How do you know your true weight

How a woman weighs herself correctly! Women and weight

Connects you one Love-hate relationship with your scales? Then you are like many women.

The sweet euphoric feelingwhen the scale shows less. Do you know that? Self-rejection and bad moodwhen the weight goes up. Do you also know

Do you really want to give your Libra this power over your emotional world? Or is it best not to stand on it anymore?

It can be great for you a lot of unnecessary stress mean when you just focus on your weight. Especially in the short term. About a longer period seen, the scales make perfect sense.

1. The scales measure the weight, not your fat (main problem)

The scale measures your body weight in kg. Modern scales are usually accurate to 0.1 kg.

However, the scales do not distinguish where this weight comes from. Fat, muscles, water, bones, stomach / intestinal content? It's all the same for your Libra.

If you have lost 2 kg of fat and built 2 kg of muscle, your body looks completely different, but the scale shows the same as before.

Even if many scales show you body fat percentage, water percentage and muscle percentage, you cannot give anything on them. These details are so imprecise that you should forget about them right away.

Save yourself weight comparisons - this will only make you unnecessarily stressful

If Ms. Y weighs just as much as you, for example 55 kg, that doesn't mean that you look exactly like Ms. Y. Different body size, bone and organ mass and fat distribution make for big differences in figure for the same weight.

It is therefore pointless to compare the weight between two people. If you want to imagine what you would like to look like, you should compare the body fat percentage (KFA) in%. But even there there are individual differences (e.g. your fat distribution pattern).

[➤ More about this: Body fat percentage (KFA) - pictures, calculator, determination, explanations]

2. Don't panic, you haven't gained any fat! Water, cycle, digestion, stress, salt, carbohydrates, strength training

You stand on the scales in the morning, completely unsuspecting. Suddenly it shows 1 kg more. PANIC!

How can that be? Actually, you haven't eaten that much after all. Are you getting fat by eating normally? Or is your metabolism now completely at the end?

No, that's not all.

Short-term fluctuations in weight almost always have other causes.

Most of the time, water retention is the problem. However, the amount of food you eat, your carbohydrate consumption, and a little muscle gain can also play a role.

2.1 Female hormones: massive fluctuations in water

  • The female cycle lasts on average 28 days (24 to 32 days).
  • Strong fluctuations from Estrogen and progesterone can lead to massive water retention.
  • 1-3 kg weight differences are not uncommon.

The water retention is mostly strongest in week 2 and week 4. You have maximum water retention in week 4, just before your menstrual period.

The extent to which you are affected by it is highly individual. With some women this is very pronounced, others hardly notice anything.

That's why women should give her Always compare weight in the same period of consecutive cycles. For example the weight of week 1 of your cycle (A) with the weight in week 1 of the following cycle (B) (see picture).

Compare only the 7 day average of two consecutive cycles. There can be several kg of water fluctuations within a cycle.

To avoid fluctuations in the day, it is best to use the full 7-day weekly average for comparison.

Due to the strong fluctuations in water, it makes little sense to compare your weight within a cycle. For example, if you start a diet in week 1 and stand on the scales in week 3, it may show 1-2 kg more. You are desperate and you think the diet "it does not work”.

Form the 7-day-weekly average of the same week (here week 1) of two cycles and compare the result. This is the only way you really know in which direction your weight is developing.

But it's probably all in best order. Maybe you've already lost 1 kg of fat. But fat loss is "hidden" by water retention.

Note: If you take the pill, the major differences in water retention within a cycle usually disappear. Nevertheless, there can be minor fluctuations.

2.2 Water retention due to stress and a lot of salt

Excessive salt (NaCl) can "pull" water.

Did you ate a lot of salt or are you enormously stressed (physically or mentally!), there is increased water retention. Every woman reacts individually to these factors.

1-2 kg water retention is possible.

You can usually tell by the fact that your face or your legs and stomach look a little more bloated than usual.

But that's not fat! To put on 1 kg of fat, you still need a surplus of ~ 7000 kcal. Without excess, no fat gain. Guaranteed!

By the way, a tough training session represent a stressor and lead to water retention 1-2 days afterwards. Same goes for one Cold or other illnesses.

Stress leads to the release of stress hormones such as cortisol, which in turn can "dock" to the aldosterone receptor and lead to water retention.

Note: 3-4 days after the stress is over or you consume less salt, the water retention disappears.

