How I gained 10 pounds in 1 day | Why your weight Fluctuates
Learn how I gained 10 pounds in 1 day and why your weight fluctuates so much. Also learn the five best ways to measure your weight with and without a scale!
I’ll never forget the day that I gained 10 pounds overnight and had to ask the question; why does your weight fluctuate? I had just finished the Ontario Bodybuilding Championships and won the Mr. Ontario title, so in true bodybuilding tradition, I went to Pizza Hut to celebrate and eat as much deep dish meat lovers pizza that I could.
After sixteen weeks of intense dieting for the contest, which included virtually no carbs, salt or fat – pizza was the ultimate reward.
The next morning I woke up feeling like I just got hit by a truck. When I looked at my face in the mirror, I also looked like I got hit by a truck.
I was swollen beyond belief and retaining so much water that I could hardly move. I weighed myself and was in disbelief as I looked down at the scale – I had gained 10 pounds overnight!
It was that morning that I learned three important facts about our body-biology:
- We are comprised mainly of water
- Our body water fluctuates (sometimes very radically!)
- This can cause our scale to go berserk!
After further investigation, I also learned that there are five elements that contribute to why your weight fluctuates:
You will gain over 1 pound of weight after drinking a 500ml bottle of water (watch the video for the demo – unbelievable!)
If you are on a low carb diet and re-introduce carbs, your body will super-compensate and store the carbs along with four parts water for each gram of carb stored!
You may have seen the scale go up a couple of pounds after eating food containing MSG (monosodium glutamate)and you may have seen it go down a few pounds after a hard and sweaty workout.
You may have seen the scale go down a couple of pounds the morning you wake up with a splitting headache and one heck of a hangover because of the dehydrating effects of alcohol has on the body.
Here’s what you need to know about getting accurate weight measurements from a scale and also how to use other tools to measure your weight.
- Weigh yourself weekly with the same scale, time of day and with the same type of clothes on (or no clothes on!)
- You will experience what I call the Correction Curve if you have lost more than 2 pounds in one week. Your weight will soon correct itself, and that could mean that you will temporally gain some of the weight back.
- A picture tells a thousand words so try taking some selfies of yourself each month so you can see your weight-loss progress.
- Get yourself into the fitting room and try on a pair of clothes that you once fit into, or go out and buy a pair of clothes that you would like to fit into. Try on the outfit every month to see your weight-loss progress.
- Use what I call the 5-pound Flex method of choosing a target weight range of 5 pounds that you will allow yourself to fluctuate within but never allow yourself to exceed.
On a final note, remember that your weight is equal to your wellness, so choose a realistic body weight that serves you emotionally and physically.
Inspire to Aspire,
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Hello friend Kris here. Welcome to the all inclusive lifestyle show where we help you cultivate energy restore balance and live what I call the all inclusive lifestyle. Tonight’s question why does your weight fluctuate. Why does your weight fluctuate radically? I’m going to tell you a radical story about my weight fluctuating.
This was years ago when I was a competitive body builder and I’ll never forget it. I was competing in the Ontario final championships which I won and as a sort of celebration which was a tradition for us bodybuilders we always used to go to Pizza Hut. Back then it was the deep dish pizza I don’t remember that but that’s all we wanted to eat. That was everything we needed. It had lots of sodium it had lots of carbohydrates and lots of fat and those are three things that we didn’t have much of. Probably three to four months in preparation for this show so it really hit the spot and I must’ve eaten two mediums myself that night in this big celebration. So the next morning. I woke up and I was sore. It’s like I got hit by a truck. Now competing in bodybuilding is really tough and it looks like we’re just showing off of there. But quite frankly it’s one of the more difficult things you can really do physically just flexing all of your muscle so I figured that’s what it was. It turned out to be something else though. Along with that and the other thing was that I went to wash my face and I didn’t recognize my own face. My head looked like a pumpkin it just swollen.
And the reason why is because I had gained 10 pounds overnight. Ten pounds. I’ve never had that happen before and that’s that’s a radical fluctuation in my weight.
And you know looking back and after you know all the research that I’ve done on on you what controls weight and how do we lose weight and how we maintain weight. I really know today what exactly happened precisely happened that fateful night that the morning of gaining 10 pounds the most drastic fluctuation I’ve ever had. And it really comes down to three facts which are first water has weight.
