Hello ..I'm new with a few questions

ren1016 · 07-07-2008, 02:43 PM

Hello everyone. I started this woe June 4...so its been alittle over a month now. I am down 12 lbs so far that was mostly in the first 2 weeks. The last 2 weeks I have lost the same 2 lbs over and over again. I'm down 2 then up 2. I am still stuggling to get in 64 oz of water a day, most days I drink about 50 oz. I'm just wondering if my water intake could be part of my problem....any suggestions would be great. Thanks alot.

PhillyDude · 07-07-2008, 02:54 PM

Welcome to LCF!

Jaded62 · 07-07-2008, 04:11 PM

It could be. Try upping your water intake and see if it helps.Congrats on your 12 pound loss.

Teresa123 · 07-07-2008, 05:30 PM

Considering the small overall amount of weight you have to lose---12 lbs is a huge amount so your body is going to need a little time to adjust! Also, a lot of people experience what they call a post induction stall. It happens around weeks 3-5 and it seems like this is typically the time when people give up....great initial results gets people all excited--then nothing. So, hang in there, this is all normal. In a few weeks you will start to see a steady (although likely much slower) loss. You are doing great!

suzanneyea · 07-07-2008, 05:33 PM

You didn't post what you are eating or your excercise...

daisyHair · 07-07-2008, 06:41 PM

This is long.. but you will be amazed and much less worried, when you read it:

WHY THE SCALES CAN LIE:

We've been told over and over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just cant bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence its reading. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink the more of it your body retains. If you are even slightly dehydrated your body will hang onto its water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter:
“Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of “proper dieting”, each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result – you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.”

This is what we have been telling folks. You lose inches but not pounds because your body plumps the fat cells. I tell them it is a complicated biochemical process that your body replaces the fat molecules with water and fluids until you exceed your bodies predetermined fluid level. Then your body will release a chemical that releases all this stored water and you get sudden overnight loss of several pounds. Then the cycle starts over again with inches gone and the scales lag behind.

The good news is that this water replacement is temporary. It’s a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting. However, if you give those fat cells some time, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show.

Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have high sodium content. That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to Tom. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored in the muscles themselves. This energy reserve weighs more than a pound and its packages with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with its associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you have had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different that putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner in not fat. It’s the actual weight of everything you have had to eat and drink. The added weight of meal will be gone several hours later when you have finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely; in fast it is not humanly possible. So when the scale goes up 3 – 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calories rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7
days, it’s physically impossible for all of that to be fat. What you are really losing is water, glycogen, and muscle.

This brings us to the scales sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose “weight,” that doesn’t necessarily mean that you have lost fat. In fact, the scale has no way of telling you what you have lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you are just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author or “Body Fueling,” compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that is doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a take of water, and bioelectrical
impedance measures the degree to which your body fat impedes a mild electrical current.

If you thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be you very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take in stride. It’s a matter of mind over scale.

By Renee Cloe,
ACE Certified Personal Trainer

ren1016 · 07-08-2008, 10:47 AM

Thank you for all your responses. I am eating around 20 carbs per day. Carbs are mainly coming from salad, asparagus, califlower, spinach. Every once in awhile I will eat some sugar free jello. I am walking about 2 miles 3 times a week, probably not enough exercise but I am not a big fan of it. I know I feel alot better more energy, and I feel more in control of my eating. I know I need to up my water intake, I struggle with that. Is crystal Lite allowed? Thank you all for your help.

07-07-2008, 02:43 PM	#1
ren1016 Junior LCF Member Join Date: Jul 2008 Posts: 5 Gallery: ren1016 Stats: 164/140/135 WOE: Atkins Start Date: 06/04/08	Hello ..I'm new with a few questions Hello everyone. I started this woe June 4...so its been alittle over a month now. I am down 12 lbs so far that was mostly in the first 2 weeks. The last 2 weeks I have lost the same 2 lbs over and over again. I'm down 2 then up 2. I am still stuggling to get in 64 oz of water a day, most days I drink about 50 oz. I'm just wondering if my water intake could be part of my problem....any suggestions would be great. Thanks alot.

