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Why You Weigh More At Night

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Published on Aug 24, 2015

Just because the scale went up, does not mean you gained body fat. Now if you can wrap your head around that statement, you are going to be so much better off in the long run. And if you give me the next few minutes of your time. I’ll explain why that’s true.

Why Does The Scale Move Around?

There are a few reasons for these temporary scale weight fluctuations. Temporary meaning not related to body fat or muscle mass, and they all relate to water. When you eat carbohydrates its stored in the body as glycogen, primarily in our muscles. Now, for each gram of glycogen 3 to 4 grams of water is also retained in the body. Thus why when you eat more carbs than you’re used to, water weight goes up. Similarly, when you start a low carb diet, that’s why you’ll see the scale drop pretty quickly initially.

Tell Me About:
Sodium Intake

Now, the same logic applies to sodium. When you eat more salt than you have been eating, the scale is going to go up because you’re going to retain more water. Now, if I wanted the approval of doctors and internet police and anyone who lists their college degree in their twitter bio, this would be the part where I tell you about a hormone called L-dosterone. But, I’m not going to do that. More salt, higher scale weight.

Tell Me About:
My Cycle (woman)

Many women retain additional water during their period. While this is annoying just know that its temporary, the scale will come back to normal and it doesn’t affect your long run progress.

Tell Me About:
Managing Stress

Stress increases cortisol levels, a hormone that is already elevated just by being in a calorie deficit. Increased cortisol levels are associated with increased water retention, which is why the scale is going up or not moving when you’re stressed out. So, its best to de-stress. Meaning take more naps, or meditate, or cut down on some of the excessive cardio you may be doing, or have tons of sex….whatever.

Tell Me About:
Drinking Alcohol

I feel like we have been sciency enough here. Alcohol dehydrates you which impacts scale weight. Now, does this mean you shouldn’t drink? No, not it does not.

Okay…I Got It Mike.
So What Should I Do?

You should just chill. Seriously. If your diet tanked because of your kids pizza party. Do better the next day. If you know your cycle is coming up but you’re mad that you feel bloated and the scale isn’t moving. Know that you're retaining water, wait until next week to weigh yourself. Or, if you blew it in Vegas despite the 2 drink per night limit you set for yourself…just be lucky you’re alive .

What If I Just Don’t
Weigh Myself – Ever?

That is certainly an option. But tracking progress is important. The scale is a good measure of long run progress. So what I’ll say is this: If you are mentally impacted by day by day scale fluctuations, if you aren’t fully bought in to the concepts of this video yet, then probably weigh yourself less frequently. But, if you can know that a 2-pound jump day after day isn’t fat gain, then more frequent weigh ins make sense. That being said, I’ve had clients who did well on daily weigh ins, I’ve had client who did well on weekly or bi-weekly weigh ins, and I’ve had clients who weighed in once a month and all of those people saw results. So, you need to do what works best for you.

I Hear You Bro, But I
Need The Scale Back Down!!!

If you think you’re retaining water and you want the scale to drop asap. Yes, reduce sodium intake, that should speed up the process and that should get you back to normal. But honestly, knowing everything you know now after watching this video, I don’t think it’s necessary. Id rather you focus on the things that matter like; you're training intensity, keeping nutrition on point, recovering properly, and continue to use the scale only as a measure of long run progress.


More Detailed Explanation: http://www.ontheregimen.com/2014/02/0...

Mike Vacanti is a writer, entrepreneur, online fitness coach and trainer for Gary Vaynerchuk. Read more about Mike at his website: http://ontheregimen.com/

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