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Speaker 1: Hi, welcome back to Bounce Forward with me, Tip Haul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: in which I'm recording this podcast, the world hundred people

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Speaker 1: of the Cooler Nation.

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Speaker 2: I pay my.

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Speaker 1: Respects to elders past and present. A great question came

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Speaker 1: to me from Brook. I'm trying to lose weight and

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Speaker 1: weigh myself every single day. Some days I lose a

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Speaker 1: little or maintain, but most often I put on weight

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Speaker 1: and it really gets me down.

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Speaker 2: How can I put on weight day to day?

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Speaker 1: How should I be using the scales as a tool

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Speaker 1: to get to where I want to be without being

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Speaker 1: too obsessive.

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Speaker 2: So when you're.

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Speaker 1: Trying to lose weight, it is very common to see

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Speaker 1: fluctuations in your weight on the scales. This can happen

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Speaker 1: for so many reasons, and you've got to keep these

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Speaker 1: reasons in your head when you're weighing yourself. And I'm

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Speaker 1: going to go through the reasons that you put on

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Speaker 1: weight every day, and I'm going to go through how

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Speaker 1: to weigh yourself because the problem is not the scales

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Speaker 1: and not you. We're not taught how to weigh ourselves appropriately.

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Speaker 1: So number one reason you put on weight is water retention.

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Speaker 1: Your body can retain water for numerous reasons, including high

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Speaker 1: salt intake. Maybe you had chips the night before with

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Speaker 1: lots of salt, hormonal changes like if you've got your period,

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Speaker 1: or dehydration, so water weight can cause significant fluctuations on

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Speaker 1: the scale. Next, glycogen storage. So, glycogen is a form

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Speaker 1: of carbohydrates stored in your muscles and liver, and for

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Speaker 1: every gram of glycogen stored, your body also stores about

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Speaker 1: three grams of water. So when you eat more carbs,

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Speaker 1: your body stores more glycogen and water, causing that increase

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Speaker 1: in weight. It's just normal carbs, and carbs aren't bad

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Speaker 1: and a bit of water. It's nothing bad that can

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Speaker 1: be day to day depending on what you've eaten. The next,

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Speaker 1: which is to this point, digestive contents. Right, the weight

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Speaker 1: of food and beverages you consume can add to your

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Speaker 1: overall weight until they are fully digested and then eliminated. Right,

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Speaker 1: So this includes the weight of undigested food, the weight

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Speaker 1: of your pooh, and the fluids in the digestive system. Okay,

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Speaker 1: so your body is a wet machine and you've got

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Speaker 1: to have respect for all of these different things.

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Speaker 2: The next is muscle gain.

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Speaker 1: If you are training hard and I am training at

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Speaker 1: the moment hard with resistance training, and I'm trying to

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Speaker 1: put on some muscle and I have put on five

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Speaker 1: kilos and.

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Speaker 2: That sometimes freaks me out.

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Speaker 1: I've put on five kilos tip, But then I remind myself, Hey,

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Speaker 1: you are trying to put on muscle. Here, you're eating

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Speaker 1: a surplus of calories and you're doing strength training, which

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Speaker 1: is really important to build that muscle, and I think

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Speaker 1: I am getting denser muscle, you know. And you've got

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Speaker 1: to remember that muscle is denser than fat, so it's

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Speaker 1: going to weigh more on the scales, even if if

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Speaker 1: you've had a significant drop in that loss. If you're

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Speaker 1: putting on that lean muscle at the same time, you're

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Speaker 1: gonna weigh.

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Speaker 2: More, which is beautiful. It's a glorious thing. Okay. Then

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Speaker 2: you've got daily variations.

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Speaker 1: Your weight can fluctuate throughout the day based on factors

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Speaker 1: like your fluid intake, your bowl movements, your sweat loss. Right,

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Speaker 1: weighing yourself at the same time each day, preferably in

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Speaker 1: the morning before eating or drinking, can help to be

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Speaker 1: a bit more consistent. But I'm going to go through

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Speaker 1: that more in a minute. Then you've got hormonal changes.

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Speaker 1: You've got four different phases in your menstrual cycle.

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Speaker 2: Stress as well.

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Speaker 1: Oh my goodness, you've got to give yourself a break.

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Speaker 1: And then you've got exercise induced inflammation as well. Intense

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Speaker 1: exercise can temporarily inflame your muscles, leading to water retention.

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Speaker 1: And also like I trained legs yesterday, pumps the blood

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Speaker 1: into the muscles, and I felt heavier today, and I

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Speaker 1: weighed myself and I was heavier, And at first I

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Speaker 1: was like, drats, But then I was like, oh, I

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Speaker 1: did legs. That makes sense. Okay, You've really got to

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Speaker 1: talk yourself around it. So understanding that weight fluctuates is

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Speaker 1: very very important to having a very healthy relationship with

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Speaker 1: the scales, and you have to focus on long term

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Speaker 1: trends rather than the daily changes. So for a more

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Speaker 1: accurate picture of your progress, maybe consider other metrics like

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Speaker 1: using tape measures to measure yourself, doing your measurements, how

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Speaker 1: well your close fit your overall fitness level. For example,

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Speaker 1: I am all about non scale victories nsbs. Some examples

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Speaker 1: are like having more energy at the park with your kids,

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Speaker 1: or going down the slide with your son, or doing

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Speaker 1: a PB in your pushups, fitting into an old pair

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Speaker 1: of genes, walking up the stairs without puffing. These are

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Speaker 1: all fantastic nsbs, and you've got to keep them in

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Speaker 1: mind as well non scale victories as you're tracking your progress,

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Speaker 1: because I.

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Speaker 2: Am about tracking.

