Monitoring Weight Dynamics During Weight Loss

All dieters are familiar with the scary word – “plateau” or “stagnation.” This is a situation where weight stops going down, and the scale doesn’t bring joy with its numbers.

In such situations, most dieters experience a state close to stress. After all, a “plateau” impedes the weight loss process and dampens the desire to achieve the dream figure. In this situation, it’s necessary to start properly tracking weight loss dynamics, which will help lift spirits and motivation, prevent a breakdown, and maintain the results already achieved.

If you are serious about losing weight, or on the contrary, need to gain weight, or just want to track how your weight changes with age – you need to learn how to record all data correctly. In most cases, it is recommended to monitor your weight and measurements; sometimes (if absolutely necessary), you can also track body fat percentage. Photos “before” and “after” also show weight loss dynamics very well.

WEIGHT

Most errors occur due to a lack of clear understanding of weight progression. As a result, various myths are born, breakdowns happen, moods deteriorate, and the desire to maintain a rational diet fades. To avoid such situations, one must learn to properly track lost kilograms.

In our bodies, most tissues change weight quite slowly. Today, we will discuss adipose tissue and muscles.

Scientists have calculated that to lose just 1 kilogram of excess fat, a person needs to expend approximately 7000 kcal. To lose that kilogram very quickly, a person must fast for 3 days or walk 120 kilometers.

There are “magicians” who promise rapid weight loss in just a few days or one week. But it’s important to understand that there are no miracles. Such rapid weight loss may result from water loss from the body, that is, dehydration, or special “forced” cleansing of the intestines. It is precisely these two actions that can quickly change a person’s weight. It needs to be clearly understood that carbohydrates and salt retain water in the body and add weight, and if you give them up, that is, follow a salt-free and low-carb diet, it will just be the loss of water by the body.

In other words, the essence of express diets is that a diuretic effect is created (rapid water loss) and small portions of food to reduce intestinal fullness. In these situations, fat loss makes up a very small percentage, but there is a loss of protein from muscle tissue and blood immune proteins, which leads to a decrease in the body’s protective functions. But if a person loses weight according to all the rules, that is, controls the calorie deficit, then weekly they steadily lose from 0.5 to 1 kg. It’s always important to remember that weight loss can vary weekly – sometimes 200 grams, sometimes 700 grams. Don’t despair – over longer periods, if you recalculate averages, everything works like clockwork.

If you follow all the rules and norms, then worrying about a gain of 100 grams or a good loss is completely unnecessary. In most cases, it’s just water “fluctuating.”

A fairly common situation after express diets is rapid weight loss due to water loss. We look at the scale and there’s limitless joy. Then a breakdown happens… and the weight increases by a couple of kilos, which for some reason don’t go away for a long time. This will be the current average weight, and what was during the diet was simply the weight that decreased due to water loss and low intestinal fullness. If the breakdown lasts, the pounds lost on the diet “bring” along their “friends”…

The most sensible approach to losing weight is to stabilize nutrition and continue to monitor weight correctly. Properly means weighing yourself at the same time and under the same conditions and focusing on average weight values over an extended period.

Here are a few options for proper weight loss monitoring:

1. Weigh yourself every morning after using the toilet on an empty stomach. Track weight loss statistics over 5-10 days.

2. Weigh yourself once a week, also in the morning on the same day. Track statistics over 1-1.5 months.

3. Don’t weigh yourself at all – rely on body measurements or your reflection in the mirror. But this option is not the best, as weight may remain stable or even increase if you decided to actively engage in strength exercises along with proper nutrition. In this case, if you don’t monitor your weight, it’s impossible to understand how your current diet relates to energy expenditures, and you won’t be able to reasonably plan a proper nutrition strategy.

BODY MEASUREMENTS

Measuring body measurements is a very important criterion for planning a diet. Usually, measuring the bust, waist, and hips is sufficient.

The waist is a very important indicator regarding fat. It’s necessary to understand that if the waist measurement decreases, you are losing fat; if it increases, you need to reconsider your diet and reduce calorie intake. If all measurements decrease, it means your diet is properly structured, and there’s no need for changes.

Measurements can be taken once a month. If done more frequently, the difference will be hardly noticeable, and there’s a great chance of falling into depression and breaking down.

If you are serious about losing weight and for the long term, you need to understand that for good well-being and to maintain a beautiful appearance, you should lose weight at an average rate of 2-3 kilograms per month. This will give you the right motivation, help your skin adapt to new realities and tighten, rather than sag. For most dieters, the first changes will be noticeable already after 3 months, and after a year, the result will be very good. After all, you can lose 20-25 kilograms in a year. But if the initial excess weight is not very large, then weight loss in a year will be about 12-15 kg. This will be a wonderful result without unnecessary stress! Because if you approach the weight loss process correctly, control your diet through a balanced eating plan, calculate calories, and monitor dietary composition, weight loss proceeds quietly, calmly, and systematically.

And this means that you won’t break down and will achieve your goal – to be slim, toned, beautiful, and youthful!

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