by EM2WL | Mar 3, 2014 | Consistency, Fat Loss / Cutting, Motivation, Nutrition
Combining family and fitness
Trust me, as a busy momma of five children I understand that feeding a family, presents its own unique challenges. When you are working towards eating for your fitness goals, that can be even more challenging. And if you throw an food-allergic child or two into the mix, things really get interesting!
For years, I allowed these challenges to overwhelm me to the point that I figured there was no way I could possibly lose weight or become fit. I allowed excuse after excuse to creep in, and eventually just stopped trying. Years later, I came to a point where I realized that my excuses finally caught up to me. I had to make a way to embrace my challenges and succeed in the midst of them.
2010 – I’m smiling, but can remember dreading getting family pictures done because I hated the way that I looked. My life has completely turned around!
I’ve been at this for about three years now. After struggling to lose weight despite being on one diet right after the other, I learned that our whole family needed to embrace the changes that I was attempting to undertake. Fortunately, I am blessed with a great support system in my husband and children. Today, all of us are healthier, more active, and happier. Instead of looking at this like a diet, our whole family’s lifestyle changed.
Over the past three years, I have emphasized eating for different goals including powerlifting performance, weight loss, muscle gain, and fat loss. However, our family’s approach to eating has remained fairly consistent.
Below are a few things I’ve learned along the way…
Ditch the Diet Mentality
This sure doesn’t look like a diet to me! Big breakfasts are something our family loves to enjoy together.
There’s no reason that you should have to prepare separate meals for you and your children.
Even if you’re eating enough calories, preparing separate meals tends to make you feel like you’re on a diet. This feeling of mental restriction may actually trigger binge eating.
With a little recipe tweaking, even kid-pleasing family favorites like pizza, tacos and spaghetti can be included into your weekly meal rotation. Simple tweaks like adding a serving of protein, adding more veggies, or trying out a healthier twist on a recipe can ensure that you are hitting your macros. Get creative in the kitchen!
Have a weekly meal plan and stick to it
This can be as detailed as you want! To begin with, I’d recommend coming up with a list of weekly dinners. It may be helpful to ask for some input from your family as you are coming up with your list. I usually keep a list of meals on the refrigerator, and will sometimes ask my family which meal sounds best to them in the morning.
The good, the bad, and the ugly…a typical trip to the grocery store includes lots of whole foods, and plenty of treats too!
If you’re stuck in a cooking rut, you might check out our Pinterest boards for some healthy alternatives to family favorites. Your local library probably has some great cookbooks that you can check out for some new ideas. Trying out a new recipe once a week can be a fun family adventure, and may lead to coming up with some new recipes!
If you are home all day with young children, it may be helpful to come up with a list of breakfasts and lunches that they can select from. Keep some options for easy meals on hand, and as they get older, allow them some freedom to make choices and prepare their own lunches or breakfasts. It’s a great lesson in responsibility. As a homeschool mom whose kids seem to always be hungry, this has been a huge time-saver for me. Now that my oldest three are 13, 11, and 10, they are pretty self-sufficient and usually select pretty healthy meals for themselves.
After you’ve come up with your meal list for the week, make your grocery list so that you have everything on hand you need for a successful week of cooking (and eating).
Plan a day for food prep
After your trip to the grocery store, it may be helpful to do a little food prep make the cooking process a bit faster.
S
ince you already have all the groceries out, why not take a few extra minutes to think about the meals you have planned for the week ahead. It only takes a few extra minutes after you get home from the store to cut and bag fresh veggies, cook up and freeze some hamburger meat for soups and casseroles, or separate foods into single-serving containers.
I like to do this on grocery shopping day because there are already so many things to put away! I usually prep a few casseroles for the freezer to give myself some quick grab-and-go meals for those busy nights when I don’t have a lot of extra time. I also tend to cook extra meats, rice, potatoes , or vegetables when I am already cooking so that I can re-purpose the leftovers into a whole other meal. Thinking ahead can save a lot of time in the long run!
