Throughout this year's CrossFit 1Force Partner Challenge, I've harped about the importance of weighing yourself in the morning v.s. later in the day. The most accurate time to weigh yourself is first thing in the morning, after you've used the bathroom. This is because your body is no longer full of the meals and fluid you took in the previous day. #Science.
However, being the driven 1Force members they are, a few Parter Challenge friends decided to weigh themselves in the morning, mid-day, and at night to make sure they were on track. As they consumed nutritionally dense foods to fuel their daily activities their weight increased, leading them to feel discouraged and bomb me with frantic texts. I assured them to still hit their numbers and water goals despite what the end of the day scale read.
After this scenario played out a few times, I decided to show how daily fluctuations in weight are normal. As a science project, I weighted myself after each meal during the day. This was pretty fun for me, mostly because I knew no matter what the scale said, if I hit my numbers with balanced meals cooked at home, my weight will maintain or drop the next morning. Here we go:
Wake up: 144.0lbs
2 Happy Belly Eggs
130g Amy's Refried Black Beans
32g Newman's Own Pineapple Salsa
290 cals/ Protein 22g/ Carbs 24g/ Fat 13g/Fiber 7g
40g cup Quaker Rolled Oats
40g Quaker Oat Squares Cereal
Cal 339/ Protein 8g/Carbs 70g/ Fat 4g/Fiber 7g
Strongman training, mostly consisting of lifting, event trials, accessory work.
Post Workout Shake
30g MyProtein Vanilla
1 Scoop Jym Dextrose
2 Caramel Rice Cakes
Cals 374/Protein 24g/ Carbs 54g/ Fat 1g/ Fiber 0
1 Protein Up Flat out Flatbread
6 Oz Boneless Skinless Chicken
100g Grape Tomatoes
28g Finely Shredded Mexican Cheese
Cals 519 Protein 73g/ Carbs 36g/ Fiber 19g
140g Vanilla HaloTop
14g Coconut Oil
Cals 152/ Protein 13g/ Carbs 32g/ Fat 18g/ Fiber 8g
Daily total: Cals 1,874 / Protein 155g(5gs over)/ Carbs 230g (5g under)/ Fat 52g/ Fiber 48g
There you have it! In 24 hours I went from 144.0 lbs to 147.3 then woke up at 143.8lbs! #SCIENCE.
To some, losing .2lbs may not seem like anything to cheer about. However, .2 over 7 days is 1.4 lbs! My current numbers are set up to build muscle and lose fat. 1.4lb loss along with continued gainz is the ideal for me!
*Variables like sodium, water, and carbohydrate intake play a role in your daily weight fluctuations. If I were to include more sodium heavy meals or even seafood, I may have woken up a bit heavier. That's why I love flexible dieting! It allows you to look back at your day and pinpoint exactly where the variables are.
* Numbers are taken from MFP and are occasionally off here and there.