THE SCALE AND FAT- The Case of Mistaken Identity?
THE SCALE AND FAT
The Case of Mistaken Identity?
“Argh, I gained a pound!”
What does this really mean? What are we weighing when we take that dreaded step onto the scale? Technically, when we step on that scale, we're measuring the force exerted by our body due to gravity. This force is your body's weight. When that force increases, it results in a higher body weight. Here’s what this force is made of:
· Fatty tissue and more, much more…
Fat is less dense than muscle tissue, so it weighs less for the same amount of space. Fat has its disadvantages as we all know but it does have important functions in the human body. However, we only need so much, preferably 21-33% in women and 8-21% in men. That means that the majority of the force/weight we fret over is less than 1/4-1/3 of our ideal(ish) body weight. Yet, we blame every little increase in weight on our fat. What else might it be?
· Water: Water constitutes around 50-60% of our body weight (it resides in our body's tissues, IE fat, muscle, blood, connective tissues, and even bone!).
· Muscle: Muscle is denser than fat thus it weighs more for the same amount of space that it takes up. Muscle makes up a significant portion of body weight (IE 35-45%), especially in individuals with high muscle mass. FYI, muscle does the body good. It’s the strongest indicator of longevity but also, quality of life!
· Bone: Bone tissue is very dense. It contributes approximately 15% to overall body weight.
· Organs and other tissues: organs such as the brain, heart, lungs, liver, kidneys, connective tissue, and blood contents contribute to body weight (force) as well.
A change in diet or activity may impact our water, muscle, fat & more. WATER, MUSCLE, OR FAT can easily increase or decrease… even on an hourly basis! If we’re eating and exercising to support our muscle mass we are sure to make healthier tissues including muscle, connective tissue, and more. So that “force”, mentioned above, may likely increase with our increase in nonfat body mass. Then why is it that we blame fat so darn quickly? Additionally, changes in our electrolyte intake, sleep, and stress can increase or decrease water weight from day to day. Ah, and the bowels? Those bowel contents can weigh up to 2 pounds (water included)! Heck, a simple glass of water can weigh a pound!
Oh, “but I gained a pound.” Who cares?
The scale is a very late (and messy) bioindicator of progress. So, what SHOULD we measure? There is a way to measure fat percent but this is only accurately done in labs, generally. Most of us know what we’re doing and whether or not our fat mass should or shouldn’t be decreasing. But, do note that it does go in waves. All efforts might be on point but no loss in fat mass takes place. Then, all of a sudden, the body releases it.
DO NOT TAKE SCORE TOO EARLY. Or, change the way you score! Check those symptoms. How do the pants fit? How strong do you feel? How much pain are you in? If you like concrete things, measuring devices that measure levels of blood glucose, ketones, uric acid, triglycerides, and HDL is much more effective at measuring progress than measuring your “force”.
“May the force be with you” (-SW)…and you NOT care. 😊
-Diane Kopelakis, MS, RD
CEO of Wellness Clarified
