WaterFilter.com

Are You Losing Body Fat or Water?

"I tried that diet and lost 8 pounds in the first week!"

"I've gained three pounds in one day! It must have been the cookie I ate or maybe the mashed potatoes!"

These are comments I hear so often that I decided it would be a good topic for an article to help people have a better understanding of the fluctuating numbers on their scale. It is important to understand, when we step on a scale, it is measuring every part of our physical being at that moment in time, which means it measures our fat, muscles, organs, tissue and water weight.

Water weight can affect your total weight anywhere from 1-10 pounds and sometimes even more. It is important to understand what kinds of dietary factors can make these fluid shifts happen. To start, many of the high protein, low carbohydrate diets such as Atkins, or the beginning of South Beach can cause a dramatic shift in your water weight. This is because as you significantly cut back carbohydrate intake your body starts breaking down the stored carbohydrates (glycogen) to use as energy, and this breakdown causes the body to excrete large amounts of water. Once the body begins to use stored fat for energy, weight loss slows. This is why most people lose a significant amount of weight right away on a low carb, high protein diet. Extreme low carb, high protein diets can often lead the body to a state of dehydration because of the significant fluid loss.

What is misleading is when a person following a low carb plan eats a carbohydrate-rich food they can easily gain 1-3 pounds. However, this weight gain is just your body replenishing the fluid it lost and is not gained fat. I have had numerous clients struggle with this and they end up yo-yoing back in forth with fluid weight thinking that it must be the half cup of rice they had the night before that caused them to gain that 2 pounds when in fact eating the rice just allowed them to regain some of the fluid they had lost from following a strict low carb plan. The fact is carbohydrates do not affect your weight quite that simply. Excess refined carbohydrates can strongly stimulate insulin production, which promotes fat deposition and increases appetite. This kind of weight gain will happen gradually, not dramatically overnight.

Sodium is another dietary component that can lead to fluid gain. Sodium can cause the body to retain fluid, which can lead to these frustrating daily weight fluctuations. Some people are more sensitive to sodium than others. Watch your diet and see if your weight gain corresponds with a high sodium meal the day before. For example, eating out in restaurants can often increase your sodium intake significantly.

The best way to tell if you are retaining fluid is to pay attention to your body. If you get indentations on your ankles and lower legs from your socks then you are retaining fluid. If you wear rings and they become tight and leave an imprint in your fingers when you take them off then you also likely retaining fluid. Any kind of puffiness in your skin is a good indication of water weight.

The bottom line is that it takes 3500 calories to gain or lose 1 pound of body fat. This equates to an extra 500 calories a day over 7 days to gain a pound. This means if you gained 3 pounds in one day you can chalk it up to fluid weight otherwise you would have had to consume10,500 extra calories that day which is not likely! True weight gain happens gradually and likewise we lose it gradually. Check your weight weekly instead of daily and look for overall trends. If you are seeing dramatic daily changes in your weight, it is likely the ever-changing shifts of our bodies' water weight.

Meri Raffetto is a Registered Dietitian and owner of Real Living Nutrition Services. Sign up for her monthly newsletter to learn what's new in nutrition, weight loss success stories, healthy recipes, and more. Go to http://www.reallivingnutrition.com for more details.

MORE ARTICLES:

Making Full Use Of Those Coffee Of The Month Clubs
It wasn?t until about three years ago that I started drinking coffee. It all began when I visited one of those trendy coffee bars with a friend. I told her that coffee wasn?t really something I indulged in and she insisted that I try a particular concoction that had a very long name and some delicious whipped cream on top. That was the start of my coffee obsession. My friend was quick to notice how I became a lover of all things java and she got me a membership to one of the coffee of the month clubs for my birthday.

Stay Healthy - Purify Your Energy
Eastern healers believe the body is energetic. According to them, the flesh and blood that is "us" is innervated by an invisible membrane; a fiber network which is also an energetic blueprint of the physical body. At the helm of this creative vehicle is our thoughts. Thoughts create the energy that will eventually manifest into matter and will determine the fate of our bodies.

Rad Upload 3.1, A Drop in Replacement for HTML Forms Released
Rad Inks, has released a new improved version of Rad Upload; a drop in replacement for HTML file upload forms. Rad Upload is the fast and convenient way to share files on web 2.0 sites.

Tips For Buying Inexpensive Replacement Battery for Your Laptop
A laptop allows for mobility. In the fast-paced environment that is so common these days, no one can ever do without an efficient access to information wherever he may happen to be. More than having a notebook that has an impressive operating system, it?s important to have at least one replacement laptop battery to make sure that you can still continue work even while on the go. It?s not enough that you learn to maximize the use of your current battery. Having another one on reserve is just as important as having a spare tire with you when you?re on the road.

The Perfect Cup Of Coffee For Your Taste Buds And Eyes
If you're not familiar with Vacuum coffee makers then a written description of how they work may have you a little lost. How ever, to those that own or use vacuum coffee brewers you know what a great cup they make, and what a joy they are to watch.

Modern Garden Design Using Wall Water Fountains
Is your garden design lacking aesthetic beauty Ever considered contemporary wall water fountains as a design idea

New Construction Windows Or Replacement Windows? Which Is Right For You?
Hello, my name is John Rocco.I grew up around the window and door business.

Whole House Water Filter Guide
More and more people are getting worried about the quality of the water that flows through their taps for drinking, showering and cleaning purposes because even though it passes quality control, which is monitored by the local Environmental Protection Agency (EPA) and is certified drinkable there are many minerals and even bacteria that still exist and can damage our health, skin and appliances.

How To Clean Aluminum Blinds
When buying a blind, the considerations that one has to take into account include maintenance as well as the cleaning procedure that goes along with it. When you purchase a blind, you want its functioning to be perfect for as long as possible, especially in the case of aluminum blinds which are known and preferred for their durability. Therefore, to ensure that the blinds last for a long time, a certain amount of responsibility belongs to the person who has purchased it. This includes maintenance as well as cleaning on a regular basis for the blinds. This would help in preserving their quality, functionality, and their overall appeal.

Natrual Hormone Replacement: Is It All Good?
Thanks to Suzanne Somers, natural hormone replacement is gaining acceptance by women. Because natural hormones ? estrogen, progesterone, and testosterone -- are not patentable, the pharmaceutical industry is not happy. When women switch from synthetic to natural hormones, pharmaceutical industry profits are threatened.

Healthy Diet Fitness Tips
Healthy diet fitness is essential if you are trying to get into shape. Before you start doing any type of exercise program, you should schedule an appointment with your doctor. Discuss your health diet fitness goals, and ask for guidance in coming up with an effective exercise routine. It is important that you start slow and work your way into longer and harder work out sessions. You can hurt your body if you push yourself too hard in the beginning. You are also less likely to stick with the exercise routine if you push too hard in the beginning.

Real Estate Law: Underground Water
CYA Disclaimer: The following is intended for reference purposes only and not as legal advice.

Do You Make These Window Replacement Mistakes ?
Whether it's a misguided baseball, or storm damage, sooner or later most homeowners will have to deal with window replacement, a chore that is not high on any handyman's list of things they want to do with their spare time.This could involve storm window replacement, replacement of window screens, or installing an entire replacement window.

One Mouthful of Water? One Dollar Please!
Sounds ridiculous, doesn't it? I agree. Who would sell a mouthful of water for ONLY one dollar when soon everyone will be paying ten times that for the same amount? Now, I bet you're thinking "THAT is pure nonsense!" Is it really? Look around for a minute and take note of the world we live in.