What does the number on the scale really mean?

There are several things in the morning that set the mood for the whole day. One of them is the scales, which we jump on immediately after waking up. Fortunately, the readings of this mechanical or electronic demon are just numbers. They may or may not be an accurate reflection of the real state of affairs. The life hacker understands whether it is possible to believe the arrow of the scales.

What are the readings of the scales

Let's assume that there is a hypothetical parallel universe where the weight of each person is constant. Ivan lives in this universe, who has 75 kg of dry weight and 25 kg of adipose tissue. This means that in general he weighs 100 kg, a quarter of his body is fat.

Now let's transfer Ivan to our universe. The one where the readings on the scales jump in all directions, regardless of our desire. How much will it weigh here? Approximately 98-103 kg. We got this result using the formula below.

Scale reading = real weight + weight fluctuations.

Real weight is the weight you would have in a hypothetical parallel universe. There are several reasons for fluctuations in weight.

Factors That May Affect Weight Fluctuations

1. Stocks of glycogen

Their amount depends on the current level of carbohydrate intake. For every gram of carbohydrates your body stores as glycogen, an additional three grams of water is retained.

If you are on a low-carb diet for a long time, your weight will be the lowest possible. And if only yesterday, with your direct participation, a can of chocolate paste suddenly ended, then the maximum possible.

2. The presence or absence of edema

If you sharply increase the salt content in your diet (for example, ate a can of pickles at a time), most likely, this will provoke a weight jump. Accordingly, if you eat less salt, your weight will decrease.

Remember that the body adjusts to a stable level of salt intake through the hormone aldosterone. And if nothing happens to you with the usual diet from a bag of salted peanuts, then after a long salt-free diet you will be "flooded" from one nut.

3. Menstrual cycle

A woman's weight can vary depending on the phase of the cycle. Not only because of increased appetite, but also because of edema. The most reliable way for women to track their weight is to measure it monthly.

4. Dehydration

A very obvious reason, but it is unlikely to affect you, unless you live in the desert.

What retains water in the body

Why is the balance reading so unstable while we are dieting? The reason is that glycogen is a much more elusive substance than fat. Thus, fat is lost gradually, and glycogen stores change in leaps and bounds. Let's track what happens to them in different situations.

Glycogen stores are maximized(This often happens after breakdowns and overeating). After a couple of cakes or pizzas at a time, the scale arrow may show a few extra pounds. But this is the weight of the water retained in the body. And a sad losing weight will think that he has returned the lost pounds.
Glycogen stores are minimal. This is true for adherents of the keto or paleo diets, as well as the Ducan or Atkins diets. These nutritional systems usually result in rapid and dramatic weight loss from the earliest days. These are natural reactions associated with the replenishment or depletion of glycogen stores. On such diets in the early days, you lose water, not fat.

The most offensive thing is that the puffiness outwardly makes us thicker than fat. That is, a person with two kilograms of edema will look as if it were five kilograms of fat.

Experiment with yourself. Take full-length photos weekly while dieting. And when you've lost a few pounds, take a new photo after a day of free meals (and a couple of slices of grandma's pie). Compare the last photo with the one with the same weight.

You will notice that you look fatter in the image with the glycogen-retained water than with the same weight in the form of fat. Therefore, in any case, do not fall into despair after breakdowns, even if the scales show a confident plus. This is just water retention and is temporary. Your actual weight has not increased significantly.

Oftentimes, people gain muscle mass or weight from glycogen stores during the diet. If the scales don't make you happy, there is no reason to worry: with a balanced diet and proper exercise, the amount of fat will steadily decrease.

How to correctly interpret the readings of the scales

Correct interpretation of weight is a whole story. Most rely on them as the last resort in the matter of losing weight, instead of analyzing the state of their body as a whole.

Balance readings by themselves are useless. To understand your true weight, you need to consider the following indicators.

1. The size of the waist. It is your most reliable assistant in fat loss monitoring. To be sure, take three measurements every week: at the navel, five centimeters higher, and five centimeters lower.

Celebrate your progress. If, taking into account all the indicators, the waist has become smaller, most likely, the amount of fat in your body is successfully reduced.

2. Energy level. If your diet is aimed at creating a calorie deficit in the body, activity level will be a great indicator of success. When there are more kilograms on the scales, but you feel strong and energetic, you should know: you are building muscle mass (and, as you know, with the same volume, it is heavier than fat).

3. Swelling. They will tell you how reliable the other measurements are. Watch out for those parts of the body where water is used to accumulate in your body. These can be hands, feet, face, or other parts of the body.

If in the morning your eyelids look more like small pads, it is better not to exhaust yourself with weighing at all, but wait until the swelling subsides. For this, it is enough to eat right for several days.

What is your relationship with the scale? Do you weigh yourself every morning or once a week? Focusing on the number on the dial when evaluating the effectiveness of the diet? Share your experience in the comments.