Of course it does. Right. We understand that. But the minute that it goes into your body the minute that it’s stored in your body you’re going to see that on the scale it’s not air it’s not invisible it it’s real it has real weight to it.
And the second thing is that. We are water weight. We know that we’re about 60 percent all the way up to some in some cases 70 percent water. So we’re water bags. That’s where we really are. And knowing that and knowing that water is very volatile it’s ok knowing that really well water is what fluctuates in a sig comes and you know it goes out and that is the cycle of water. So knowing that of course water is very volatile and it’s going to change throughout the day and it’s going to change by circumstances as well. Like for example you know if you ever want a body go over your shoulder and you went out and celebrated at Pizza Hut and had to medium I think it was a meat lovers special and woke up in the morning 10 pounds heavier. But you know maybe your story is not as radical as that. And as a coach a lifestyle coach I have this nine one wall one kind of call that comes in quite often and this is where clients are really concerned about their weight their weight fluctuating. And I’ll give you an example. I remember I had one client and she was doing very well. I think she was losing one pound per week. And you know as a weight loss and lifestyle coach and you know even doctors and dietitians one to two pounds is what we typically recommend if you count on keeping it off in the long term of course you can lose a lot more and we’ll talk about that as well and how that will show up on the scale.
But this particular client she was doing very well she was losing one pound per week and then all of a sudden she started gaining weight two weeks in a row one to two pounds. But she hit the panic button and she had nine one and she called me and told me they listen Chris you know I think I need to do something about this. You know something radically needs to happen because my weight needs to change. So this was her radical idea. She was going to go on the cabbage soup diet. OK. Just to shock her system and then she was going to do the paleo diet on sort of the long term thereafter. So I spent a good hour on the phone with her just trying to talk her down. OK. From jumping basically into that that oblivion of you know doing all these radical things to try to change your weight not knowing it’s going to be that traditional yo effect right where you know we’re going to throw down that yo but it’s going to fly right back up into our face in the sense that we’re going to lose some weight but we’re also going to gain some weight and then some because of the rebound and really quite frankly we just can’t beat body biology that way. So after talking her down I got her to get back on the program and stick to the plan and really try to have her understand you know why she had gained those one to two pounds over those couple of weeks and she was in that plateau state that maybe you’ve been in before you know a lot of times.
Client Well we’ll start off with any type of weight loss program and they lose a lot of weight quite quickly initially and then they get into a plateau and that’s hard to handle. It really is that’s a letdown because if you’ve ever lost weight before you know how motivating it is it’s you get charged up you want to get into the gym. You want to go for your walks you want to prepare your meals. You want to take care of yourself and then all of a sudden you’re doing all of those same things in something very different is happening. The scales going this way instead of that way. So as a lifestyle coach I totally get it. I understand and I want you to understand why your weight is fluctuating so much. Now we know that water is the common element it’s the element in us. And thank goodness for that because we need that stuff. You know how long would we last without. Best stuff. Maybe a week. So it’s really really important. And just on a side note if you’ve ever found yourself dehydrated and having symptoms of you know unusual tiredness lethargic niacin also headaches and these really common dehydration type symptoms. Brain fog is another one for example you might not be getting enough water. You know typically men should be taking about three leaders. And that’s my target each and every day. And I’ve got my bottles lined up in the morning. I’ve got three leaders ready to go. And a woman should be 2.2 a little less now in ounces for my American friends.
That would be for men who would be 100 ounces and for woman it would be 75 ounces so that’s something for you to think about. You don’t think you’re getting a hundred and seventy five ounces. Men and women respectively. Then it’s something you really need to focus on and that in itself will help your weight balance and you won’t have any of that radical fluctuation. But I think the best way to explain this as far as how much water dictates what we weigh minute per minute I’m going to do a little trick here it’s not much of a magic trick. There’s no magic cameras or anything but I’m going to show you how I can gain more than one pound in less than one minute and how to do that in a way myself. I have a little scale here. I’ll show you. And no trickery involved this is just a regular fit that scale by the way I would recommend. No affiliation with that. But digital skills are always the better skills to choose versus the old school bathroom scales. You’re right that yeah just not that accurate. And what I’m going to do here is weigh myself really quickly write down the weight for you.
