Week 14 End - Disappointment and Analysis

Well, for the first time since starting this journey I have had a bad weigh-in. I logged a 2 lb. gain for the week. What is most disappointing about that, is the fact that I did not miss a day at the gym and I was consistently below my calorie allowance for the day each day.

4/9/2016 +2 lbs. 

While statistically I should have had a 3-4 lb loss this week, I have noticed some swelling in both my hands and feet throughout the week, indicating water retention. I drink a gallon + of water pretty much every day. That's a liquid on-load of about 8 lbs. If that water is not disposed of via perspiration or other bodily function, it remains in the tissues and can account for rapid weight gain or loss.
I know that I have been guilty in the past of "doping" myself for a weight loss contest by drinking large amounts of water prior to weigh in and restricting fluids for 24-48 hours prior to final weigh in to boost my numbers by 8-10 lbs.. While this is a handy trick for a contest, it's not real weight loss and for my purposes here is of no benefit.

I went back and reviewed my sodium intake this past week, and a couple of weeks prior (that's where the food logging with MyFitnessPal comes in handy) and I found that my sodium intake, particularly in the middle and end of the week was pretty high (31,950 mg over 5 days where recommended is 11,500 mg). That's nearly 3x the recommended amount). This likely explains the retention of water. Up to now I have pretty much ignored the amount of sodium intake, concentrating on calories alone. I think maybe I will have to think about that a little more since I have been actually experiencing some swelling in my hands and feet. It's not really a factor in my overall weight loss goals since water weight is easily lost. But, for my overall health goals, it is a real consideration, since I hope to eliminate blood pressure medication at some point.

I choose to view this as a bump in the road. It is not a defeat. I certainly would like to have seen some loss, or at least not a 2 lb. gain. But, I think without the gain, I might not have taken a serious look at my sodium intake and identified the fact that I need to be more cognizant of the nutritional value of what I am eating beyond just the calories.

On to next week, where I guarantee I will be reporting the fall of the 50 lb. barrier. As always, thank you to all who are so encouraging each week. It means a lot.