Everyday I talk to different people about their fitness goals and regularly I hear how hung up people get on being a specific weight. This article is a very basic debunking of why you should not hang all your hopes on a scale weight.
Weight is affected by these factors
Although it may seem like the major contributing factor to weight gain or loss over the course of a week it isn’t the main culprit. This means any medium to large fluctuations seen within 7 days are not necessarily fat related.
Fat is only gained or lost at very moderate rates. For an overweight person losing 800-1500 grams per week is a fantastic result.
If you are diligent with your healthy eating program it is highly unlikely that any weight gain will be made up of fat.
Much the same as fat, muscle gains happen at a slow rate. It is important to note that muscle is more dense than fat, On average, the density of fat is 0.9 g/mL. The density of muscle is 1.1 g/mL.
Muscle takes up less physical space than fat. Muscle is around 4/5th the size of fat, this means two people may be the same height and weight, but the person with a higher body fat percentage will wear a larger clothing size.
Weight can also fluctuate 1-2kg on a daily basis. This can be due to hydration levels, previous meals (muscles will store more energy if you have had a Carbohydrate dense meal the night before).
If you must weight yourself on a daily basis this formula will help to give you a more accurate interpretation of your weight patterns.
1. Make sure you weight yourself at the same time each day preferably wearing the same clothes.
2. Record your weight daily
3. Compile the results until you have 10 days worth of data
4. Average the 10 days out, this will give you a starting amount and keep the results as accurate as possible
5. Continue recording your weight daily but only average the last 10 days (drop the oldest days weight in off the average, This should give you a trend and tell you if your training and nutrition is working efficiently)
If you have an questions or would like further information on a program to get started contact us now!