Don’t keep self-sabotaging foods in the house
At EM2WL, we are all about including all foods into your healthy eating plan. Nothing is off limits! That being said, however, many of us have foods that tend to be triggers to throw caution to the wind. It’s important for each of us to recognize our limits in this department. Keeping a lot of highly processed snack foods in the house “for the kids” may be a recipe for disaster if you are prone to occasional binges. Trust me, the kids will be okay without keeping them in the house. Help them to come up with healthier alternatives for snacks instead! Know yourself and your limits.
Involve your kids in the kitchen
Getting your kids interested in eating healthfully can be as simple as inviting them into the kitchen.
Even my youngest loves brussel sprouts…and dark chocolate chips too…OF COURSE!
Not only does getting them in the kitchen teach them math skills, responsibility, and nutrition, it can also be a fun time spent just with you. Even very young children can help measure ingredients, pour, and stir together a recipe. An older child can be taught to make an entire recipe by themselves and will get tons of satisfaction proclaiming they made dinner “all by myself”! Spending time in the Besides, they are much more likely to try something different if they have helped you prepare it!
Take the time to educate your children about the importance of including all kinds of foods as part of a healthy and balanced diet. These important life skills will serve them well their whole lives!
Don’t completely eliminate treats
Having a moderate and balanced approach to all foods, including treats, is an important part of any successful approach to eating.
Food is fuel, but it is also an important part of our family get-togethers and celebrations. Plan on including some mini-indulgences in your eating plan now and then.
Bake some cookies with your kids. Enjoy a cupcake guilt-free at your little girl’s birthday party. Have a few slices of pizza during family movie night. Enjoy the freedom to pursue your health and fitness goals without sacrificing your sanity! This isn’t a diet, but a lifestyle. Consistency matters! Make choices that allow you to win at consistency.
Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
by EM2WL | Jan 27, 2014 | Consistency, Fat Loss / Cutting, Motivation, Nutrition, Self Acceptance
Many people start their new year off strong, dedicated to the goals they set. In the beginning, when your willpower is strong, it’s easy to make those changes for a happier, healthier and more active version of yourself.
But let’s face it. Life is very rarely a smooth journey. If you live in the real world, there are plenty of road blocks and obstacles along the way. How you approach difficulty is going to make a huge difference in where you are in regards to your fitness goals a month, six months, or a year from now.
Some obstacles are foreseeable. For these, it’s important to have a plan of attack. What will your biggest obstacle be? Do you struggle to find time to get in a workout? Is it difficult for you to remain consistent with your eating? Are you challenged to get enough sleep? Think about your options and write down a concrete plan in your fitness journal. You may decide to wake up early to make it to the gym before the day’s obligations overwhelm you, or spend a Sunday afternoon prepping food for the week ahead. Decide to set yourself up for success by coming up with a concrete plan that will carry you through those times when willpower is fading fast.
1. Redefine healthy eating.
At EM2WL, we emphasize not viewing your life as being “on track” and “off track.” One of the greatest added benefits of fueling to lose is that you are taking in sufficient calories so you can plan for that piece of birthday cake or special date-night dinner. Special treats can and should be incorporated into any healthy eating plan. Rethink “healthy!” Your healthy eating plan should be the one that will help you to reach your goals, taking into account the challenges and obstacles that you face. Taking in sufficient calories to support your activity level and planning for consistency should be a major consideration.
We are inundated with messages and lists of foods that are “good” and “bad.” Let’s be realistic though, no one can exist forever on a diet of coconut oil, kale, and chicken breast. Your healthy eating plan should be such that it accommodates real life-birthdays, holidays, date nights. Food is a part of many of our celebrations and should be enjoyed (in moderation, of course)!
It requires a major shift in your mental paradigm to accept that things we’ve labeled “bad”-things like sugar, carbs, and gluten can be a part of eating for your goals. Instead of focusing on eating less (or eliminating) “off-limits” foods, focus on eating more wholesome, nutrient-dense foods and allow yourself a treat when you genuinely want it.
