Why We Give-Up on Exercise

How many times have you given up on exercise? If you're like most of us, probably more times than you can count. There are plenty of reasons we find it hard to stick to an exercise program. Sometimes we give up for reasons beyond our control - An illness, for example, or an injury. Sometimes there's no particular reason. One minute we're exercising and patting ourselves on the back for it and, next thing you know, that 10 pounds is back and so is the guilt and frustration.

There's always a reason we give up and there are key moments that can happen in any exerciser's life to watch out for. These moments can create so much frustration, so much self-doubt, you may feel like you have no choice but to quit. However, it's often during these hard moments that you need to keep going.

Find out why you give up on exercise and what you can do about it.

You Give Up Because You're Not Losing Weight
If you exercise to lose weight, it's not terribly surprising that you expect to lose weight. And perhaps you even have realistic weight loss goals, say losing a pound or so a week.

However, you may notice a strange thing when you start an exercise program, a period of time where you may not lose any weight. The fact that it's quite common doesn't make it any easier to swallow. What's the point if you're not even getting results?

The point is that you're getting in shape, that's the point and you will lose weight but you have to change the foods you're eating. You can eat to gain fat or you can eat to lose fat. The exercise program may only be keeping you from gaining more body fat and not losing fat.

Why You Shouldn't Give Up

You may think this is the best time to give up, but this is precisely the moment to keep going and there are a bunch of reasons why. You may be losing inches instead of scale weight, which means you are getting results, just in a different way. Or your scale may be lying to you and not telling you the whole story. And don't forget, it's hard to lose weight. Think about this, is it weight you really want to lose or is it your body fat. It's not the same thing. When I first started my weight loss journey, I lost 30 pounds that year and I was still fat. What Happened, I want to give up.

But let's boil it down to the most important reason to keep going: Because sometimes you just have to keep doing it before you know how things will turn out. So, if you're in this situation, what if you could let go of weight loss for now and just let yourself do it? Let yourself exercise the best way you know how and let your body respond because it will in its own way. It may not be the way you envision, but it will respond if given enough time, consistency and attention to your sleep, stress management, workouts and, of course, your eating habits.

And keep in mind, there are things you can do if you're not losing weight such as take a look at your diet or hire a trainer or a dietitian to help you figure it out.

The big question is, how much time? The real answer is that it takes as long as it takes and weight loss will be different from person to person, depending on everything from genes and hormones to age and gender. My answer, based on personal experience with myself and my clients, is more like 3-6 months, sometimes up to a year depending on how much you have to lose and how long you have carried the extra weight. Remember that most of us need lots of practice to get a consistent workout program down and most of us will fail a few times along the way. A one-hour workout can burn 300 calories or more, but it can also only burn 100 calories if you're not doing the right type of workout.

Not losing weight is bad enough, but gaining weight after starting an exercise program can be downright horrifying. This is more common than you think and no one would blame you for having a knee-jerk response and quitting altogether. However, once again, this isn't the time to give up, no matter what the scale, or your mind, might be telling you. You can always change what you're doing or learn more about what to expect when you start a weight loss program, but what you can't do? Is give up.

If the scale is going up, that doesn't mean you're doing anything wrong. In fact, if you're doing cardio, strength training and you're tracking your calories - As in actually calculating how many calories you're eating - there's a very good chance you're on the right track, no matter what the scale is telling you. You may be gain muscle and because muscle weighs more than fat, the scale will go up temporarily.

Forget the scale, and start to measure inches. You can measure several different parts of your body once a week to see if you are going in the right direction. Check the internet for websites that can help you do measurements. It's the old school way of calculating progress. Your pants don't lie. And when you can wear a smaller size or you have lots of room in your pants, your making progress. Don't worry so much about what the scale says. It might take three months of hard work before you see any results. Remember that your diet is 80% of weight loss and your goal is to lose fat.

Get my latest ebook to help you in your weight loss journey.

You can tweet me at #ray0369

I write several blogs, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonlosingweight.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/couponThere’s two ebooks. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

Why is There so Much Sodium in Processed Foods?

