A tough weight loss question this week. Let’s dive straight in
Question: I am on a diet, and if do not check my weight everyday (like every 4 days) then I lose weight. If i check everyday for four days then I don’t? Even though it has been the same amount of time. Please help me understand why this happens?
Answer: It’s water weight. Your weight can change by several pounds in a day depending on how much water is being retained by your body, something it’s very difficult to control. If you weigh yourself once a week, then take the average weight loss over a period of weeks you get a better idea of weight loss trends. If you do it daily you are just measuring how much water is held by your body.
We’ve had a reader question come in on the subject of weight loss. Let’s take a look:
Question: Back in June, the wife and I realized we were terribly out of shape. Both of us started a new diet program, and I exercise on a daily basis. I now drink a lot more water, rarely ever drink coke, and only about once a month do I enjoy a light beer. My diet consists mostly of fruits, vegetables and healthy lean meat. Since my wife has been diagnosed with a gluten allergy, we no longer have bread in the house, and I only eat it about once a week (usually wheat). I work out at the gym almost every day, where I do some light weight lifting with the machines for muscle tone, and spend about an hour on the elliptical machine. Afterwords, I go sit in the sauna for about 30 minutes, and then swim in the pool for the same amount of time.
The good news is, since June, I have lost 75 pounds and three pants sizes. But, I still need to lose about 30-35 more pounds to be in the shape I want to be at. I have only been able to lose five pounds since the beginning of the year, and have been stuck on the weight I am currently at for the past month. I am still watching my diet, and exercising regularly. What can I do to start seeing the weight come off again?
Answer: Weight loss plateaus generally mean that your body has adapted to everything you’re throwing at it. It also means your body isn’t sure about letting go of so much fat, since fat storage is a survival mechanism. Our bodies don’t know that in first-world countries, we are unlikely to starve and don’t need to store fat so carefully.
So the answer is to change something. Eat slightly more or less calories. Rearrange your meals. More importantly, address your workout regimen. Say good-bye to your friend the elliptical and take up running. Go to spin class. Take a martial arts class. Try a weight-lifting class, and go on the heavy side when they have you load up your bar. Or at least increase the weights you use in the gym. Switch to free-weights instead of machines. Free weights force your body to also use stabilizing muscles in your core to keep you upright, which burns more calories and tones you all over.
I personally have a list of things I want to be physically able to do. Every time I master one, my weight loss plateaus, and I switch to something else. Elliptical machine was an early one for me, since I was 60 lbs overweight and very inactive. Eventually, elliptical workouts (even on high resistance and high incline) became too easy. I switched to running, gradually running longer intervals. The weight melted off again. My next things are spin class and kick-boxing.
Change it up and you will see results again, I guarantee.
Another weight loss question has come in this week. Let’s tackle it straight away:
Question: I’m a fourteen, fifteen in September, year old female. My height is 5′6. I’m hoping to lose about 10 or 15 pounds in a relatively short amount of time. I currently weigh 120 pounds. I usually walk for 30 minutes on the treadmill for at least 5 days a week. I only consume around 1000 calories a day, but I’m having trouble losing weight. I mostly need to lose it in my stomach area, and I would really enjoy slimming down my arms (triceps mostly). Any advice?
Answer: Sounds like you might benefit from an extra daily training session, if not more walking then perhaps a "core" focused exercise workout like Pilates or Yoga. Something will help trigger those muscles into action that are being missed in your walking sessions (There are also some great arm related exercises/positions that might help with your tricep areas)
Also, personally not sure why calorie consumption is 1000 (I would have thought 1200 what be a better fit for you). Starving your metabolism with a restricted calorie intake will send your body into survival mode, thus storing that unwanted fat not releasing it … but thats just me 