2. Forgive yourself!
Everyone who has been successful at making health and fitness a lifestyle knows that they can’t be perfect all the time. There will be times you overdo it on sweets, or miss one too many workouts. Do not beat yourself up! If you feel like you’ve veered off track, determine to just move on right from where you are. One or two days that are less-than-perfect are not going to spoil your long-term success, but don’t let a couple bad days turn into a week or a month. There is no reason to stress out over choices you’ve made that are in the past, or attempt to undo the damage. Instead, review your fitness goals and your motivation for making this change. Revisit your plan and stick to it. Is there something you could do differently in the future to prevent future slip-ups? Look at these slip-ups as learning experiences to prepare you for the obstacles and challenges you will run into in the future.
3. Strive for progress, not perfection.
Perfection can be the enemy of progress. Many people look at making healthy changes with an all-or-nothing approach. Too often, a minor slip-up can lead to an all-out binge as you figure, “Oh well, I’ve already blown it.” Perfect adherence to your plan is nearly impossible. Instead, strive to make progress each day. In the end, you will find that small changes are more sustainable over the long-term. Consistency is essential for success.
4. Look at slip-ups as learning experiences.
Slip-ups can be a great learning tool! Not every slip-up can be prevented, and sometimes you truly need to just put the past in the past and move on. But you may be able to look at a situation and come up with a future plan of attack. Are you more prone to binge on sweets when you are overtired? Make it a point to turn off the TV an hour earlier so you can get adequate rest. Lacking motivation after work to make it to the gym? Consider waking up early to get your workout in first thing in the morning. Struggling to make healthy choices on your lunch break? Spend a Sunday afternoon doing some food prep so you can have some easy grab-and-go choices.
5. Remember, it’s a marathon, not a sprint.
In our fast-paced society, its tempting to want to see quick results. Remember that you are creating healthy habits that will change your lifestyle. Be patient with yourself and be committed to trusting the process! This doesn’t happen overnight. Just keep moving forward, and you will be amazed when you look back and discover the healthy habits you have established are about as second-nature as brushing your teeth!
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Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
by EM2WL | Jan 17, 2014 | Consistency, Diet Mentality, Fat Loss / Cutting, Motivation, Self Acceptance
A huge key to success is properly framing your goals.
State your goals in a positive manner rather than a negative one. So, instead of listing all the things you’re going to give up (i.e. stop eating processed food), list the things you will gain (i.e. eating more whole foods). Believe it or not, re-framing your goals in the positive can help to remove mental blocks and get you closer to your goal. After all, no one wants to be restricted from doing something.
In our last post in the goal setting series, Trish talked about setting behavior-based versus outcome-based goals. To recap, setting behavior-based goals are specific, measurable actions that you can take to accommodate the results you desire. For example, instead of saying, “I want to lose 5 pounds this month,” you might say, “I will log my food to make sure I nail my macros.”
Today let’s talk about how you frame your goals. It may seem like a silly technicality, but whether we approach our goals in a negative or positive light will make a huge difference in how we approach this journey.
If you begin your journey with a list of things you must not do or must not eat, your fitness life can seem like a very negative and punishing place, full of restrictions. Who wants to live like that? The more that you tell yourself you can’t (or must not, under any circumstances, WHATSOEVER!!!!!!) have something, the more you tend to want it. It is simply human nature to want that which is forbidden.
Think about it. If you’ve ever dieted, you can probably relate to this scenario. You determine you are going to cut out every bit of added sugar to your diet. What happens the first time you have a little slip-up and allow yourself a piece of candy? Are you able to stop at just one, or are you compelled to finish the whole bag to get that pesky craving “out of your system?”
Instead of thinking about the behaviors that you need to stop, or do less of, what behaviors do you need to begin or do more of to accomplish your goals?
Increasing the frequency of healthy, goal-oriented behaviors will automatically crowd out the unhealthy, goal-sabotaging behaviors.
For example, instead of telling yourself that you need to eat less junk food, perhaps you could challenge yourself to try out some healthy alternatives to your family’s favorite fast food meals. Think about challenging yourself to incorporate one new healthy habit each month until they become second nature.