People who need to cut back on their sodium are almost always told to cut back on processed foods, even foods that may not seem salty. That's because sodium is frequently used as a preservative and flavoring for many processed foods, either as salt or a component of special food additives.

You notice I don't say "salt". Salt is sodium, but there's more to sodium than salt, so it doesn't have to taste salty to have a lot of sodium.

Sodium as a Preservative

Using salt as a food additive is nothing new. In fact, it's been used as a preservative for centuries.

Salt is made up of sodium and chloride ions that reduce something called the water activity of foods. The water activity is the amount of water that's available for supporting bacteria growth or allowing other chemical reactions to take place.

Salt might also draw water out of any bacteria present, which kills them or, at least, slows them down quite a bit. In addition, salt enhances fermentation, which can be used as another technique for preserving foods.

Salt is an effective preservative on its own, but sometimes additional chemicals are necessary. Some of them work just like salt does to change the water activity, but others work by altering the chemical reactions that would typically result in spoiled foods and rancid fats. 

Sodium-containing preservatives include:

• disodium ethylenediaminetetraacetic acid
• sodium acetate
• sodium ascorbate
• sodium benzoate
• sodium diacetate
• sodium erythorbate
• sodium lactate

• sodium nitrate
• sodium nitrite
• sodium phosphates
• sodium propionate
• sodium sulfite

You'll find these chemicals in a variety of foods including salad dressings, canned foods, baked goods, cured meats, canned meats, cheese, jams, jellies and fruit fillings. Look at the ingredients listed on the packages.

Sodium as a Flavor Enhancer

Salt is a flavor enhancer that you probably use in your cooking or at the table.

But that accounts for just a small amount of the average daily intake of sodium -- less than 25 percent. You can use table salt and still stay under the recommended daily sodium intake of 1,500 to 2,400 milligrams as long as you avoid other sodium-containing ingredients.

Some flavorings that don't contain salt still contain large amounts of sodium. Monosodium glutamate strengthens your perception of the umami flavor found in savory foods like meat and fish. Sodium acetate is another flavor enhancer that is only slightly salty in taste, but it appears to suppress bitter flavors in foods, so it enhances the perception of sweet flavors. Soy sauce is also used as a flavor-enhancing ingredient, and it's extremely high in sodium.

Watching Your Sodium Intake

Look for sodium on the Nutrition Facts label. Even 'reduced sodium' foods can still contain more sodium than you expect. Sodium is listed is milligrams per serving, and that may not mean the whole package. If you eat a whole can of chicken soup, you're really eating two or three servings, so make sure you account for all the sodium.

Common processed foods that are high in sodium include:

• baked goods (including bread and buns)
• processed cheese 
• lunch meats, bacon, and sausage
• pasta meals like mac and cheese in a box or spaghetti in a can
• pizza (frozen or fresh)
• snack foods such as chips and even some crackers
• soup (canned, or powdered)
• sauces and gravies
• packaged rice and pasta side dishes

If you're trying to lose weight too much sodium will keep you from losing weight. 

You can tweet me at #ray0369

I write several blogs, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonlosingweight.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There’s two ebooks. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Getting Fit For Life

This should be everyone's objective. Being "fit" is being healthy which means you'll be more productive, better organized, more energized, and you'll feel younger longer. Some active people will be middle age clear into their 60's. You see them on the Golf Course, walking the course instead of using a golf cart. You see them jogging in the park and riding bikes in the long charity races. These people might not come in first anymore, but they still compete.

I found this post on WebMd and had to reblog it just to try an get more people motivated into exercising.

Why Exercise Matters

There are many reasons you should stay physically active, especially if you want to live a long life.

It can help:

Keep your bones, muscles, and joints healthy
Lower your chances of things like diabetes, colon cancer, and osteoporosis
Lower blood pressure
Manage stress and improve your mood
Ease symptoms of anxiety and depression
Lower your risk of heart disease
Manage chronic conditions like arthritis or diabetes, by improving symptoms like stamina, joint swelling, pain, and muscle strength
With balance, so you're less likely to fall and fracture bones

Sometimes as you get older, you may be a bit fearful of exercise. Maybe you think you might hurt yourself. You may believe you have to join a gym. Or you may not be sure what exercises you should do.

