By Registered Dietitian
on September 16, 2008
Controlling your weight comes down to one thing - managing calories. More...
By Registered Dietitian
on September 26, 2008
Years of misjudging your intake by just a few calories at a time will end up sabotaging your weight. For example, if you gain the average amount of one pound per year, this means you’re off by only 10 calories a day. More...
By Registered Dietitian
on September 17, 2008
Although many people succeed at losing weight, few manage to keep the weight off for the long haul. Those who have are referred to as “successful losers” and research studies on these individuals reveal the keys to permanent weight loss. More...
By dotFIT experts
on October 07, 2008
Dieting to lose weight is difficult at best, and generally ends in frustration for the average person. The majority of people gain most of the weight back within the first year. However, there are three strategies that have consistently proven to be effective in losing weight and maintaining the loss. More...
By dotFIT experts
on September 30, 2008
Recent science has demonstrated that certain blends of natural herbs combined with other safe compounds have the ability to enhance weight loss results. Proper use can significantly reduce the time and work normally required to accomplish these goals. More...

Weight Loss & Weight Fluctuation

On Friday, September 26, 2008 by Registered Dietitian

The Scale Tells the Whole Story Over Time

On any given day, the scale can lie and your true progress won’t be accurately reflected by your weight. This is because body weight can fluctuate on a daily basis due to the amount of fluid we retain.  Foods high in sodium, menstrual cycles, certain medications and bowel movements can increase fluid retention and skew your weight. However, over time the scale tells the whole story. If your weight creeps up after two or three weeks, you’ve been eating more calories than you’re burning.

The opposite is also true – if your weight decreases after two to three weeks, you’ve been eating fewer calories than you’re burning. A steady weight indicates the calories you’re burning and consuming are equal. (See "Weight Control 101" for more.)

Other Ways to Measure Progress

If you’re making progress in at least two of the following areas, you’re on the right track:

  • Inches lost
  • Body fat percentage
  • Clothing size or fit
  • Energy levels


Gaining muscle is another way to gauge your progress. For example, if you’ve gained a pound of muscle, this is not the same as gaining a pound of fat. Gaining muscle is beneficial to your metabolism and strength level. By consistently burning more calories than you eat, muscle gain will taper and fat loss will continue. The scale will eventually capture your results and you will lose weight.

Tips for Weighing In

Be sure to weigh yourself at least once a week. Those who have lost weight and kept it off check their weight on a weekly and even daily basis.  To minimize fluctuations, follow these tips for weighing in:

  • Wear similar clothing each time
  • Use the same scale
  • Weigh in at the same time of day
  • Maintain similar eating and drinking patterns prior to weighing in
  • Weigh in mid-week if you only check your weight weekly. Monday weigh-ins tend to be inaccurate because of food choices and eating habits on weekends


Regular weigh-ins allow you to react to small gains so they don’t become large ones. Daily weighing has been shown to prevent weight gain.  If you want to know exactly how to adjust your intake or activity level on a daily basis, email your weight to the dotFIT Weight Coach and get instant feedback. Click here to send an email to a coach who will provide more info.


References
1. Wing R and Hill J. Successful weight loss maintenance. Ann Rev Nutr. 2001. 21:232-41.
2. Levitsky DA, Garay J, Nausbaum M, Neighbors L, DellaValle DM. Monitoring weight daily blocks the freshman weight gain: a model for combating the epidemic of obesity. Int J Obes. 2006 Jun;30(6):1003-10.

User Comments

Write a Comment
No Rating
Avatar
chrisvegas
Jan 20, 2012, 05:29 AM
My weight varies in about a 3 pound range depending on workouts, water weight etc. As long as I stay within my range, I don't worry. It's certainly helpful to watch body fat rather than weight. I've lost 9% body fat over the past 6 months & I feel wonderful.
Review usefulness:

Was this review useful?


