July Monthly Newsletter
Learn what influences your weight and how to avoid being discouraged by the scale
Morsel of the Month
We know it is frustrating. You have been eating nutritious foods and moving your body. One day, you get on the scale and see a weight loss, and the next day, your weight is higher. You may feel confused and defeated. You may feel like it is not worth the hard work and time to make these healthy changes. You might feel like giving up. At Athens, we do not believe your self-worth is tied to the number on the scale. We also believe in the value of healthy habits without weight loss as a goal. If you believe weight loss is right for your body, learning about why your weight fluctuates can help you keep your long-term goals in perspective.
One of the things that causes an increase in weight is the physical weight of food and drinks. Imagine you are standing on a scale holding your dinner and a beverage. Of course the scale would go up. The same rules apply if that food and drink are in your stomach. Just because you can’t see it doesn’t mean it won’t influence the scale weight before you’ve digested it. This is not fat or muscle gain.
Eating certain types of foods can also show up as increased weight. Sodium and carbohydrates can lead to a temporary water retention. When people go on low-carb diets, they often see a quick reduction in weight. A lot of that weight loss comes from the water weight people lose when they use up their stored carbohydrates. This is not fat loss. Dehydration, whether through excessive sweating or illness, can also lead to a lower number on the scale. This is also not fat loss. Hormones can influence your weight. People with menstrual cycles know that depending on the week, their weights can vary by several pounds, even if they haven’t made any lifestyle changes.
If you are constipated, you can expect to see a higher number on the scale. Again, this is not fat gain; rather it is the weight of the waste that has not yet left your body. Include good sources of fiber, such as beans, lentils, fruits, vegetables and whole grains, as well as plenty of fluids to help you move your bowels regularly. Finally, your eating habits may change day-to-day. You may be more mindful during the week and less so on the weekends. Because of that, your weight may be a little higher at the beginning of the week and lower in the middle or at the end. To have a more accurate idea of how your weight is trending over time, consider only weighing yourself once per week, perhaps on a Wednesday morning. Then you will not be as influenced by the completely normal daily fluctuations that all people experience. Even better, you may consider using how your clothes fit or how your body feels as you move through your day as a guide rather than letting the number on the scale dictate how you measure your success.
Athens Nutrition is here to help you reach your personal health goals. Our dietitians can work with you from the comfort of your own home by using our HIPAA-compliant video conferencing platform in a telehealth appointment.
Want to know more about listening to your hunger instead of relying on the scale? Check out our free hunger scale handout on our website.
Recipe Highlights
We always like to keep our cooking quick and simple, but especially in the summer when produce is fresh and we want to spend more time in the sunshine and less time at the stove. Here are some of our favorite summer recipes.
Summer nights are made for chocolate peanut butter “nice” cream
Hot days are perfect for summer salads
Don’t forget to make your own dressings
A kid-friendly twist on everyone’s favorite summer fruit
Make your own pickles with your summer bounty
Shrimp tacos are a light summer dinner
Tropical overnight oats are a seasonal way to include whole grains in your breakfast
Athens Announcements
In case you missed it, Athens Nutrition will continue to provide all of our nutrition sessions via our easy-to-use video-chat platform. Our HIPAA-compliant platform allows you to interact with your dietitian in real time as if you were in the same room. Whether you’ve seen us before or are brand new, telehealth is a convenient way to get the support you need without having to leave your house. Most insurances are covering telehealth appointments, so there may not be any out-of-pocket cost to you. Check out the telehealth information on our website and contact us to make an appointment.
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Athens Nutrition
27 W Athens Ave
Ardmore, PA 19003-1321