Why The Scale Lies...
I'm sure you have heard over and over again not to weigh daily, but you just can't resist it. By getting on the scale you most likely are setting yourself up to experience the scale roller coaster weigh in. A couple of days go by and you get on the scale and it shows a gain this can drive you to the "I don't care" and you throw in the towel. There are things you need to be aware of about the scale.
A single teaspoon of salt contains over 2,000 mg of sodium a day. We should consume,2400 mg of sodium a day. You would expect sodium to be mostly 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. Remember the more highly processed a food is, the more likely it is to have a high sodium content.
When it comes to eating, it's best to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Read labels on canned foods, boxed mixes, and frozen dinners, watch out when eating out. Women may also retain several pounds of water prior to menstruation.
Another factor that 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 in the muscles themselves. This energy reserve weighs more than a pound and its packaged with 3-4 pounds of water when its stored. When your glycogen supply shrinks you will experience a small increase in appetite and your body will restore this fuel along with its associated water. It is normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your food intake.
Folks, also tend to forget about the actual weight of the food they eat. For this reason the earlier in the day you can weigh the better. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. Remember the 5 pounds that you gain after a huge dinner is not fat. It's the weight of the meal and the fluids and will be gone several hours later.
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. You get on the scale and your horrified when it shows a five pound gain, stop and think, did you actually consume 17,500 calories for that gain?
The scale just doesn't weigh fat; it also weighs muscle, bone, water, internal organs and all. When you lose "pounds", it doesn't mean you actually lost fat. In reality the scale has no way of telling you "Great Job" you lost fat or "Warning" you lost muscle. Losing muscle is serious. Muscle is a metabolically active tissue, the more muscle you have the more calories your body burns. This is why we do the protein supplements and see an average of 1.5 to 2 pounds of weight loss a week.
The best scale to use is your very own eyes.
How do you look?
How do you feel?
How does your clothes fit?
Are your rings looser?
Do your muscles feel firmer?
This is what we call measurement of success, when it comes to weight loss.
If you are exercising, eating right, do not let the numbers on the scale discourage you!
Fluctuations are going to happen this is normal!!!
It's all about mind over scale.
The Biggest Loser party. We will be playing bingo with prizes and the theme will be the 50's. Yes we may even have grilled hamburgers and ice cream floats.
If you signed up for the contest plan on coming and having a fun time with us.
If you have a card table with chairs that we could borrow please let Robin or Beverley know.
When: April 17, 2010
Time: 11:00 a.m to 2:00 p.m.
WE ARE CLOSED FROM 1 P.M TO 2 P.M DAILY FOR LUNCH AND TRAININGS.
WE ARE OPEN
7:30 A.M. to 8:00 P.M Monday through Thursday
7:30 A.M to 7:P.M Fridays.
PLEASE NOTE THE FOLLOWING TIME CHANGES FOR OUR SATURDAY CLASSES:
9 A.M & 10 A.M ONLY.