Avatar
LaNouba
Oct 27, 2011, 04:00 PM
Hi KT - I have had great results by going gluten-free by choice. The only bread I consume is Ezekiel (frozen food section Fred Meyer). Eat more lean protein. Have a protein bar sans gluten or protein drink sans gluten for two snacks a day. Cut back on fruit. You may be doing too much exercise. Don't beat yourself up. Remember muscle is heavier than fat. It's how your clothes fit that rocks for me.
Review usefulness:

Was this review useful?


Avatar
Kelle
Jul 21, 2011, 03:47 PM
t:
KT:
I'm discouraged. I've been doing this now for 4 weeks. I workout every single day for a minumum of 400 calories burned and a couple times a week for upward of 800 calories (according to my heart rate monitor). I cut out weeknight drinking, eat a healthy balanced diet of lean meats, whole grains, low fat dairy, and get my 5-a-day of fruits and veggies. I'm strength training 4x times a week and seeing progress in my strength gains. I'm doing yoga 2x a week. I do spin, kickboxing, and step each 1x a week and using the ellyptical in between. I don't know what else I can do. I'm burning more calories than my target and hovering right around my target calories but I'm famished! My stomache grumbles all day long and it's all I can do to get to the next feeding. I need a creative idea.
KT, I have the same problem. I am eating to fuel my body on the days I burn a ton of cals, (usually over 500 from my goal), my deficits are usually 700 or more. I do indulge in some sweets some days, but not excessively (unless you call 1 tbsp excessive). I am SOOO frustrated, I have remained or gained for a month and 1/2, I did see a loss one week only. Has anyone responded to your post yet? I would love to hear what they have to say.
Review usefulness:

Was this review useful?


Avatar
Calfit Fitness Community
Jun 09, 2011, 10:49 PM
I started weight training two weeks ago and instead of losing weight, I've gained 2 pounds. Not snacking above what I'm logging on my nutrition log so I'm hoping it's just muscle weight.
Review usefulness:

Was this review useful?


Avatar
dee
May 18, 2011, 05:09 AM
Been on the dotfit program now for almost a month & am happy to say I have lost 10 lbs so far! My goal is to get down to 135, right now I am 168. My daily regimen mostly consists of eating 2 meals a day with 1 to 2 hrs of exercising which is mostly jogging & cardio.
Review usefulness:

Was this review useful?


Avatar
mackemom
Mar 16, 2011, 11:10 PM
Love Exerspy!
If I lose weight or if my weigh-in sucks, it's all there in black and white as to WHY.
Review usefulness:

Was this review useful?


Avatar
mike
Mar 14, 2011, 12:52 AM
Week two and I weighed in this morning down 8.2 lbs so far. Walking three miles a day and doing a start up lifting program 3 days a week . pretty great program really helps you to be more aware of what you are doing . And the Exerspy is the best !!!!
Review usefulness:

Was this review useful?


Avatar
t
Mar 08, 2011, 05:33 PM
KT:
I'm discouraged. I've been doing this now for 4 weeks. I workout every single day for a minumum of 400 calories burned and a couple times a week for upward of 800 calories (according to my heart rate monitor). I cut out weeknight drinking, eat a healthy balanced diet of lean meats, whole grains, low fat dairy, and get my 5-a-day of fruits and veggies. I'm strength training 4x times a week and seeing progress in my strength gains. I'm doing yoga 2x a week. I do spin, kickboxing, and step each 1x a week and using the ellyptical in between. I don't know what else I can do. I'm burning more calories than my target and hovering right around my target calories but I'm famished! My stomache grumbles all day long and it's all I can do to get to the next feeding. I need a creative idea.
Review usefulness:

Was this review useful?


Avatar
KT
Feb 24, 2011, 09:33 PM
I'm discouraged. I've been doing this now for 4 weeks. I workout every single day for a minumum of 400 calories burned and a couple times a week for upward of 800 calories (according to my heart rate monitor). I cut out weeknight drinking, eat a healthy balanced diet of lean meats, whole grains, low fat dairy, and get my 5-a-day of fruits and veggies. I'm strength training 4x times a week and seeing progress in my strength gains. I'm doing yoga 2x a week. I do spin, kickboxing, and step each 1x a week and using the ellyptical in between. I don't know what else I can do. I'm burning more calories than my target and hovering right around my target calories but I'm famished! My stomache grumbles all day long and it's all I can do to get to the next feeding. I need a creative idea.
Review usefulness:

Was this review useful?