The key thing isn't how or where you get active, it's just to start moving.

Healthy adults should shoot for 150 minutes of moderate-intensity, aerobic activity every week. Sure, you can do that in exercise classes. But you can also get it by brisk walking. It's also important to do movements that work all your major muscles at least 2 days a week. Also try to do flexibility exercises 2 or 3 days a week to improve your range of motion.

Though 150 minutes sounds like a lot, you don't have to get it in big chunks. You can take a 10-minute walk around the block or spend 10 minutes sweeping the porch. It all adds up.

Feeling really motivated? You'll get even more health benefits if you work up to 300 minutes or more of exercise a week.

But a simple goal is to try to get 30 minutes of moderate-intensity exercise on most days. You may be able to do that on some weeks and not others. Remember, it's a goal and not a rule. Do what works for you.

How to Get Moving

There are two ways to move: exercise and physical activity.

Exercise is planned activity like aerobics classes, tai chi, spin classes, or swimming. Physical activity is the way you "sneak" movement into your day, like walking the dog or gardening. Adding both to your routine will help you stay healthy and live longer.

Always check with your doctor before increasing your activity level.

Ready to move? You can go to the gym or community center and take water aerobics or dance classes and do strength-training exercises.

To get in motion in a less formal way, you can:

Take a brisk walk or jog
Ride a bike
Rake leaves or push a lawn mower
Sweep or dust
Play tennis
Walk up and down stairs
Carry groceries

You don't need fancy clothes or equipment to start. Just get moving. You should start to feel stronger and have more energy in just a few weeks. That's the key to a longer, happier life. Be more active every day and stop eating processed foods and your body will burn off the excess body fat that you're storing.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Do Diet Meal Programs Work?

If you like to watch TV I'm sure you've seen all the "diet meal programs" advertised. They are on TV almost all day long. So is there one that's best for weight loss.

Just like there is no single diet that works for everyone, there is no single diet meal delivery service that works best for everyone. So before you sign up for a diet delivery meal plan, ask these critical questions about the cost of the food, the quality of the meals and the nutritional standards upon which the program is based in order to find the best meal delivery service for you. You're not going to get the answers from the company rep on the phone or in an email, these people only want you to order their products.

Questions That Reveal The Best Diet Delivery Meal Program
You can find answers to most of these questions on the websites of popular diet delivery programs.

But you may have to do a little digging to find them. When I review delivery food programs, I find most of the answers in the FAQ section, not on the main pages. You can also get answers by emailing the company if you know what to ask.

Is this food plan designed for weight loss? This may seem like a simple question, but many meal delivery services provide healthy meals that are not calorie-controlled and won't necessarily help you lose weight. Diet food delivery plans designed for weight loss should provide information about how many calories are in each meal and other essential nutritional information.

How many calories will I consume each day on this plan? You may already know how many calories you need to eat each day to lose weight. Some plans are designed to provide a specific number of calories each day while others have some flexibility in the total number of calories you consume. Remember, weight loss won't happen unless you create a specific calorie deficit at the end of the week. So make sure you know how many calories you will consume on the plan.

Is nutritional information provided for each meal? Smart dieters will check to make sure that they are getting enough protein to maintain muscle mass, enough carbohydrate to provide energy and some healthy fats to promote a healthy body. If a Nutrition Facts label is provided on each meal, you'll be able to find this information. You might also want to check the ingredients and nutrition for each meal so that you can plan future meals based on what you liked and didn't like. For example, you may find that breakfast meals with more fiber help you to stay satisfied through the mid-morning slump. This information will help you to plan fiber-rich morning meals after you go off the diet delivery plan.

Will the food taste good? This will be a tough question to answer before you order because everyone's tastes are different. But you may find that online reviews are helpful. My diet delivery service reviews provide comments about food taste and food quality. And online research company "NextAdvisor" also reviewed several of the top companies and rated each on food quality and cost.

Does the weekly cost of the meal plan include all food? Some meal delivery plans look less expensive, but you may have to provide your own snacks and/or your own fresh fruits and vegetables. Make sure you take the extra food cost into account when you are comparing the cost of each plan you like. And remember that the calories from your purchased food will increase your total daily calorie intake. That may have an impact on how quickly you lose weight.