Even if your body is adequately nourished with a proper number of calories, impeccable macros, and sufficiently hydrated, you may feel mentally restricted if you are still telling yourself there are foods you cannot eat. Make sure that you plan to incorporate some of your favorite treats along the way as you progress towards your goals. Unless you have an actual physical intolerance to a certain food, there is no reason why most foods cannot be part of your healthy eating plan, regardless if your goal is to lose fat, gain muscle, or work on body recomposition.
This approach can be applied to your fitness goals as well. Instead of thinking, “I need to tighten up these flabby thighs,” focus on the changes you need to make to see the results you crave. Instead, you might focus on adding 25 pounds to your squat or improving your 5k time. 
Focusing on becoming a stronger individual in the gym will most likely lead to positive changes in your body. However, prioritizing strength and athleticism over physical appearance puts the control in your hands, and you will get to experience the empowerment and satisfaction of setting new PRs and watching yourself become stronger each day!
Enjoy the road ahead! Be kind to yourself as you work towards your 2014 goals. This journey is challenging enough without adding negativity and self-hate.
Keep your eyes fixed on your goals, and enjoy every moment and the lessons you will learn along the way. Here’s to your best year yet!
Photo credit: jscreationz, ambro, David Costillo Dominci, annankkml of freedigitalimages.net
Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
by EM2WL | Jan 15, 2014 | Fat Loss / Cutting, Testimonials, The Journey
I am so much stronger, mentally and physically than I ever realised I could be, and so much of that I credit to trusting the process of Eat More To Weigh Less and challenging and trusting myself. I’m the lowest weight I’ve been since my mid 20s (I’m now 31) and my heart is lighter too.
I’ve lost over 29kgs / 64.3lbs in the last year. I now buy clothes in “straight sizes” instead of “plus sizes.” I lost most of that weight in the six months since I’ve been following Eat More To Weigh Less. I’m not at my “goal weight” yet but that has become less important over time, especially as I reflect on how I’ve changed my relationship with my body and food over the last year to a healthy one. For me the main reason to care about the number on the scale now is because one of my goals for 2014 is to be able to deadlift my own body weight. I focus on small weight loss goals at a time with no “ultimate” number in mind. I now celebrate muscle and strength gains more than I celebrate a loss on the scale. Eat More To Weigh Less has taught me how much the diet industry and women’s media has failed us, and lied to us. When I reflect on the knowledge I have now and share it with others who ask how they can be successful with weight loss like I am, this process feels like a radical truth.
Ten years ago I was thrown against a wall by an ex and suffered from what was probably undiagnosed whiplash. I spent the next decade in chronic and debilitating pain and experienced frequent migraines. The pain was so bad a neurologist said the reason I spent a year throwing up multiple times a day was “stomach migraine.” I was really fit and slim before the injury but now in pain, I became afraid of movement, my body got fat and tired and my anxiety and depression got worse. I had a couple of years of intensive physiotherapy for my neck, which didn’t help. I lived like a victim. This man wasn’t the last abuser in my life, but he was the one who did the most mental and physical damage.
I worked so hard over the years to heal from this trauma and made some progress, but never got there while overwhelmed with other chronic health issues and battling with my weight. Over the last couple of years I have followed my intuition to release that trauma, making unconventional choices in the right “therapies” or “treatments.” I focused on relationships of love and trust in my life, and learned to love myself past the body positivity I tried to practice. I finally decided that body positivity could also mean it was okay to want to change my body. When I joined MyFitnessPal earlier in 2013, I wanted to lose weight but realised I needed to stop crash dieting, because I would lose only to regain. I’d been doing a lot of cardio and resistance training, but I didn’t feel balanced, and I was still binge eating. Overcoming disordered eating is possible, but it took me months of mindfulness and vigilance, and realising that instant gratification wasn’t helping or satisfying me.
