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    Mia Schepis - Scale Weight Fluctuations - FINAL

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    ali noor
    This document discusses factors that can cause scale weight fluctuations, including food and water intake, exercise, stress, hormones, and sodium intake. Specifically: 1. Food and water intake can significantly impact scale weight in both the short and long term. Consuming large meals or changing fiber/carb intake can cause temporary weight increases as food passes through the digestive system. 2. Other temporary factors like menstrual cycles, exercise, and stress can also influence scale readings through water retention. Increased cortisol from stress and inflammation from exercise both draw water into tissues. 3. To best track weight loss progress, it is important to weigh oneself at the same time each day after emptying your bladder, using the same

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    Mia Schepis - Scale Weight Fluctuations - FINAL

    Uploaded by

    ali noor
    21 views15 pages
    This document discusses factors that can cause scale weight fluctuations, including food and water intake, exercise, stress, hormones, and sodium intake. Specifically: 1. Food and water intake can significantly impact scale weight in both the short and long term. Consuming large meals or changing fiber/carb intake can cause temporary weight increases as food passes through the digestive system. 2. Other temporary factors like menstrual cycles, exercise, and stress can also influence scale readings through water retention. Increased cortisol from stress and inflammation from exercise both draw water into tissues. 3. To best track weight loss progress, it is important to weigh oneself at the same time each day after emptying your bladder, using the same

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    This document discusses factors that can cause scale weight fluctuations, including food and water intake, exercise, stress, hormones, and sodium intake. Specifically: 1. Food and water intake can significantly impact scale weight in both the short and long term. Consuming large meals or changing fiber/carb intake can cause temporary weight increases as food passes through the digestive system. 2. Other temporary factors like menstrual cycles, exercise, and stress can also influence scale readings through water retention. Increased cortisol from stress and inflammation from exercise both draw water into tissues. 3. To best track weight loss progress, it is important to weigh oneself at the same time each day after emptying your bladder, using the same

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    21 views15 pages

    Mia Schepis - Scale Weight Fluctuations - FINAL

    Uploaded by

    ali noor
    This document discusses factors that can cause scale weight fluctuations, including food and water intake, exercise, stress, hormones, and sodium intake. Specifically: 1. Food and water intake can significantly impact scale weight in both the short and long term. Consuming large meals or changing fiber/carb intake can cause temporary weight increases as food passes through the digestive system. 2. Other temporary factors like menstrual cycles, exercise, and stress can also influence scale readings through water retention. Increased cortisol from stress and inflammation from exercise both draw water into tissues. 3. To best track weight loss progress, it is important to weigh oneself at the same time each day after emptying your bladder, using the same

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    of 15

    Understanding Scale Weight

    Fluctuations
    Mia Schepis

    SCALE WEIGHT FLUCTUATIONS


    WHAT DOES THE SCALE WEIGHT MEAN?
    Scale weight is our relationship with gravity, and is
    reflected by a number at the time of weighing in!

    Body ‘weight’ constitutes both FAT MASS and FAT


    FREE MASS.

    Scale weight can cause anxiety for many individuals,


    due to a lack of understanding and
    misinterpretation as to how we can use this value
    to measure of progress.

    SCALE WEIGHT FLUCTUATIONS


    FACTORS THAT MAY INFLUENCE SCALE WEIGHT
    1. FOOD VOLUME STILL IN THE GUT

    10. TRAINING STRESS 2. WEIGH IN TIME

    3. MENSTRUAL CYCLE 3. TIME OF LAST MEAL

    4. STRESS 4. CARB INTAKE

    5. WATER INTAKE 5. FIBRE INTAKE

    6. SODIUM INTAKE
    SCALE WEIGHT FLUCTUATIONS
    1. FOOD VOLUME IN GUT
    ● After a full day of eating, we can
    expect to weigh in heavier at night
    time.
    ● Eating a large volume of food may
    equate to heavier weight the next
    morning.
    ● Higher scale weight is acute and can
    at times mask fat loss

    SCALE WEIGHT FLUCTUATIONS


    2. WEIGH IN TIME
    ● The actual process of weighing in can just
    as readily impact the number that the
    scale reflects → Want to remove
    variables!
    ● Weigh in first thing in the morning (after
    voiding)
    ● Keep weigh in time the same.
    ● Use the same set of scales with the same
    placement on the floor.

    SCALE WEIGHT FLUCTUATIONS


    3. TIME OF LAST MEAL
    ● Changing meal times may impact
    scale weight

    ● Delayed digestion

    ● Increased food volume still in the


    gut

    SCALE WEIGHT FLUCTUATIONS


    4. CARBOHYDRATE (CHO) INTAKE
    ● Carbs bring water into
    the body’s cells

    ● 1 gram of CHO + 3-4


    grams of water =
    Glycogen

    SCALE WEIGHT FLUCTUATIONS


    5. FIBRE INTAKE
    ● Fibre is a type of carbohydrate
    ● Creates bulk in our stools
    ● Assists with feeling full and
    emptying bowels
    ● 20-30g is a reasonable amount to
    eat within a 24 hour period
    ● Changing the amount/type of
    fibre being consumed can affect
    our scale weight
    ● Fibre draws water into the
    intestinal tract

    SCALE WEIGHT FLUCTUATIONS


    6. SODIUM (SALT) INTAKE

    ● Sodium causes fluid retention.


    ● If you eat a meal high in
    sodium, your body will retain
    more fluid to ensure that
    electrolyte levels within the
    body stay within their ranges
    and are tightly regulated.

    SCALE WEIGHT FLUCTUATIONS


    7. WATER INTAKE
    ● 1 litre of water = 1kg in
    weight (1L of water
    consumed, will see a 1kg
    increase on the scales)

    ● Dehydration or
    overhydration will reflect
    on the scale.

    ● Fluid can be lost due to


    increased respiration,
    sweating and urination.

    SCALE WEIGHT FLUCTUATIONS


    8. STRESS
    ● Increased cortisol (stress
    hormone) levels can lead to
    fluid retention.
    ● Cortisol reacts with the
    adrenal gland which controls
    our salt and water levels
    within the body (water
    retention is back!)
    ● Fat loss efforts may be
    masked until stress is
    addressed, managed and
    reduced.

    SCALE WEIGHT FLUCTUATIONS


    9. HORMONES/MENSTRUAL CYCLE
    Ladies, I’m talking to you now!
    ● Scale weight may fluctuate during particular stages of the menstrual
    cycle (between 0.5-4kg!)
    ● Water retention (decreased progesterone)
    ● Increased carb consumption (decreased oestrogen) → increased overall
    energy intake + water retention!
    ● Changed bowel movements

    SCALE WEIGHT FLUCTUATIONS


    10. TRAINING STRESS & DAMAGE
    ● Fluid lost during training (through respiration & sweat) ● Inflammation = draws more water into damaged
    ● Tissue damage = stress = inflammatory response tissues

    SCALE WEIGHT FLUCTUATIONS


    1. How is it possible to gain 1kg in a day?
    2. What does transient weight mean?
    3. How can I use weight fluctuations to understand if I am on track for my
    calorie deficit/surplus?

    SCALE WEIGHT FLUCTUATIONS


    REFERENCES
    https://www.jpshealthandfitness.com.au/what-the-scale-is-not-telling-you/
    https://www.jpshealthandfitness.com.au/factors-influencing-overnight-weig
    ht-fluctuations/
    https://www.jpshealthandfitness.com.au/female-fat-loss-its-different/

    SCALE WEIGHT FLUCTUATIONS

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