So let me step on the scale.
Ok so I was to go six point three. Let me just show you that here. All
Right. So there it is two oh six point three. Now
Let me just write that down quickly. So we can remember that number.
So that is 2 000 six point three right now here’s where it gets interesting.
I don’t know if you’ve ever seen anyone chug chug. But here goes 500 million liters of non-magic water down the hatch. And then I’m going to weigh myself again and we’re going to see if there’s any fluctuation in my weight.
You’re a goves.
For the people listening to the podcast. I’m sure that was quite noisy and noisy drinker but hey that was 500 miles of water and probably less than a minute.
So OK let’s get back on the scale here. Let’s see what happened.
OK at the moment of truth here folks. Here we go.
2 0 8 even 208. So just reflect here again.
I was 2 0 6 about 60 seconds ago and now I’m at 2 0 8.
So typically in a 500 mill bottle of water weight is over one pound. And the reason why I’m showing you this is to illustrate just how much your weight can fluctuate with as little as a $500 liter of water. So.
Five top takeaways that I want to leave you with here tonight so you can understand why your weight fluctuates and also so that you can have a deeper understanding that that you won’t have to get into that panic state and do things that really are great for your health and are really good for you in the long term. OK. Not just with your health but also with managing your weight whether you just want to manage it and keep the same or maybe you want to lose some weight like most of us. The first thing is weighing yourself. Same time same place same scale same clothes in only doing it once a week. This is something that I didn’t do initially. I became obsessed about my weight. I remember it was probably the second or third bodybuilding show that I did and I was weighing myself three times a day I was weighing myself on my home scale. Fresh out of the bed. OK. And basically nothing and trying to get that dry weight. And then what I would do is I weigh myself out work ok. I was working in a shipping place we had a big shipping scale. I weighed myself on that scale then I would weigh myself again later that day at the gym on a third and different scale.
So I went completely bezerk I could not decipher what the scale on that feedback was giving to me and it was very important because I want to know what weight class I would be in and I wanted to know how well I would do with the show and how I would compared to my competitors and my weight was really determining that or so I thought. So this is what I did in order to take another radical approach in the opposite direction. The next bodybuilding show I did I did not weigh myself not even once before that show which was very difficult. I walked into the show that day for my weigh in and I didn’t know what weight class I was going to be and I had no idea what was going I really let the meter be my scale and that was so challenging to let go of that control. But I actually had more control by letting go of the scale and I won that show. And that just proved to me that there are other ways that we can measure our success when it comes to our weight if we’re trying to lose weight or even to maintain weight for example. So weigh yourself once a week. OK. Not every day. Definitely not. Three times a day like crazy me and make sure that it’s on the same scale a digital scale preferred. And make sure that you have the same clothes on and in all those other variables that we’ve been talking about that will have your weight fluctuate you want to control those variables and then get some timing and just like that chart I showed you you’ll be able to chart it out and you’ll be able to relax when your weight goes up one pound or two pounds. Knowing that there will be a correction later. So that’s exactly what I want to speak about. Now the correction curve.
There was a couple of weeks ago I had a client that came in and this person had a plateau for about three weeks. Just nothing going on in the scale. OK. No dips and no rises just flat lined. Then all of a sudden took a four pound dive bomb. Now of course that put a big smile on his face but it put a somber face for myself because I know that there’s going to be a correction curve afterwards and sure enough there was. He went up two pounds the next week when I weighed him in the following week so that’s what I mean by the correction curve that the body will naturally correct itself. OK. If there’s any great fluctuations it’s the body’s job it’s called Body biology. And we all got that internal thermostat in us that really controls everything it controls our appetites controls our hormones and you know if we’re if we’re healthy and we’re taking care of ourselves and we’re not you know doing all these crazy things and crazy diets and whatnot then it’ll actually manage our weight too for us in a really great way. The third thing is take a selfie. How many clients that I worked with came to me initially because they saw themselves in a photograph a photograph that they really didn’t want to take but maybe were forced to take some sort of family function? They saw themselves in bingo the light went on and they made the call and you know I had the privilege of working with them but the catalyst was. That picture you know a picture says a thousand words.