I was lucky that some of the women on my friends list were following Eat More To Weigh Less, and I was encouraged to check out the forum and website. I had been eating my BMR (and not eating back any exercise calories) and losing weight, but with all the exercise I was doing I was hungry all the time. In June I took a leap of faith and upped my calories slowly. Since then I have a better grasp of my TDEE and eat a 10-20% cut which is around 2000 calories a day to lose weight. When I started eating more was when really started to make strength gains and lose more weight, consistently. There were times when I doubted the process, but Eat More To Weigh Less has allowed me more freedom with food and my lifestyle.
I eat sweet treats in moderation (almost daily)
I love food and I’m a great cook, and much of my social life revolves around sharing food with friends. I don’t eat diet foods. I don’t believe food has a moral value and while I enjoy it in moderation, I don’t feel guilty about the choices I make. I don’t punish myself by exercising more just because I ate more on a given day. I’ve always known how to eat healthily (I was brought up vegetarian though I’m no longer one) with a focus on fruit, vegetables and whole grains. My problem was eating too much (sugar especially) with emotional and hormonal binge eating, taking different medications for my health that made me gain even more weight, and not exercising enough. I haven’t cut anything out while counting calories, in fact I’ve probably added more, but with a greater balance. I’ve never liked soft drink and I don’t drink a lot of alcohol either, but still enjoy it on occasion. I could never eat low carb because I love carbs. My main focus is my protein macro and eating over 100g of protein a day, to help in building muscle. I find if I focus on protein all my other macros fall in line. I break so many of those stupid “dieting rules” and eat late dinners, snack late at night (I hate going to bed hungry) and I eat dessert nearly every day. Something so important I learnt when overcoming disordered eating was learning to listen to my body and hunger again, and trust it. I now know when I need to eat more and I’m not afraid to.
This process needs patience and the results will come. Be kind to yourself and nourish your body and mind with good food and new challenges. Celebrate the changes in your body and improvements in fitness and strength. Honour your body for how hard it works for you even with all your perceived imperfections, how you can love and move with it. Reach out to the compassionate, sensible and wise EM2WL team and forum members when you’re struggling or unsure.
I made 2013 my year of focusing on getting other chronic health conditions I had under control. Eating more and being fitter and stronger helped me find the courage and energy to pursue treatments I needed, because I didn’t want anything holding me back with my fitness goals! I grew bored with the cardio and resistance training I was doing. A girlfriend of mine loved lifting and talked about it all the time and I was in awe of her, but still afraid of further injuring my neck and being in more pain. I saw all the inspiring women from Eat More To Weigh Less on my friends list lifting and I wanted to start. Your encouragement made me feel braver. I paid a trainer for a few sessions to teach me how to correctly and safely do compound lifts, and then started StrongLifts on my own.
I include Pilates just for “kicks”
I’m always looking for ways to challenge my fitness rather than staying still physically (and mentally). Kiki recently helped me reflect on how my relationship with cardio has changed. I used to do more cardio so I could burn more and lose more, and that worked because I was eating well. That approach is boring and exhausting though. I even used to do cardio and lift weights on the same days, I’d hate to contemplate doing that often now! My cardio goal for next year is to find more opportunities and time to go on hikes with local groups, because it’s nice to get out of the city and the hikes are challenging. I get a lot of NEAT because I don’t have a car and I walk a lot. I’ve never been a runner but I’ve started doing C25K. I really look forward to it and love that it’s only a half hour commitment three times a week. I LOVE how efficient my workout is when I concentrate on compound lifts three times a week. Something Kiki wrote that resonated with me about designing her workout schedule: “some things are included out of necessity, and other just for kicks.” For me, lifting and doing some cardio is necessary, and Pilates is my kicks when I find time for it, or yoga. I change my workout routine as I accomplish goals or get bored and need variety. I’m never doing hours of cardio again though, unless it’s outdoors. I even want to do Park Runs next year – the old me would have shied from running outdoors with people I don’t know.
