This is a question most personal trainers and weight loss counselors hear at
least once every day. The diet industry has taught us that “weight loss” is
the most important goal of any diet or fitness program, and therefore the
scale has taken on immense importance in the way of affirmation of diet plan
success. Until now. It’s high time we set a few things straight about the
weight a scale should carry in our lives (pun definitely intended).
First of all, the most important thing to understand about the scale is that
it is only one small indicator of improvement. Other indicators of progress
include: our increased energy level, how our clothes fit, how we feel, what we
see in the mirror, our attitude, our decreased cravings for junk food,
comments from friends and associates, our measurements, our increased strength
and endurance, our improved ability to get a good night’s rest, etc.
That said, I like to encourage clients to weigh themselves once per week or
less often- maybe even once per month. I can hear the gasps and groans of
irritated readers now, as they wonder how they will ever know if their plan is
working. But let me assure you, there are many reasons for my lack of
enthusiasm over the scale.
The main reason is that people who are trying to lose weight often find
themselves in Number Obsession Mode, where they proceed to weigh themselves
several times per day and literally obsess over the number displayed on the
little window. Unfortunately, they don’t understand that our weight
fluctuates by 3 to 5 pounds throughout the day, or that it fluctuates
throughout the month due to hormonal changes, water weight, and other
factors. Expecting to see daily results (and being disappointed by
these “mysterious” fluctuations) only leads to disappointment and burnout.
Disappointment and burnout that occurs in the early stages of adapting a new
healthy lifestyle may often lead to abandonment of that lifestyle because new
practices haven’t had the chance to become ingrained habits.
Another important reason to limit scale contact is so that we focus more on
the other benefits and indicators of healthy lifestyle success. If we can’t
look at a number on the scale, maybe we will be more inclined to look
elsewhere for evidence of progress, such as those indicators listed above.
Finally, a scale does not measure body composition. Even the scales that
claim to do so are not completely accurate and are prone to wide
fluctuations. (Imagine the surprise at “gaining” 7% body fat overnight!) A
professional measurement of body fat done by a personal trainer or a doctor
would be a better indication of body composition than any home scale.
Breaking the scale habit can be difficult. If you are unable to resist the
temptation to step on for a quick peek, try some habit-breaking tactics to
overcome this fat loss pitfall.
Remove the batteries and/or move the scale to an inconvenient location.
Mark your calendar with a once-per-month Weigh Day. Make sure it is not the
week before or during your period, as you will undoubtedly experience water
gain during this time.
Focus on the other benefits and indicators of progress and enjoy them.
Remind yourself that the number on the scale is no indication of muscle gain.
Schedule an appointment with a trainer to measure your body fat.
Plan your goals around miles, laps, sets, reps, and/or clothes size rather
than on the number you see on the scale.
Before long, you’ll be saying “So long!” to your scale and focusing on the
more tangible benefits of all your hard work!
Melinda Rice is a fitness consultant and writer based in Northern California.
She manages Successful Fitness (http://www.SuccessfulFitness.com), a personal
training program that incorporates concepts of psychology, nutrition,
wellbeing and fitness into a Lifestyle Transformation plan. You can reach her
at melindarice@comcast.net.
Submitted by:
- Name: Melinda Rice, CPT
- Date: 01/10/06 at 11:33
- Email: contact@successfulfitness.com
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