I want to explain, this post was first on WebMd.com and I re-blogged it because of the emails I've received about these meal plans. I don't really think it's a good idea, but having said that, I realize that young single adults who eat out most of the time, don't like to grocery shop. So, to have a couple meals in the house so they can eat at home during the week is probably a good idea. The reason I don't care for these meals in a box is because if you're trying to lose weight and buy these meals with 500 calories, you will probably end up snacking more in the evening and that's the best way to gain weight.

I think that if you need help planning healthy meals and don't have time to do research, then you might learn something by ordering healthy meals in a box for a short time until you find good foods that you like to eat. The biggest reason that young adults are gaining weight is one lack of exercise and two eating the wrong foods. They skip meals and eat snack food instead of a meal.

I see this all the time in my emails, I don't have time to eat a meal. Okay, I understand, I'm busy also. Work today is demanding. So in some cases, it might make sense to order meals in a box and if they're healthy meals and you ordered enough to keep you from snacking, that's a good thing. It's not really about how many calories you eat, it more about what kind of calories are you eating.

I can eat 2000 calories a day and not gain weight, but if I eat 2000 calories of pizza, ice cream, and cake, I'll gain weight. Same amount of calories but if you eat the right foods the calories won't add any weight. If you're gaining weight it's because of what you're eating not necessarily how much you eat.

You can tweet me at #ray0369

I write several blogs, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonlosingweight.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/couponThere’s two ebooks. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

Why Portion Control Doesn't Really Work

We all know that calories matter a lot when it comes to weight loss. As long as you eat fewer calories than you burn, you should lose weight. The logic is sound for most healthy adults, but we can also take that logic too far. In the case of healthy, sustainable weight loss, more restriction doesn’t always lead to better weight loss. In fact, regularly eating too few calories can put you at risk of malnutrition, resulting in unhealthy weight loss and nutrient deficiencies.

To prevent this, MyFitnessPal automatically has a minimum daily calorie goal of 1,200 calories per day for women and 1,500 calories per day for men. These minimums, based on recommendations from the National Institutes of Health, ensure the majority of us trying to lose weight do so safely and get enough essential nutrients from food to prevent malnutrition.

WHAT REALLY HAPPENS WHEN YOU CHRONICALLY UNDEREAT?

The difference between fasting and chronically undereating (which can lead to starvation) is a matter of duration. Fasting is commonly practiced on a timescale of several hours, but while the term has earned itself a bad reputation from notorious fasting or “detox” diets (think: cayenne pepper diet), fasting for weight loss can be safe. Our bodies were actually designed to handle short-term fasts, like when we don’t eat for eight hours during sleep. We also go anywhere from 4–8 hours without eating when we skip meals during life’s busier moments.

On the other hand, going without food for several days or eating less than the calorie minimum for weeks to months puts you at risk of malnutrition. As well-nourished individuals, we do carry enough stored fuel to meet our needs for 1–3 months in the form of muscle tissue and fat. However, our body can only store 1–2 days’ worth of glycogen (the body’s carbohydrate stores), which, if not replenished, is quickly used up to maintain blood sugar.

After several days of undereating, the body switches to energy-conservation mode, meaning your metabolism slows way down, making you feel tired and edgy. As carbohydrate stores run low, protein and fat become the dominant sources of fuel. After 48 hours without food, your body runs out of glycogen to power the two organs that need it the most: red blood cells and the brain. While glucose is the only fuel blood cells can run on, the brain will begin to adapt to power itself with ketone bodies made from fat. To meet basic energy needs, your body ramps up breakdown of muscles and organs in addition to fat.

IS IT EVER OK TO UNDEREAT?

Although it’s not advisable for the average adult to eat less than the calorie minimum, there are individuals who benefit from following a medically supervised “very low calorie diet.” The National Institute of Diabetes and Digestive and Kidney Disease defines a very low calorie diet (VLCD) as eating less than 800 calories per day. Eating at such a low calorie level makes it very difficult to obtain all the essential vitamins and minerals through just food alone. This diet involves eating specialized shakes, soups and bars that can fit in more micronutrients per calorie and regular check-ins with a doctor who specializes in weight loss. It’s not a good idea to jump into a VLCD without checking with a health professional to determine if you are a good fit. Even so, a VLCD is meant to last 12 weeks at most—enough time for someone who has a lot to lose to jump start their weight loss.