Avatar
Bree
Jan 10, 2011, 05:12 AM
:
I started at my gym weighing 155 - I just got on this program because I weighed myself and I was 166...I've already lost 3.8 pounds in 2 weeks on this - I'm happy and can't wait to get the rest off. My question is - I've been doing Body Pump at my gym and I carry heavy weights - been doing it for 3 years now - how much of my 11 pounds that I gained is muscle (APPROX.). Just curious.
The only way to know is if you had tested your body fat percentage when you started at your gym and compare it to now. Remember you have to have a calorie deficit of 3500 calories to lose a pound of fat but to gain a pound of muscle you have to consume 2500 calories (the right kind of calories too). Also, you have been doing bodypump for 3 years? I wonder how much more weight you are doing now than when you started. In order to create change in the body you must overload the body. If you are still using the same weights you will never change!
Review usefulness:

Was this review useful?


Avatar
DC
Dec 19, 2010, 09:38 PM
My weight loss did not match what was expected in the first week. I believe this was due to the amount of heavy weightlifting that was done that resulted in muscle gain. My body fat percentage decreased so I am not at all detered by this result. I think that many will experience the same results in the first couple weeks if they engage in weightlifting.
Review usefulness:

Was this review useful?


Avatar
Nov 06, 2010, 08:39 AM
I know that I am off-target pound wise because I need to schedule a third day of cardio at the gym each week, even if it is for a half hour and just log all of my food! I CAN do this. 1 1/2 months in, I have lost four pounds and about 3 inches overall.
Review usefulness:

Was this review useful?


Avatar
Oct 11, 2010, 09:11 AM
Katey -- Achieving a greater or lesser deficit one day will not reset your program. If you want to change your goal deficit for each day, you will need to create a new program and either choose to lose more weight in the same amount of time, or the same amount of weight but with an earlier goal date. If you need help just call Customer Service at 877.436.8348 between 7 am and 6 pm Pacific, Monday through Friday.
Review usefulness:

Was this review useful?


Avatar
May 27, 2010, 02:18 PM
I started tracking my food in a log and entering in this program Jan. 15th of this year and I am down 56 lbs. as of 5/25! The planning activity scales appear to work pretty good as I am generally beating the plan with my 3 work outs per week and a 2250-2500 calorie diet. I have used two different ones so far, based on increases in ability to work out and number of times, and they both have followed reasonably close to the planned goals when I kept to my calorie intake.

It does need improvement when it comes to chinese food though. There are not enough entries to choose from to make a relative/representative entry for when I go out.

It would be really great if also I could build a recipe and store it by saying how many servings of a size it makes to keep from having to down-size the recipe to a serving. But at least it is possible.
Review usefulness:

Was this review useful?


Avatar
Mar 30, 2010, 07:46 PM
I started this program 10 weeks ago. I am down, 19.6 pounds and I feel great!! This is full-proof easy to use and enjoyable to download every night. It's hassle free for me and really makes me stay focused on my eating habits. I highly recommend this to anyone that's struggling to lose weight. Also, for those of you who might not have tried the dotfit bars, mighty yummy and the dotfit protein, AWESOME!!
Claudia Bernard- Crunch Danville
Review usefulness:

Was this review useful?


Avatar
Nov 12, 2009, 04:09 PM
I have been following the dotfit program for three weks now and have lost 12 pounds. I work out at the gym for about an hour 3 times per week and avoid unhealthy snacking between meals. Before, I would snack on Snickers. Now, I snack on baby carrots or raw, whole almonds. It has made a big difference in how my clothes fit and the amount of energy I have throughout the day. Thanks dotfit.
Review usefulness:

Was this review useful?