07-07-2008, 06:41 PM	#6
daisyHair MAJOR LCF POSTER! Join Date: May 2007 Location: Orlando Posts: 1,830 Gallery: daisyHair Stats: 257/209/207/135 WOE: Atkins OWL	This is long.. but you will be amazed and much less worried, when you read it: WHY THE SCALES CAN LIE: We've been told over and over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just cant bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence its reading. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale. Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink the more of it your body retains. If you are even slightly dehydrated your body will hang onto its water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water. A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter: “Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of “proper dieting”, each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result – you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.” This is what we have been telling folks. You lose inches but not pounds because your body plumps the fat cells. I tell them it is a complicated biochemical process that your body replaces the fat molecules with water and fluids until you exceed your bodies predetermined fluid level. Then your body will release a chemical that releases all this stored water and you get sudden overnight loss of several pounds. Then the cycle starts over again with inches gone and the scales lag behind. The good news is that this water replacement is temporary. It’s a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting. However, if you give those fat cells some time, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show. Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have high sodium content. That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners. Women may also retain several pounds of water prior to Tom. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high sodium processed foods to a minimum. Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored in the muscles themselves. This energy reserve weighs more than a pound and its packages with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with its associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale. Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you have had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different that putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner in not fat. It’s the actual weight of everything you have had to eat and drink. The added weight of meal will be gone several hours later when you have finished digesting it. Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely; in fast it is not humanly possible. So when the scale goes up 3 – 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calories rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you are really losing is water, glycogen, and muscle. This brings us to the scales sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose “weight,” that doesn’t necessarily mean that you have lost fat. In fact, the scale has no way of telling you what you have lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you are just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue. Robin Landis, author or “Body Fueling,” compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that is doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a take of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current. If you thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be you very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take in stride. It’s a matter of mind over scale. By Renee Cloe, ACE Certified Personal Trainer __________________ 44 years old.................Walking around 17 miles a week right now (average 3 miles a day). "I've Never Had a Humble Opinion. If You Have an Opinion, Why be Humble About it?" Joan Baez Progress pix:http://www.lowcarbfriends.com/bbs/ma...s-pix-too.html Http://www.myspace.com/runundefined

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07-07-2008, 02:54 PM	#2
PhillyDude Senior LCF Member Join Date: Dec 2006 Location: Lehigh Valley, PA Posts: 808 Gallery: PhillyDude WOE: Atkins Start Date: Started seriously on November 1st, 2006	Welcome to LCF!

07-07-2008, 04:11 PM	#3
Jaded62 Senior LCF Member Join Date: Jan 2008 Posts: 288 Gallery: Jaded62 WOE: Atkins Start Date: 01/25/08	It could be. Try upping your water intake and see if it helps.Congrats on your 12 pound loss.

07-07-2008, 05:30 PM	#4
Teresa123 MAJOR LCF POSTER! Join Date: Oct 2006 Posts: 2,132 Gallery: Teresa123 Stats: (350)320/151.0/150 WOE: Low Carb Start Date: Oct 2006	Considering the small overall amount of weight you have to lose---12 lbs is a huge amount so your body is going to need a little time to adjust! Also, a lot of people experience what they call a post induction stall. It happens around weeks 3-5 and it seems like this is typically the time when people give up....great initial results gets people all excited--then nothing. So, hang in there, this is all normal. In a few weeks you will start to see a steady (although likely much slower) loss. You are doing great!

07-07-2008, 05:33 PM	#5
suzanneyea MAJOR LCF POSTER! Join Date: May 2008 Location: Quebec Posts: 1,023 Blog Entries: 3 Gallery: suzanneyea Stats: 120 WOE: Atkins	You didn't post what you are eating or your excercise...

07-08-2008, 10:47 AM	#7
ren1016 Junior LCF Member Join Date: Jul 2008 Posts: 5 Gallery: ren1016 Stats: 164/140/135 WOE: Atkins Start Date: 06/04/08	Thank you for all your responses. I am eating around 20 carbs per day. Carbs are mainly coming from salad, asparagus, califlower, spinach. Every once in awhile I will eat some sugar free jello. I am walking about 2 miles 3 times a week, probably not enough exercise but I am not a big fan of it. I know I feel alot better more energy, and I feel more in control of my eating. I know I need to up my water intake, I struggle with that. Is crystal Lite allowed? Thank you all for your help.