The Sliding Scale Part 2: Water Works

We've all been there: You're motivated to lose weight, you've been exercising most days of the week, you've stayed within your calorie (or point) range and feel like you're doing everything right. At the end of the week, you KNOW you've lost fat(weight) and can't wait to see your progress. Excitedly, you step on the scale and you close your eyes...hoping and praying--will you have lost 2 or 3 pounds this week? As you open your eyes to see the number, you see a 2 pound GAIN. Impossible. You step off the scale and repeat the process and the number is the same. WHAT?!!

The only thing more depressing than not seeing the scale go down, is seeing it unexpectedly go UP! HOW could this happen when you're doing everything right!?!? The most likely culprit: water.

In order to understand the complexities of the weight we see on the scale, we need to understand body composition, and here's a great visual. This model is about 152 pounds, 18% body fat (which is a little low for most women)and 60% water. That's right, the average (properly hydrated)person is roughly 55-65% water!


With more than half of your body being water, we're bound to have normal fluctuations in weight. Whether it's water retention from PMS, hormones,menopause, dehydration, too much salt, or a higher percentage of carbohydrates, it will show up on the scale as normal weight fluctuations and/or quick and sometimes significant gains or losses. If you've been following a healthy eating/exercise plan, whenever you see a big loss or gain in a day or two, it's most likely water weight.

Example 1: Salt:
On Friday you weighed in at 154 pounds.
Saturday through Wednesday you stuck to your 1500 calories and exercised 30 minutes each day.
Thursday you stayed in your calorie range and exercise, but had a controlled snack of chips and salsa (you weighed and measured the servings), so you're certain you will be down on the scale in the morning.
The next day (Friday) you wake up, with hope and delight. But your fingers are swollen and you can't get your wedding band off that normally slides off easily. You don't think much of it, an get on the scale. It reads 156 pounds.
You're up 2 pounds!! What happened?! You feel like giving up and giving in. What's the use if you "follow the rules" and still don't lose weight?!

Well, first off, we know that it takes 3500 calories to gain (or lose) a pound of fat. If you really tracked your calories and stayed in your range of 1500 calories, it would be impossible for you to gain 2 pounds of fat. Gaining 2 pounds of fat would mean that you ate 3500 x 2, or 7000 calories OVER your maintenance calorie needs--and that wasn't the case!

So here's what happened:

You have probably been careful about your salt intake, and consuming a large amount of salt with the chips and salsa made you retain some water weight.

Here's the skinny on salt:

Along with other electrolytes, our bodies rely on sodium and potassium to carry the electrical impulses that control our bodily functions. For our bodies to function properly, it's important that the concentration of these electrolytes remain constant.

When we drink enough water, our kidneys are able to maintain equilibrium by increasing or decreasing the amount of water we retain. In our bodies, water flows from a lower "salty" environment to a higher one in an attempt to balance the levels. After we consume large amounts of salt, it is the water moving from our bloodstream into our skin that gives us that "puffy" look and makes it hard to get our rings off and our skinny jeans zipped up. It's a good rule of thumb to drink extra water when you are consuming salty foods to help mitigate this effect.

Example 2: Carbohydrates:
Why do low-carb diets work so well for initial, quick weight loss? To cut to the chase it's more about water. Simply put, with each gram of carbohydrate eaten, the body stores an extra 2.7 grams of water! Consumption of simple (and higher glycemic) carbohydrates can also cause increased insulin secretion, which can also cause water retention. When you eat a meal higher in carbohydrates (especially high glycemic with no fiber), you will retain more water. Personally I feel good eating about 40% of my diet in carbs and I can tell when I've eaten more than 50% because I feel bloated and have swollen fingers.

By finding what works for you, maintaining an adequate carbohydrate intake and drinking plenty of water, you can definitely control this aspect of water retention.

Example 3: PMS, menopause and hormones:
If you've been reading my blog, you probably know that I went through menopause at 34--so I know hormone changes! Last week I mentioned that along with my TMJ problems, I was having some "female" issues. I didn't want to say what was going on until I spoke with my doctor. After having sudden pain and cramping, I had an ultrasound, which apparently showed I had a ruptured ovarian cyst, which in turn caused some hormonal shifts. All I know is that it's been painful and I was bloated like a blow fish! Here's my weight graph over the last two weeks (before and after hormonal changes from the ruptured cyst):
Today I'm back down to 123 pounds. What if I would have only weighed on the day I was at 129 lbs? Whether this is a weight trend for you every month due to PMS, perimenopause or menopause, understanding that these fluctuations are not associated with fat are key to not allowing the scale to be your emotional compass for the day. The scale WILL go back down! Click here to read a great article on this!

Example 4: Dehydration:
Have you ever been to the Hoover Dam in Nevada or the Grand Coulee Dam in Washington? They are amazing man-made hydropower plants--structures that harness water's energy and use simple mechanics to convert that energy into electricity. A dam holds back water, creating a large reservoir.

What does this have to do with our bodies? Well, the body creates an internal dam when it is dehydrated. Just like the Hoover Dam, our bodies build up a reservoir of water and don't want to release it. Every major system in our bodies depend on water to function properly.

Here are the major functions of water in the body

Instead of creating a dam (retaining water), we want to create a waterfall to keep the water flowing properly thorugh our bodies...think Niagara Falls. In order to accomplish this, we need to stay hydrated and drink plenty of water. One way to check if you are hydrated is the color of your urine. It should be light yellow in color. If it is dark yellow and very concentrated, you're probably not well-hydrated. (Vitamins, supplements and medications can all change the color of urine so you have to be mindful of this).

The key to drinking enough water is to spread it out through the day. Don't try to drink it all at once, which can also be dangerous (in huge amounts)--and don't start off drinking a lot either. I usually drink 3 liters of water a day. If you haven't been drinking any, start with 4 cups a day and work your way up to 1-3 liters. Once your body gets used to it you will feel dehydrated without it. If you feel like you are doing everything else "right," this could be the missing link for you.


So, by staying properly hydrated and watching your salt and carbohydrate intake, you can avoid a lot of the ups and downs on the scale. In turn, this also means when quick weight fluctuations do happen, you can think back to what you did/didn't consume and not freak out. Tracking your weight during hormonal changes is also very helpful and will help you be in-tune with your body's rhythms.

Note: if you have medical issues always check with your doctor, this information is for educational and entertainment purposes only.

Next week: The Sliding Scale Part 3: Body composition: Lean Mass vs. Fat Mass