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Speaker 1: I am about monitoring and managing where you're at and

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Speaker 1: what you're doing, because that's how we get results right.

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Speaker 1: I'm not about being blind and not knowing where you're at.

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Speaker 1: But obsessing about the scales can be very bad. It

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Speaker 1: can lead to perfectionist tendencies around diet and exercise, and

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Speaker 1: even lead to things like disordered eating. So the scales

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Speaker 1: can lie, as you can see from what we've just

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Speaker 1: discussed about hormonial fluctuations, water retention, etc. Etc.

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Speaker 2: It's never an accurate picture.

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Speaker 1: And yet we live by this number on the scales,

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Speaker 1: and some people that number can determine a good day

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Speaker 1: or a bad day.

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Speaker 2: It really can influence people's moods.

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Speaker 1: If you must weigh yourself, and there are better ways

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Speaker 1: to do things like calipers and measurements and before and

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Speaker 1: after photos which I would put before using the scales,

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Speaker 1: but I do use the scales sometimes myself, but I

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Speaker 1: do do it in a different way.

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Speaker 2: At least weigh yourself the right way. Okay. The problem

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Speaker 2: is you don't know how to weigh yourself, So let's

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Speaker 2: go through that.

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Speaker 1: You want to weigh yourself first thing in the morning,

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Speaker 1: as naked as you can be, Okay, after you've used

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Speaker 1: the bathroom and before eating breakfast or chugging any water.

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Speaker 2: That's your baseline. You want to weigh yourself there.

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Speaker 1: Now, you don't want to weigh yourself every single day

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Speaker 1: because of the fluctuations we just talked about.

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Speaker 2: It doesn't make any sense, does it.

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Speaker 1: But if you weigh yourself every ten days, it allows

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Speaker 1: those fluctuations to kind of settle, and it'll give you

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Speaker 1: a more accurate reading and you'll be able to then

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Speaker 1: put it side by side every ten days and see, oh, okay,

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Speaker 1: I'm tracking my progress and my weight is coming down

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Speaker 1: hopefully fat loss, not water loss or muscle loss.

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Speaker 2: Okay.

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Speaker 1: If you do have to weigh yourself every day, then

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Speaker 1: make sure it's under the same circumstances that you are

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Speaker 1: pretty naked first thing in the morning, before breakfast, after

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Speaker 1: going to the toilet, and not chugging a lot of water, okay,

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Speaker 1: So it has to be under the same circumstances. Make

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Speaker 1: sure your scales are on solid, flat surface, not carpet.

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Speaker 1: That can be big mistake. And whatever you decide, it

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Speaker 1: has to be consistent.

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Speaker 2: Okay.

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Speaker 1: Now, I get asked a lot about the weighing on

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Speaker 1: The Biggest Loser. We had weighings every week and the

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Speaker 1: episode went to air every week, but in real time

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Speaker 1: that was about ten days, okay, because.

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Speaker 2: No one can do that in a week.

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Speaker 1: Ten days is a good time for your hormones to regulate,

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Speaker 1: because when you lose a lot of fat, your hormones

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Speaker 1: have to regulate again and that can increase water retention.

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Speaker 1: So you really want to give it that time.

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Speaker 2: One of the.

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Speaker 1: Reasons I probably disliked The Biggest Loser now and if

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Speaker 1: it was on TV now it wouldn't fly, is because

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Speaker 1: of the obsession around the scales, and I think that

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Speaker 1: it probably gave a whole generation of Australians an obsession

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Speaker 1: with the scales and it wasn't real, it wasn't a week,

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Speaker 1: so I just had to clear that up. So Brook,

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Speaker 1: I hope those tips do help you don't become obsessed

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Speaker 1: with the scales. Become obsessed with measurements. That's really good

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Speaker 1: before and after photos, personal pbs in your fitness and

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Speaker 1: track those and really concentrate on the non scale victories,

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Speaker 1: because really the best thing you can do with your

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Speaker 1: scales is chuck them outside and run over them with

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Speaker 1: your car, or put them in the bin, or take

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Speaker 1: your scales and just use the scales in the kitchen

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Speaker 1: and weigh your food.

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Speaker 2: You know, that's also really good.

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Speaker 1: Knowing your portions, pulling back on your food and knowing, oh,

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Speaker 1: that's what a portion of food should be. That can

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Speaker 1: be really helpful and that will get you more fat

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Speaker 1: loss than standing on scales obsessing about it.

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Speaker 2: Because look the number goes up. What do you do.

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Speaker 1: You say to yourself, Oh, stuff this, I've put on weight.

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Speaker 1: I might as well eat all the timtams today, I'll

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Speaker 1: start again tomorrow. And that whole all or nothing mindset

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Speaker 1: and mentality creeps in and you go, I'll start tomorrow.

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Speaker 1: Then you weigh yourself, Oh, I had all those tim

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Speaker 1: terms yesterday, I've put on weight. I might as well

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Speaker 1: start on Monday. And then Monday never comes and it's

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Speaker 1: a week, and then you've lost a month, and then

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Speaker 1: you've still the same weight, and you're just so frustrated,

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Speaker 1: and you end up hating exercise and hating eating well

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Speaker 1: and hating the whole thing. But fat loss and weight

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Speaker 1: loss can actually be really fun and easy, and you

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Speaker 1: just got to do it the right way, and I

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Speaker 1: think the scales it's not the right way to do it.

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Speaker 1: Thanks for listening to Bounce Forward. I love having your company,

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Speaker 1: So please dm me on Instagram at tip hole Underscore

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Speaker 1: XO and let me know what topics you'd love me

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Speaker 1: to cover. Don't forget to rate and review me on

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