When I started lifting heavy weights and got strong it all came together. Today I have a strong back and shoulders and can hold my neck up without exhaustion or pain. My posture has improved. My chronic pain is gone and I rarely get migraines. I’ve never felt as feminine as I do now with curves and muscle (I joke that my body type is now “muscular hourglass”). I thought there’d be a point before now where I’d look at my body and think, “That’s enough muscle.” I now know I’ve got a long way to go until that point, because I love celebrating more muscle! I’ve become a more confident woman in the last year. I wear sleeveless clothes outside the house now, and even wear a bikini to the beach.
I’m centred and I feel so powerful, and that feeling comes from challenging my strength and building muscle. I never thought I’d want my body to lift weights, and I didn’t know how much I’d enjoy it. Mentally I am calm and I feel like no one could (or should) mess with me. Family, friends and strangers remark on how happy, healthy and strong I am and look. I am less defensive and I don’t live in fear every day. If I ever have a daughter I will encourage her to do a martial art or lift weights, because I believe these are powerful practices to create a mental and physical posture to shield from potential abusers, and live with confidence and strength. To live with power. The real “secret” to my success so far has been getting strong!
I make sure to get in enough protein, & the rest falls into place!
Have an EM2WL transformation to share? Willing to let us tag along on your journey? We’d love to see it! Be featured on our Transformation/Journey page by submitting your story to Success@EM2WL.com
by | Jan 6, 2014 | Consistency, Fat Loss / Cutting, Motivation, Nutrition, Self Acceptance
Challenge:
Now that you have your list of fitness goals, look deeper into the reasons why you want to achieve them. What is really driving you to make this change? Maybe you want to set a better example for your kids or something similar. Willpower is an exhaustible resource and having that emotional tie in to your goal will help pull you through the tough times. Referring to this list regularly will help reinforce your commitment.
By now, you should have a clear-cut idea of the goals that you want to accomplish for this year. Hopefully you have a list of some outcome-based goals that you intend to work towards in accomplishing your main goals. And you’ve framed those goals in such a way that you are working on building positive habits, rather than eliminating negative ones.
Now it’s time to get personal and dig deep into the reasons for your motivation. Why is it important for you to reach your goal? There are a number of reasons why you might set fitness goals. Maybe you want to set a better example for the little ones who are watching your every move, do away with high blood pressure, or feel more confident when you wear that bikini for your upcoming beach vacation.
As you think about the factors that are motivating you, remember that ultimately YOU are your best motivator and it is YOU who needs to own this journey. You need to determine what will motivate you to keep going when your willpower runs out. Others may be able to encourage you, but it is YOU who must make the hard choices and remain consistent when you feel like giving up.
Remember to continue to cast your goals in a positive, not negative light. If you begin your goal setting process from the place of feeling disgusted with the way you look, it is highly likely that you will approach developing healthy habits as “punishment.” This is the wrong way to approach lasting lifestyle changes! If you view fitness and nutrition as punishment, you are far less likely to remain consistent. Change your mindset! Remaining consistent in the behaviors that will help you succeed in reaching your goals is an incredibly rewarding, not punishing experience.
There is nothing wrong with wanting to be proud of the way that you look. However, placing too much emphasis on attaining a certain look can drain the joy out of life. Try to keep the focus of your goals on performance and outcomes. This can be incredibly difficult for us, particularly as women living in a culture that places so much emphasis on how we look. It is easy for us to become obsessive about the way we look, and often the truly important things in our lives suffer as a result. Self-loathing, body shaming, anxiety, depression, and perfectionism often are present in those who are overly concerned with their physical appearance. Unable to attain to this impossible standard of perfection, it is easy to temporarily stop caring, which unfortunately leads to more self-loathing, and the cycle continues.
Regardless of where you are right now in your journey, be proud of who you are and do not subject yourself to body shaming as a way to motivate yourself. Don’t wait until you’ve accomplished your goals to feel great. Make sure you have plenty of options to look and feel your best, right now!
You may want to answer some questions in your fitness journal to help you think about the reasons for your goals. Jotting down a a few thoughts will give you something to refer back to and remind you of why this is important when you feel your willpower diminishing.
