Do Weight Changes On Your Scale Translate To Fat Loss (or gain)?

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In a word, no.

On a day-to-day basis, your scale will NOT tell you about fat tissue changes, which are minimal during a short 24-hour timescale. It will tell you about four things: your bowel movements, your peeing, carb intake (reflected in glycogen storage), and blood volume (influenced by salt intake). Blood volume won’t vary that much unless you’re an MMA fighter cutting weight, so let’s focus on the other factors.

The mass of different people’s poop and your pee can vary tremendously, and hence impact your scale weight. In fact, the daily mass of poop can vary from around 15 grams to around 1.5 kg (0.03 pounds to 3.3 pounds … which is a scary large amount of poop) between different people. Heavy people have heavier poop because they eat more, and fiber can also have a major impact on poop weight.

Urine output is also quite variable, ranging from around 0.6 kg to 2.6 kg (1.3 pounds to 5.7 pounds) when at least somewhat hydrated.

But glycogen storage is probably the main difference maker. Poop and pee won’t differ too much within one individual from day to day, but if you eat low-carb for around three days, your glycogen levels can go down by two-thirds. Which can really affect body weight, because glycogen can make up around 5-10% of the weight of your liver, and 2% of the weight of your muscles. And as you can see below, most of our body weight comes from muscle and organs.

Since the average person stores around 500 grams of combined glycogen in their muscles and liver (although that can get to over 1000 grams in some people), and glycogen is bound to water (which increases the weight by quite a bit), daily carb intake can have huge impacts on your scale weight.

On the flip side, Wi-Fi scales make it super easy to track your body weight, taking only seconds a day. You no longer have to write anything down, and can see your progress over time with just the click of a button. Weighing isn’t at all necessary for weight loss (and in fact, some people do better with things like measuring waist circumference, taking pictures, watching how their clothes fit, or not tracking anything at all). We have to rememer that there is a bigger picture than the scale. If you feel the need to weigh in, I would recommend once a week.

….But how can you really ensure weight loss outside of these factors?

Consistency! As cliche as it may soundConsistency is key in seeing major changes in your body over time.

What does consistency look like?

* Working out 3-5 days a week
*Eating healthy- atleast 80% of the time.
*A good sleep routine, consisting of 8 hours of sleep.
*Staying hydrated daily – Your Body weight in ounces divided by 2

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