3 REASONS WHY UNDEREATING IS A BAD IDEA

For most of us, consistently eating less than the calorie minimum is a bad idea because it leads to a:

1. Slower metabolism and lousy side effects. With too few calories on board to power you through your daily activities, your body learns to live on less by significantly slowing your metabolism. Short term, you may feel sluggish, irritable and apathetic. Once you stop undereating, it takes awhile before your body to recover and your metabolism to rev back up.
2. Loss of valuable muscles and organs. Just because you’ve adapted to using ketone bodies doesn’t mean your body won’t need glucose at all. A minimum blood glucose level must be maintained to keep you alive so your body continues to break down muscles and organs. It’s a major problem in the long run, because your body doesn’t distinguish between essential tissues (think: heart, kidney, blood cells) and less essential tissues (think: skeletal muscle). Over time, this breakdown weakens and damages your vital organs.
3. Higher risk for nutrient deficiencies. Eating very few calories will also decrease the variety of foods you can eat, increasing your risk for nutrient deficiency. The type of nutrient deficiency that can occur depends on the food(s) that are being restricted. While not everyone who chronically undereats can automatically be diagnosed with an eating disorder, anorexia gives insight on the types of nutrient deficiencies that are likely to occur from prolonged starvation. This includes but isn’t limited to deficiencies in calcium, iron, zinc, vitamin D and the B vitamins, in addition to dangerous electrolyte imbalances and protein malnutrition.

Every body is different, so it’s important to experiment and see what works best for you. Just know that undereating is not a good long-term solution for living a healthy life or achieving or maintaining weight loss.

You can tweet me at #ray0369

I write several blogs, check out some of my other sites.

gettingtoahealthyweight.blog

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonlosingweight.com

blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. There’s two ebooks.  “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

We Got Healthy

Mandy & Conner Volpe Got Healthy With An App

by MYFITNESSPAL

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I'm not doing a commercial, but I look at the "myfitnesspal" website pretty often and saw this story and wanted to reblog it. Those of you that follow my blog know about my battle with weight loss and some of you don't think it's possible, so I found this story about real people and I want to tell you that this story is not unusual. Today more people than ever are trying to lose weight. This couple used the apps available on the MyFitnessPal website to help them drop a large amount of body fat. Yes, this guy still has a way to go, but you can tell by the photos that they lost a lot of weight already. I know anyone can do it because I went from 220 pounds to 160. And all I did was change the foods I was eating and started to exercise. The fat will melt away and I was over 50 years old. Don't tell me you can't lose weight. 

Mandy and Conner Volpe not only created a healthier lifestyle for themselves but have lost a combined 176 lbs. — which is more than either of them weighs now! In December 2014, Mandy and Conner celebrated one-and-a-half years of healthy living — something they started working on as a married couple because they wanted to create a healthier lifestyle for their marriage.

To help them live that healthier lifestyle, they both started using MyFitnessPal. Said Mandy: “MyFitnessPal changed the way we think about food and exercise. It’s become a way for us to track our food and fitness and to visually chart everything — we can actually look at how we’re eating and exercising and use it as a way to correct ourselves if need be. It lets me see how eating a certain way — say a cupcake — how that would affect my weight if I were to eat one on a daily basis.”

In addition to tracking food and exercise, Mandy and Conner love the variety of the MFP database, “It’s great because you can track your food whether you eat out, eat pre-packaged foods, or make foods from your own personal recipes,” said Mandy. “It’s so easy to integrate into daily life. It’s free so you don’t have to spend money to make it happen like you would for a gym membership or at-home equipment.”

Probably the greatest challenge for them has been shifting how they celebrate things. They now eat a lot of fresh fruits and vegetables and enjoy outdoor activities like hiking and half marathons. Though it’s been tough, they’re committed to this lifestyle. For them, it’s no diet or fad — and because of the work they’ve done, they’re healthy, have newfound athleticism and look at themselves in a new light.