And sometimes we get to see ourselves in a different perspective in a third sort of perspective where were we able to get subjective and say wow you know I didn’t look like that five years ago I didn’t look like that last year. Wow. I got to start taking care of myself. And you know what I’m going to take some action I’m going to do something about this. And it was all because they saw the picture of themselves. Take a picture of yourself. I know it’s not easy to do. It’s uncomfortable at least you know you can put it in the archives you don’t need to put it out there on social media. Maybe put it on your fridge that’s a good place for it but I’m telling you know that’s what really gives us that kick in the butt that we really need. And you know if it fits the scale is going to give you the kick in the butt. That’s another way of doing it. But the picture and also our clothes is another great way of motivating ourselves and also showing ourselves that hey listen know I’ve neglected myself for a little too long here and I need to do something for myself. And getting yourself into the fitting room this is something that I do with all the one on one car clients that I coach and it’s kind of cool. Kind of uncomfortable for them but they think it’s cool after the fact that they get into the clothes that they want to fit in OK. When they are finished working with me when they’re finished the program the lifestyle program that I coach and it’s some it’s uncomfortable.
You know there’s a lot of spillover and things not fitting in over here and over there but that’s OK because. I haven’t tried these clothes on. Every month periodically. And sure enough these clothes are getting easier to put on they’re feeling more and more comfortable than sometimes. These are the clothes that they used to have. And you know they put them at the back of the closet. They put them in the box in the back of a closet. I tell them Listen pickle your favorite outfit and put it on. Even if it doesn’t fit. That’s the whole point. Because sometimes there’s no better measurement. OK then you’re close. Well as long as they haven’t been in the dryer for too long like they’re really consistent and they give us a real full body wrap type of measurement that is at a scale just can’t give up. So there are a lot more accurate not as volatile as a scale would be so I highly suggest that you get those old clothes or you know what even better go in buy a new outfit that you want to fit into and get that process started of trying it on periodically and you will see that you’ll be able to fit into these calls and there’s no better feeling isn’t there when you fit into a pair of pants for example that didn’t fit before and now they do. And there’s nothing spilling over. It’s just the best feeling. It really is. So the fifth takeaway here is what I call the five pound flex. Now this is more so for people that have lost the weight and are keeping the weight off.
And you know that’s where I am right now. And if you know my story you know I lost about 50 pounds. And you know I had a health problem an addiction problem had a lot of emotional problems anxiety and depression so I had a lot of problems and those problems fortunately I’ve been able to get a lifestyle that has allowed me to basically have an antidote for all of those things. But I still got to keep my eye on me and my lifestyle my behavior in the way that I take care of myself and that’s where the £5 flex comes in where if I am going up more than five pounds over my limit. OK let’s just say that my limit is two or five to ten pounds if I go over to 110 pounds like that is a four star. That’s a big red stop sign. You know by the time I’m up to let’s say to 13 that’s a that’s an amber light. It’s time for me to slow down it’s time for me to wake up. And you know started getting back into the habits that had me down at a lower weight before so I allow myself that five pound flex because I know my life’s not perfect. My life circumstances are going to change from time to time. I’m going to have periods of stress where you know a lot of my habits are going to fall to the wayside. But you know weighing myself periodically every week right and making sure that I don’t go beyond this five pound swing or five pound flex as they call it is so important because.
Have you ever had this situation where you know you set a weight for yourself and then slowly you creep up over that? And before you know it five pounds 10 pounds 15 you’re right back to where you started. And how did it happen. It happened like that just overnight it seemed. And you know it takes so much work for us to take off but you know it basically comes back on in such drastic measures and so quickly. And it’s a shame that we but that’s just the way our party by biology is.
So we really got to keep our eye on ourselves by using the five pound flex. So I want to leave you here tonight with this. Way to remember that your weight ok is equal to your wellness. And what I mean by that is that we know that when we’re taking care of ourselves that our weight OK will take care of itself as well. And we are always going to be better. At a certain weight and I don’t know my friend. You know what that weight is for you. But I think if you put some thought into it tonight and thought about you know what weight you feel your best all-around Mind Body Spirit. OK your self-esteem and your confidence and your health. OK. Including your mental health as well. You know there’s that sweet spot. I know I know. I know I have my sweet spot too. And I know that that’s where you know my weight and my wellness are balanced there even and that’s where I want to be.