- What goals do you have?
- Why is it important for you to accomplish these goals?
- What drives you?
- What makes you feel happy?
- How will you feel when you reach your goals?
Images courtesy of: stockimages, Stuart Miles, Maya Picture of freedigitalimages.net
Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
by EM2WL | Jan 3, 2014 | Fat Loss / Cutting, Tracking Progress
Water Weight Gain.
Words that seem to strike fear in the hearts of dieting women across the globe. When did we start giving water so much power and authority?
Oh yes…that second word: WEIGHT. More specifically, water weight gain, has women everywhere constantly searching for solutions on how to “solve” it.
Sure, when it’s that time of month, and we can’t squeeze into our “good” clothes, it can be annoying. Or we have a sodium fest, and feel like our jewelry is cutting off our circulation…not fun.
But is water really our nemesis?
Typical concerns of Water Weight Gain
Retained water becomes contaminated because your kidneys can’t filter out contaminants properly when you’re dehydrated. The liver is then called upon to help process these waste products, which interferes with one of its main functions, breaking down body fat. So without sufficient water in your body you’re likely to end up water-logged and bloated.
This is also said to lead to a problem with sodium. When you’re dehydrated, sodium can’t be adequately flushed from the body, causing further water retention, and any additional sodium ingested in your diet simply aggravates the problem.
Water and your muscles
Sometimes it feels as if water is working against us when we develop that “soft” look to our muscles. This is because diets or activities that cause excessive fluid loss have a significant effect on muscle size. Without sufficient water you become dehydrated. Your body begins to retain water to protect itself, and much of this water is stored subcutaneously, which smooths out muscle definition dramatically. This is why you hear of bodybuilders drinking up to a gallon or more each day to offset their higher sodium diets and intense workouts, in attempt to keep their muscles “hard” and visible.
Water weight gain during new workout phases
Gaining weight (~5 lbs) when starting a new exercise program is completely normal. If you are changing up your program every 4-6 weeks, then expect a jumpy scale. Period. It’s all good. Just let your body do it’s thing and stop depending on the scale ONLY for progress reports.
This is important to remember if you are in a program that uses “phases” that change regularly (such as LU app, STS, CLX, P90X, etc). You may experience a jump with every phase, and the scale could take up to three weeks to “equalize.” This means that you may only see the scale weight drop ONE week out of the four, then see it shoot back up again when you change something up. Don’t stress about it. What’s the alternative? Doing the exact same regimen (in attempt to avoid water weight gain) and seeing NO results because your body has adapted?
Not the wisest choice.
That water retention/scale increase/DOMS combo is your sign that your body is still being challenged by the current workout, which means that changes are on the way. We just need to learn not to shun it (water retention) so much.
Constant water retention from strength training
Many ladies get so caught up in that scale number that they feel like “Why bother lifting? I don’t want to carry extra water all the time”…but we are SUPPOSED to carry that water.
Blood = 92% water, the brain & muscles = 75% water, and bones = 22% water. Yet, on the flip side, obesity decreases the water in the body, to as low as 45% (as fat weight is only about 20-25% water).
You do the water math.
Women typically have less water than men (as a percentage), because they carry more fat. But think about it, men typically have an easier time with fat loss because they have more muscle.
The more muscle you carry, the higher your percentage of water will be. All. the. time.
To put it plainly, HEALTHY, and FIT bodies SHOULD carry water!
Coming to terms with a jumpy scale
Sometimes I feel like my weight only ever goes UP. But…when I focused on staying a number on the scale, I NEVER progressed, and actually started looking WORSE. Once I let it go, the floodgates opened and my body begin to FINALLY transform. It really is a hindrance to put so much emphasis on scale weight.
If you know that a jumpy scale will depress you, stay OFF. Let the mirror, pics, the way your clothes fit, and the constant compliments dictate your progress.
And while you’re at it, give poor water a break.
References:
The New Encyclopedia of Modern Bodybuilding
Scienceclarified.com
Waterinfo.org
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