carbs than your body is utilising, you muscles will look fuller.
Water is stored inside the muscle cells
Intracellular (potassium based) (inside the cells) holds 2/3rds of the water
Extracellular (sodium based) holds 1/3rd
With 75% of this held in the interstitial space, means only 8% of total body water is held in the plasma (not the same as blood)
Regulated by sodium potassium ATPASE enzyme.
Sodium
Eating a meal high in salt will cause your body to retain water. If you are regularly consuming high salt foods in excess of what your body needs, this can contribute to weight gain.
Aim to keep potassium and magnesium rich foods in your diet to minimise the bloat
Potassium rich examples - Such as Sweet Potatoes, Spinach, Beetroots, Bananas and Oranges
Magnesium rich examples - Whole Grains, Nuts, Avocados, legumes, Seeds, Tofu, Dark Chocolate
Post Workout weight gain
Weight bearing exercises that put extra stress on the muscles can cause short term inflammation causing temporary water weight retention
Menstrual Cycle /Time of the Month
Common to feel bloated and with the added hormonal cravings to eat more…this is not the time to jump on the scales
Therefore if using be sure to measure week 1 to week to week 1, week 2 to week 2 etc
Sleep
Lack of sleep can increase your hormone gherkin (released in your stomach) telling your brain you are hungry
Being sleep deprived then means you have less leptin (released by fat cells) telling your brain that you are full
This can lead to eating foods higher in sugar and fat and most likely calories.
You’ve gained Muscle
Muscle weighs the same as fat ut just takes up less room. So you could have a complete body transformation and only lose a few pounds in the process as your body now has more lean muscle and less fat on board.
Muscles are 75% water in comparison to fat at just 10%
How to define the process without using the scales
Clothes - are they fitting better?
Photos- A camera never lies!
Resting Heart Rate. A healthy RHR is between 60-100 beats per min
Are you lifting heavier weights
You have more energy , getting better quality sleep
Hopefully you found this episode informative and interesting, DM if you have any questions.
I'd be super grateful if you would rate/review on iTumes/Spotify to help the show grow