After you lose that first 10 pounds of body fat you won't want to quit. You'll feel younger and more energized. You'll be a happier person and your doctor will love the change.

I write several blogs, check out some of my other sites.

gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. Just type in the search line “getting to a healthy weight”.

Why Does My Weight Go Up and Down From Day to Day?

Usually, this happens to you after a few months on your diet. Most of us get a little too comfortable with their weight loss and start to take it all for granted and cheat a little by skipping some of the exercises, or you're starting to eat too many calories. It may be time to start a new food log or exercise log.

Fluctuations are normal, for women more than men, but for the most part, if you're trying to lose weight and you're on a strict diet, you probably eat about the same amount of calories every day. The problem with weight fluctuation is because we don't burn the same amount of calories every day so when there's an excess of calories consumed the excess is stored as fat and the scale can increase. It's easy to add up the calories that we consume but much harder to calculate the number of calories we burn. You are burning a different amount every day. It all depends on your activity level that day. So some days we burn more than we consume and some day we burn less than we consume. If you like to weigh-in every day, check your weight start thing in the morning before you eat of drink and do the same thing every day.

If you weigh yourself every morning, you probably notice that the number on the scale can change significantly from one day to the next. Sometimes the reason for the daily weight fluctuation is obvious. Perhaps you indulged in a big meal before bedtime that resulted in weight gain or had a very sweaty workout that resulted in weight loss. But there are be other reasons that your weight fluctuates day to day.

If you are trying to lose weight or change your body composition, you might be tempted to believe that the daily weight change is due to fat loss or fat gain. And that is a possibility. But there are many other factors that affect your weight from day to day.

Daily Weight Fluctuation: What's Normal?
In a recent interview about how to lose water weight, Dr. Kathleen Wyne, a board-certified endocrinologist, said that a five-pound weight shift is typical for most people day-to-day, but that the number on the scale can change by as much as 20 pounds depending on your body size. So why the big swing? And what causes these frustrating weight fluctuations from day to day? These factors contribute to an increase or decrease on the scale.

Sodium

High salt foods can cause water retention. The extra water adds up to pounds on the scale. Some people are very sodium sensitive and may retain more water and others are less so.

So what if you don’t think you consume a lot of sodium? Many of us don’t overuse the salt shaker at mealtime. But sodium can hide in unexpected places. Cold cuts, frozen meals, and savory sauces are often high in sodium. Canned soup is another common culprit. Many varieties of low-calorie soup are very high in sodium. But even homemade soups can have a lot of added salt. If you’re a dieter who is trying to cut back on big meals, you might notice an increase in the scale when you replace a big meal with low-calorie soup—even though the weight is simply water retention.

Carbohydrates

If you love bread, pasta, rice and other starchy carbs, the weight gain you see on the scale may be related to your carb intake. For every gram of carbohydrate you consume, your body retains three grams of water in order to store the fuel source. For that reason, if you eat a very high carbohydrate meal, your body weight is likely to increase because of the water weight, not because of increased fat. In addition, many refined carbohydrate foods are also high in sodium. For example, a spaghetti and meatball meal with parmesan cheese may cause you to retain water due to the carbohydrate intake and due to the high salt content.

Food Weight

Food intake will, of course, cause your weight to increase slightly as it is processed by your body. The food you consume can weigh a few ounces per meal to a few pounds per day. The water in food can cause your weight to increase as well, and many times after you've been eating a lot this water weight is what causes the number on the scale to rise. Additionally, according to some experts, consuming two cups of water—from beverages or water in food—increases your weight by one pound.

So what happens to all of that weight? It doesn’t automatically stick to your thighs. The calories in food are either used to fuel your body’s natural processes or the energy is stored to be used later. Waste products are processed and excreted by your body in the form of urine and stool (bowel movements).

