Too Good to Not Share: About Breaking Plateaus

Alright, I'm a personal trainer studying for an additional certification in nutrition and weight loss counseling, and I just came across this tidbit in one of my textbooks; I thought it was fascinating. Essentially, it tells you why we plateau and how to know when the plateau is over:

"Many dieters experience a temporary plateau after 3 weeks - not because they are slipping but becaues they have gained water weight temporarily while they are still losing body fat. The fat they are hoping to lose must be used for energy. To use it, the body must combine it with oxygen (oxidize it) to make carbon dioxide and water.

These compounds are heavier than the fat they are made from, because oxygen has been added to them. The carbon dioxide will be exhaled quickly, but the water takes longer to leave the cells.
First, it makes its way into the spaces between the cells and finally enters the bloodstream. Only after the water has arrived in the blood do the kidneys remove it and send it to the bladder for excretion. Meanwhile, the excess water creates a temporary weight gain.
One day, the plateau will break; the signal that this is happening is frequent urination."

Yeah, water weight can mask weight loss or make it appear that you gained or maintained weight. I'm especially prone to water retention, so I know that when the scale goes up and I feel puffy, it's water. Then 2 or 3 weeks later it balances out.

My little trick is to stay low on sodium (1500mg or less) for a few days and eat plenty of fiber. Overdrinking water with a high sodium intake can make it worse.

Also, new exercise routines make us retain more water weight (glycogen) at first; it all balances out eventually. Tuck the scale away when you feel puffy; don't step on it until you feel lighter.

Very educational information! Can you give us the source? I'd love to have it for myself.

Thank you for posting this!

~ Beth