Bare lurer..................!

[Gjest (Anonymous)]

er det uvanli å variere med 1 til 2 kg. på en da? På morgenen kan jeg veie 50 kg. og når jeg kommer hjem etter skolen kan jeg veie 49 kg. og etter trening 48. er dette "rart"?

[Gjest motisaz]

syns det høres helt normalt ut jeg..sånn er keg og. derfor skal en ikke være så opphengt i vekta..fordi den viser aldri det smme uansett

[Gjest Luiza]

syns det høres helt normalt ut jeg..sånn er keg og. derfor skal en ikke være så opphengt i vekta..fordi den viser aldri det smme uansett

fant på nettet dette i går!

"WHY THE SCALE LIES"

We’ve been told over an over again that daily weighing is

unnecessary, yet many of us can’t resist peeking at that number

every morning. If you just can’t bring yourself to toss the scale

in the trash, you should definitely familiarize yourself with the

factors that influence it’s readings. From water retention to

glycogen storage and changes in lean body mass, daily weight

fluctuations are normal. They are not indicators of your success

or failure. Once you understand how these mechanisms work,

you can free yourself from the daily battle with the bathroom

scale.

Water makes up about 60% of total body mass. Normal

fluctuations in the body’s water content can send

scale-watchers into a tailspin if they don’t understand what’s

happening. Two factors influencing water retention are water

consumption and salt intake. Strange as it sounds, the less

water you drink, the more of it your body retains. If you are

even slightly dehydrated your body will hang onto it’s water

supplies with a vengeance, possibly causing the number on the

scale to inch upward. The solution is to drink plenty of water.

Excess salt (sodium) can also play a big role in water retention.

A single teaspoon of salt contains over 2,000 mg of sodium.

Generally, we should only eat between 1,000 and 3,000 mg of

sodium a day, so it’s easy to go overboard. Sodium is a

sneaky substance. You would expect it to be most highly

concentrated in salty chips, nuts, and crackers. However, a

food doesn’t have to taste salty to be loaded with sodium. A

half cup of instant pudding actually contains nearly four times

as much sodium as an ounce of salted nuts, 460 mg in the

pudding versus 123 mg in the nuts. The more highly processed

a food is, the more likely it is to have a high sodium content.

That’s why, when it comes to eating, it’s wise to stick mainly

to the basics: fruits, vegetables, lean meat, beans, and whole

grains. Be sure to read the labels on canned foods, boxed

mixes, and frozen dinners.

Women may also retain several pounds of water prior to

menstruation. This is very common and the weight will likely

disappear as quickly as it arrives. Pre-menstrual water-weight

gain can be minimized by drinking plenty of water, maintaining

an exercise program, and keeping high-sodium processed

foods to a minimum.

Another factor that can influence the scale is glycogen. Think

of glycogen as a fuel tank full of stored carbohydrate. Some

glycogen is stored in the liver and some is stored the muscles

themselves. This energy reserve weighs more than a pound and

it’s packaged with 3-4 pounds of water when it’s stored. Your

glycogen supply will shrink during the day if you fail to take in

enough carbohydrates. As the glycogen supply shrinks you will

experience a small imperceptible increase in appetite and your

body will restore this fuel reserve along with it’s associated

water. It’s normal to experience glycogen and water weight

shifts of up to 2 pounds per day even with no changes in your

calorie intake or activity level. These fluctuations have nothing

to do with fat loss, although they can make for some

unnecessarily dramatic weigh-ins if you’re prone to obsessing

over the number on the scale.

Otherwise rational people also tend to forget about the actual

weight of the food they eat. For this reason, it’s wise to weigh

yourself first thing in the morning before you’ve had anything to

eat or drink. Swallowing a bunch of food before you step on

the scale is no different than putting a bunch of rocks in your

pocket. The 5 pounds that you gain right after a huge dinner is

not fat. It’s the actual weight of everything you’ve had to eat

and drink. The added weight of the meal will be gone several

hours later when you’ve finished digesting it.

Exercise physiologists tell us that in order to store one pound

of fat, you need to eat 3,500 calories more than your body is

able to burn. In other words, to actually store the above dinner

as 5 pounds of fat, it would have to contain a whopping

17,500 calories. This is not likely, in fact it’s not humanly

possible. So when the scale goes up 3 or 4 pounds overnight,

rest easy, it’s likely to be water, glycogen, and the weight of

your dinner. Keep in mind that the 3,500 calorie rule works in

reverse also. In order to lose one pound of fat you need to

burn 3,500 calories more than you take in. Generally, it’s only

possible to lose 1-2 pounds of fat per week. When you follow

a very low calorie diet that causes your weight to drop 10

pounds in 7 days, it’s physically impossible for all of that to be

fat. What you’re really losing is water, glycogen, and muscle.

This brings us to the scale’s sneakiest attribute. It doesn’t just

weigh fat. It weighs muscle, bone, water, internal organs and

all. When you lose "weight," that doesn’t necessarily mean that

you’ve lost fat. In fact, the scale has no way of telling you what

you’ve lost (or gained). Losing muscle is nothing to celebrate.

Muscle is a metabolically active tissue. The more muscle you

have the more calories your body burns, even when you’re just

sitting around. That’s one reason why a fit, active person is

able to eat considerably more food than the dieter who is

unwittingly destroying muscle tissue.

Robin Landis, author of "Body Fueling," compares fat and

muscles to feathers and gold. One pound of fat is like a big

fluffy, lumpy bunch of feathers, and one pound of muscle is

small and valuable like a piece of gold. Obviously, you want to

lose the dumpy, bulky feathers and keep the sleek beautiful

gold. The problem with the scale is that it doesn’t differentiate

between the two. It can’t tell you how much of your total body

weight is lean tissue and how much is fat. There are several

other measuring techniques that can accomplish this, although

they vary in convenience, accuracy, and cost. Skin-fold

calipers pinch and measure fat folds at various locations on the

body, hydrostatic (or underwater) weighing involves exhaling

all of the air from your lungs before being lowered into a tank

of water, and bioelectrical impedance measures the degree to

which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just

doesn’t appeal to you, don’t worry. The best measurement

tool of all turns out to be your very own eyes. How do you

look? How do you feel? How do your clothes fit? Are your

rings looser? Do your muscles feel firmer? These are the true

measurements of success. If you are exercising and eating

right, don’t be discouraged by a small gain on the scale.

Fluctuations are perfectly normal. Expect them to happen and

take them in stride. It’s a matter of mind over scale.

[Janne Kvammen, Klinisk Ernæringsfysiolog]

Hei

Det er helt vanlig at vekten varierer et par kilo i løpet av en dag.