I would like to know the answer too. Anyone here know what is the answer to your question. I'll do some investigation and get back to you if I discover an good answer. You should email the people at Nutrisystem as they probably know..
I happened across this article when I first started my NutriSystem journey in February, 2006, and found it very enlightening and helpful. I post it here often for others to enjoy. Hope it helps you, too. Pam.
Why Scales Lie by Renee Cloe, ACE Certified Personal Trainer (reprinted with permission:.
Weve been told over and over again that daily weighing is unnecessary, yet many of us cant resist peeking at that number every morning. If you just cant bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it's readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale..
Water makes up about 60% of total body mass. Normal fluctuations in the bodys water content can send scale-watchers into a tailspin if they dont understand whats happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it's water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water..
Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesnt have to taste salty to be loaded with sodium.
The more highly processed a food is, the more likely it is to have a high sodium content. Thats why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners..
Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum..
Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it's packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it's associated water.
These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if youre prone to obsessing over the number on the scale..
Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before youve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. Its the actual weight of everything youve had to eat and drink. The added weight of the meal will be gone several hours later when youve finished digesting it..
Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it's likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in.
When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What youre really losing is water, glycogen, and muscle..
This brings us to the scales sneakiest attribute. It doesnt just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesnt necessarily mean that youve lost fat. In fact, the scale has no way of telling you what youve lost (or gained). Losing muscle is nothing to celebrate.
The more muscle you have the more calories your body burns, even when youre just sitting around. Thats one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue..
Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesnt differentiate between the two. It cant tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost.
If the thought of being pinched, dunked, or gently zapped just doesnt appeal to you, dont worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, dont be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. Its a matter of mind over scale...
I can fluctuate a couple of pounds just due to water weight or hormones (so they tell me.
). I'm trying to be disciplined and not get on the scale everyday but it's so hard!.
A PP said you could be building muscle, but you wouldn't gain two pounds of muscle in a week. The average man (and I'm assuming by your username that you're a woman) can build 1.5 to 5 pounds of muscle in a.
For women, it's slower than that..
I just make sure I drink all my water (more thanNutrisystemcalls for) and stay off the scale..
As long as the trend is downward, I'll be able to keep a positive attitude...
Thanks very much to all and thanks for the article, Pam. I will only weigh myself once a week. The sad thing is I kind of knew all this but allowed myself to get really obsessed with the weight factor. I didn't even have a scale in my home for the longest time and only got one last year to weight some luggage I was taking on vacation! I think I need to get a measuring tape and use that more. Thanks again!..
You'll drive yourself crazy if you weigh yourself every day and obsess over the scale! Once a week is good, and don't let the numbers discourage you.
Doing a difficult workout routine like P90X, you will see your body hold on to weight when it is remodeling. You are literally microscopically tearing your muscles to sculpt them to be leaner and strong and your body reacts by causing inflammation and retaining water (swelling). Just think of the lactic acid build-up in sore muscles - that has to way something, right?.
Doing P90X will lead to a great body shape. That is why a tape measure and mirror will be much better for you in the long run...
Hello fellow P90X-er. Disregard the scale and go by photos and measurements as prescribed by the P90X manual. P90X +Nutrisystem= fabulous results. Keep it up!..