The solution, by the way, is not to do without salt completely and to want to live a completely stress-free life. Both things are about getting the right amount.

2.3 Good food weighs: stomach and intestinal contents

Fit easily in your digestive organs 1-2 kg of food. Usually this amount stays in your digestive organs for 24-48 hours.

Eating a lot can also increase your weight. Even 1 kg of broccoli weighs 1 kg. This weight gain is of course only temporary.

The body can only gain little energy from broccoli and consequently has little opportunity to put on fat. A positive kcal balance is still necessary for fat gain.

Even broccoli and salmon weigh a lot. Of course, that's not a problem.

Especially after extensive meals (buffets, celebrations, weddings, etc.), a large amount of food can come together. Most of the time you automatically consume a lot of salt.

Conversely, a lower stomach / intestinal content also explains part of the initially often high weight loss with diets.

2.4 Full memory? Carbohydrates (glycogen) in your muscles

Do you increase your carbohydrate intake, your muscles store more carbohydrates (in the form of glycogen).

Glycogen is nothing more than tightly packed carbohydrates. Think of it as a kind of memory form. If necessary, this storage can then be tapped as an energy source.

1 g of glycogen also binds 3 g of water. Your glycogen stores offer space for approx. 500-700 g of glycogen.

For example, if you store 200 g of carbohydrates, this means a weight gain of 0.8 kg (= 200 g glycogen + 600 g water). Again, this weight has absolutely nothing to do with gaining fat.

Spaghetti will fill your glycogen (carbohydrate) stores in your muscles and liver.

Incidentally, this effect also works the other way round. The rapid weight loss in the first few days of a low carb diet results largely from water loss - part of it from dwindling glycogen stores and the water bound to them.

2.5 The weight of beauty: strength training and muscles

Decent Weight training can and should lead to muscle building to lead. Especially if you are just starting out or have only been training for six months.

This increase in muscles is very welcome, because yours This makes the figure “firmer” and “crisper”. However, as you gain muscle, your weight will also increase and you may think that you have gained fat. In reality, you only built a little muscle.

If you keep a kcal deficit at the same time, you may have even got a slimmer waist or narrower hips. Even so, your weight hasn't changed.

Unlike men, women can only about half as fast Build muscles. In the first year of training a maximum of ~ 5 kg. In the second year of training only 2.5 kg. But only with very good and regular strength training.

Training yearPossible muscle building for women
1 year5 kg of muscle mass
2 years2.5 kg of muscle mass
3rd year1 kg of muscle mass
4. + year / s0.5 kg of muscle mass

So in the first year of training you can roughly do one Muscle gain of 0.5 kg per month take into account. But only if you continuously increase the weights or the volume. Otherwise the muscles will not grow.

If you are a seasoned athlete, you can only expect weight gain through muscle growth if you yourself increase in strength training. However, it is about a few 100 g per month.

For endurance sports, yoga, Zumba and the like is no Expect weight gain from muscle growth.

2. What should you do now with the scales?

In the short term, the scales say relatively little about whether you are gaining or losing fat.

Are we now tossing the scales out of the window and screaming that they are just nonsense anyway? No we don't.

Why?

Because the scales are quite a good tracking tool (weight control, feedback) is, as long as you deal with it correctly and, above all, interpret the results correctly.

The long-term weight trend is a good way to track whether you are gaining or losing fat.

For weeks seen the scales are good to see where the journey is headed. Is the Diet Successful? Are you holding your weight You can see all of this with the scales.

However, you should still be aware of the influence of training and the influence of your cycle.

3. How to use the scales correctly (exclusively for women)

  1. Always measure at the same time: in the morning, after getting up and after using the toilet, without clothes.
  2. Weight changes over 1-3 days say practically nothing about whether you are gaining or losing fat. More about: water retention, stress, salt, carbohydrate and total food amounts.
  3. Always just compare 7 daily averages of the same weeks in two cycles (for example always week 1 of your cycle). It makes sense to compare only the weekly average from cycle A with the corresponding weekly average from the following cycle B.
  4. Do you have You have started strength training again or you improve yourself during training, factor in weight gain from muscle growth.

Tip:In the event of short-term weight fluctuations, DO NOT go crazy. Yes it is hard. Any rationality is also happy to say goodbye at this moment. You are not alone with it.

On days when you already suspect that the scale is showing way too much, just don't put it on it! But only with short-term weight fluctuations. In the long term, it's best to weigh yourself daily for continuous feedback.

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