Bowel Movements

You’re likely to see some fluctuations on the scale due to bowel movements. Have you ever wondered how much your stools weigh? In a research study, investigators found that you might produce 125 to almost 170 grams of stool per day. That’s less than a half pound. However, other studies report average daily stool weight to be roughly 106 grams per day—less than a quarter pound. Still, other sources report that you might poop up to one ounce per day for every 12 pounds of body weight. The bottom line? Normal bowel habits vary but you won’t see major weight fluctuations from bowel movements alone. In fact, even when you lose stool weight, there will still be digestible material in transit. Normal physiological fecal transit time is estimated to be vary between 40 and 60 hours with an optimal whole gut transit time of 24-48 hours. Transit time is improved if you consume more dietary fiber.

Exercise

Exercise can cause you to sweat and lose water weight. Exercise experts estimate that the average person loses approximately 25 to 45 ounces of fluid per hour during exercise, especially intense cardiovascular activity. But of course, that number can vary greatly based on weather conditions and other factors. And fluids lost from sweat shouldn’t make a difference on the scale. Why? Because fluids lost during exercise should be replaced. So if you notice that you lose weight consistently after exercise, you may want to come up with an improved hydration plan.

But other forms of exercise can cause daily weight fluctuations as well. Lifting weights or any form of strength training can cause your muscles to retain water. Why does this happen? When you participate in strength training, you create tiny tears in the muscle. Your muscles store and use water to repair the damage. When you create and repair these micro tears your muscles become larger and stronger.

Medication

Certain medications may cause you to gain weight. Some increase your appetite, some may cause you to retain water, and according to the Obesity Action Coalition, “others may affect how your body absorbs and stores glucose, which can lead to fat deposits in the midsection of your body.” If you are on a medication to treat conditions including diabetes, high blood pressure, mood disorders, seizures or migraines you may notice an increase of up to several pounds per month, according to OACs medical experts. “Some people may gain a few pounds throughout the course of a year, while other people can gain 10, 20 or more pounds in just a few months.”

If you notice a sudden increase on the scale after you start a new prescription, don’t stop taking the medication. Instead, talk to your doctor or pharmacist. Sometimes the weight gain is normal and to be expected, but other times it may be an indication that something is wrong.

Menstrual Cycle

Most women notice some degree of bloating from fluid retention immediately before and during their menstrual period. Studies have shown that fluid retention peaks on the first day of menstrual flow. It is lowest during the mid-follicular period (the middle phase of your cycle) and then gradually increases over the eleven days surrounding ovulation.

The authors of a broad one-year study found that the fluid retention was not linked to ovarian hormone changes. But other studies have linked fluctuations in estradiol and progesterone (your ovarian hormones) to changes in binge eating and emotional eating. So while there may not be hormonal changes that cause weight gain it might be that those cravings you get before your period may be causing you to eat more or eat different foods than you would normally eat—causing increased fluid retention and possible an increase in weight from food and water intake.

If you are trying to lose weight during your period, it's important to be aware of and manage these menstrual eating patterns. A few days of high-calorie, high-fat eating can easily undo a few week’s worth of consistent dieting.

Alcohol Intake

Alcohol is a diuretic, so it is possible that you could notice an immediate weight decrease if you end up urinating more than usual while drinking. In fact, researchers have found that alcohol can produce urine flow within 20 minutes of consumption leading to urinary fluid losses and possible fluid imbalance. But the imbalance may also cause your body to retain fluids from the beverages you consume and from food that you eat. Many drinkers eat or overeat salty foods that cause water retention. The end result is that it is very possible to see a weight increase on the scale after drinking.

When Will My Weight Go Back to Normal?

There are many reasons that daily weight fluctuations occur. Most of the changes can be linked to changes in water weight and normal bodily functions. So there really is no "normal weight." You probably don't need to worry if you see a small shift from day-to-day. You can even buy a body weight scale that measures your percent water to see how your fluid levels change throughout the month.

When should you be concerned about daily weight changes? If the number on the scale continues to increase or stays elevated for more than 5-7 days then it may be an indicator of a medical concern or simply increased body mass. But keep in mind that both muscle and fat increase your mass, so your weight gain isn’t necessarily bad.

What this all boils down to, is that small fluctuation is normal, but by the end of the week, for me, that's Friday morning, I want to weight slightly less than the previous Friday. I weigh-in every day to remind myself that I have a weight loss goal, but all I really expect is that every Friday morning I should be a little less or at least the same as the previous Friday. You won't lose weight every week, but you can try.

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.