Wait! Wait! Water Weight?

do0rdiet.blogspot.com
by Christina_2009

Did you know the average person's body weight will fluctuate about 3 pounds from day to day? This is due to water retention or release. This is one reason people who are dieting should NOT get on the scale everyday.

There are varying opinions of how often one should weight. I think Bob Greene suggests weighing at the end of a 3 month period. I try not to weigh more than once a month. Some folks do it once a week. And then there are those who are addicted to the scale, they weigh everyday and sometimes more than once a day. This type of obsession with the scale is only a set up for failure. There really is very little you can do to prevent this 3 pound fluctuation and ladies... it's worse for us than the men.
Some things that can influence water retention include:
hormones
amount of salt or sodium in even just one serving of a particular food
the body's general level of hydration
amount of sleep you get (in one night or on a regular basis)
how much exercise you are doing
type of exercise you are doing
how long you stay in the bath
amount of fiber in your diet
your diet in general.
In other words, there are too many factors to control to count on eliminating that daily fluctuation. Sure you could take steps to minimize this fluctuation, but I think your energy would be better spent developing your healthy eating habits and exercising more. Bottom line... stay off the scale as much as possible. Work on changing your menu, eating habits, and incorporate more physical activity. Don't worry about what the scale says. Focus on your habits. You WILL see positive changes.
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Another One Bites the Dust.... but how?

One more pound lost. But according to My Food Log I shouldn't have. How did this happen? The best explanation I have is that on Saturday (after having a "red day" on Friday) I worked a catering job for my father-in-law. It was hot, so very, very hot. I also had a "red day" on Saturday. And I have had one today too. I suppose I have exercised so much that I am still burning calories instead of storing them. This puts me at 17 pounds lost since June 4, 2007. I am right on schedule for reaching my first goal. This is also helpful as the coming weekend, I will surely eat too many calories, but I will be engaged in much more activity than usual. On a side note, I am wondering if anyone is out there... reading I mean. The comments seem very sparse. Give me a shout if you're reading. Read more!

This Really Works (My Diet Plan)

The Long and Short of My Diet Plan (Short First). I am down 14 pounds since June 4, 2007!

The Short

1. 1200 calories daily
2. no more than 500 calories in 4 hours
3. 60 or less grams of fat daily
   
4. use the Food Pyramid
5. eat normal foods
6. eat recommended portions (or less)
7. stay hydrated
8. exercise
9. log calories, track progress
10. DO NOT GIVE UP!

The Long

My starting weight is 214 pounds. My goal weight is 140 pounds. I want to loose 74 pounds. I divided that goal into 2 major parts. I initially want to loose 34 pounds. This will put me at 180 pounds. Upon achieving this goal I will have to reevaluate my methodology as my body will no longer be burning the same amount of calories. The heavier you are, the more calories your body burns. The first premise of my diet is to reduce my daily caloric intake to 1200 per day. I also want to divide these calories into 4 meals. Ideally I would consume 300 calories at each meal. This is not always possible, especially when eating on-the-go or at a gathering. The second premise of my diet is to consume no more than 500 calories in any given 4 hour period. Any calories consumed over 500 at the same time are stored in the body as fat. Allowing up to 500 calories in one meal will give me flexibility when eating out or in a group. I will still remain at a daily total of 1200 calories. The third premise of my diet is to limit fat intake to 60 grams in one day. Eating more than 60 grams of fat in a day means that I have not eaten sufficient servings from all of the basic food groups or have neglected to eat from one or more of the groups altogether. Premise four of my diet is to be guided by the USDA Food Pyramid. I want to eat at least one serving from each of the basic food groups daily. I also want to allow for some treats (sugar) and consume some fats to ensure proper digestion. The fifth premise of my diet is to eat normal foods. I want to eat the same foods that I serve my family. I am sure to slowly incorporate healthier, more calorie conscious, and lower fat meals into menus for my family. The idea here is to not have to cook one meal for my family and a separate meal for myself. Premise six of my diet is that I want to eat the recommended serving size of the foods I eat. Eating less than the recommended serving size is also acceptable as often the nutrition label on a food package and the USDA Food Pyramid have different measurements for one serving of a particular food. Eating less than the recommended serving size is also useful when quelling a craving or considering what extra flavor punches to incorporate into a meal. The seventh premise of my diet is stay hydrated. This will be especially important after the first 10 pounds come off as poor hydration can lead to baggy, hanging skin. Consuming the proper amount of liquid daily will aid digestion and help keep the excretory system functioning properly. Premise eight of my diet is to incorporate exercise. Exercise burns calories and build muscle. Muscle burns more calories. This is essential in order for the second part of my weight loss goal to be achieved. Premise nine of my diet is to not rely on the scale as the sole progress indicator. The way my clothing fits and the notches on my belt will also be good indicators of success. Using My Food Log and the calculations for calories burned should be the main indicator of progress. The weight scale should only be used as a reminder of previous success and as a final marker for goal completion. The tenth premise of my diet is to not give up, no matter what! Should I discover that my stated plan is not effective then I will reevaluate and modify the plan. I will not be satisfied until my goal weight is achieved. I will not revert into bad habits and an unhealthy lifestyle upon reaching my goal. Read more!