Thursday, January 26, 2012

I Slipped Off My Diet This Week





“I slipped off my diet this week and put on 4 pounds!”    No you didn’t actually.


One of the many reasons that people fall off their diets is because they will accidentally slip off for a couple days and then see negative results on the scale. For most people when they see that they regained weight they will naturally think that it was all fat. This is absolutely NOT true. 

When you diet and lose weight, you are taking things away from your body that it's used to having. When this occurs you are naturally reducing the amount of calories you consume, and therefore your body burns fat for energy. However, when you re-introduce those foods into your diet, your body will retain water and therefore put pounds on the scale. 

The number one type of food which will make you retain water is carbohydrates. It is especially bad to consume a large amount of carbs 1-2 days before a weigh in because your body will hold onto water as well as glycogen (energy from carbs which is stored in your muscles for later use) if you do not use it up.  So if you eat a lot of carbs and sit on the couch for hours, you will weigh more than you would if you hit the gym and burned off the glycogen.






I remember one time I went to an Italian restaurant for dinner with my girlfriend and of course ate a huge bowl of linguine. For the rest of the night I sat and watched a movie and then went to bed. The next morning I got up and weighed in. To my horror I had gained 3 pounds since the previous week and I freaked out (this was before I knew about water and glycogen retention). The next week when I weighed in I lost 5 pounds, the water and glycogen retention was far gone, and my body returned to normal. 

So for anyone who gets on the scale and sees a significant weight gain, say 3 or more pounds, only about .5-1lb of that was fat. I guarantee that fact unless you ate a surplus of 10k calories that week, which I highly doubt. 

In short- If you get on the scale and you are horrified at weight gain don’t stress about it.  If you watch your diet the following week and watch your late night carb intake 1-2 days before weighing in, you may be surprised to see you lost 5 or more pounds.


My tip- no one should deprive themselves of their favorite foods. A cheat meal can actually make you lose more weight that week by tricking your metabolism. Go and have what you are craving one day this week, don’t worry about calories - just eat to enjoy and don’t look back. I did it and lost 85 pounds in 6 months. Fitness should be fun =)

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.
 

11 comments:

  1. This is something I struggle with lately! I weigh a couple of pounds more for 3 or 4 days and then I am back to normal. I can usually blame it on too much salt intake. When I get back to the low weight that I normally see, I am so relieved. I weigh every day. I lost 26 pounds almost 2 years ago and have kept it off. I am so afraid I will gain it back. I'm going to put your new blog on my favorite list! I think I'm missing some of your posts! Thanks!

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    1. LD: 26 pounds is a fantastic accomplishment and to successfully keep it off for 2 years is a testament to your determination. Good for you!

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  2. i wouldnt worry about that at all. like you said salt plays a major role in weight flucuation and so does carbohydrates. i didnt eat carbs for 4 days and lost 5 lbs but went back to eating them and gained 3 of those back. sometimes it helps to not focus on the scale weight but instead how your clothes fit and how you look in the mirror. i know youll keep that 26 lbs off too!

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  3. PARABENS CARA VOCÊ FAZ UM BOM TRABALHO DE ALIMENTAÇÃO, EU TAMBÉM ESTOU NA PRIMEIRA FASE DA DIETA E NEM VI MEU PESO DESSE MAIS A MINHA DISPOSIÇÃO ESTÁ EM MELHOR PARA AS ATIVIDADES DO DIA A DIA, PRETENDO SEGUIR OS SEUS CONSELHOS E ME SUPERAR A CADA DIA, TENHO 190,00KG MAIS STOU CONFIANTE QUE ATÉ AO FIM DO ANO VOU ESTAR BEM MAIS MAGRO!

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  4. I think I'm an endomorph. For the post-workout meal, does that mean I should just take whey protein drink w/o bananas (or high GI carbs)?

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  5. If you are exerting yourself in the gym you should take both the protein and fruit or just the protein and then include carbs in your next real meal. What you weight loss will ultimately come down to Is calories in vs calories out.

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  6. How did or do you lose all the extra skin? do you just keep working out to tighten or...?

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  7. hey tony what are your thoughts on intermittent fasting? have you ever used any fasting to lose weight?

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    1. I never fast. I prefer to exercise and use lean meat and protein meals.

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  8. Indeed, we need to consult a professional nutritionist for a certain diet or program that will work for us. We do not have to be alone in our journey towards our desired weight. There are pros of diet and exercise who are more than willing to help us to achieve a healthy lifestyle.

    Julene Mangrum

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Feel free to leave a message or a question. I will try to address your questions in a future post instead of on an individual basis. Also feel free to e-mail me, however, your questions will be posted in a future post with an answer. Thanks!