Ditch the scales! They’re not helping you. One of the things I did not like when I used to train clients at the gym, was when they would constantly go over to the scale to see what they weighed. Mostly this would be after each workout, but even some would go during a workout! Like they wanted to see a 2lb drop to keep them going on the treadmill?
The scale is not your friend!
I’m here to give you permission to THROW YOUR SCALE OUT! Yep, you heard me correctly.
Toss it! Ditch it. Give it to a neighbor. Or put it in the trash bin. Just get it out of the house. Not tomorrow…today! Ditch the Scales! They’re not helping you.
Let’s get real. Do you honestly know if you are losing fat? How about just water weight fluctuation? Your body is roughly about 60% water after all.
Ever wonder where all the quick weight loss comes in the first 7-10 days on some strict diet? Mostly water, not fat.
Emotional Highs and Lows
With every emotional “high”, there is always a low period to come (as that high never is sustainable in the long run).
Imagine one week you feel great with a 3-5lb weight loss, only to somehow gain back 1-2lbs the next week. It could have been water weight, but you really don’t know. However, are you still riding the high from the first week or are you now upset/depressed?
I even had some clients in the past who were upset because they initially had little “weight” loss, but yet their clothes were lose fitting! Even after trying to explain that they can lose fat and gain muscle, they were still attached to a number. They were upset yet they knew they looked and felt better!
How silly is it to have your emotional well-being connected to some number? It is one thing to lose 30+ lbs over a year and know it, but to keep stepping on a scale seeing if you are 1-2 lbs up or down day after day is just being obsessive.
Does that mean you should get a scale with a bodyfat analyzer? No, as that is a 2-for-1 obsession now! Not only can you stress over your weight, but you can also get upset at some bodyfat % number that is no way accurate with those scales.
Ditch the scales! And drop the mental baggage, or you will carry it with you for a very long time. I have seen so many people (even other trainers) in great shape obsessed with what they weighed. Most people would pay anything to look like them, yet they are depressed and unhappy. All because of some number.
We all like to see progress, right? I get that as it can be motivating. But can you tell me that you can’t notice an improvement in body composition through how your clothes are fitting? Jeans not so tight anymore? How about just by looking in the mirror? What about by your daily energy, performance, or strength gains? Why not use those instead?
Pant/dress size dropping, but not weight? Today`s blog answers a very common issue. In all my years of personal training, one question arose more than any other, actually, much more than any other. Why am I not losing weight? But my pant/dress size is getting smaller.
Many clients get mad at this issue and become frustrated and many even quit thinking they’re wasting their money, and of course they’re also thinking their trainers doesn’t know what they’re doing. Which is usually not the case at all.
Ditch the scales!
Yes, that’s right, ditch the scales! First, do not get caught up with the obsession of jumping on the scales every time you walk into the bathroom!
Many people see the scales as an instrument of motivation, but they can be exactly the opposite. Your weight can fluctuate considerably during the day, when you consider the water you drank and the food you ate. Weigh yourself soon as you get up in a morning, this will give you a true reading, but you don’t need to do it every day or multiple times daily.
For a start the number on the scale includes everything like muscle, organs, bones, food and water and fat. So, for that reason the number on the scale might not show what you’re hoping to see. It doesn’t reflect the changes happening in your body; for example, if you’re doing cardio and strength training, you may build lean muscle at the same time you’re losing body fat. In that case, the scale may not change even though you’re getting leaner. Basically, the scale cannot tell the difference between fat and muscle and combines all into one number.
Remember, if you step on the scale and you’re unhappy with what you see, how does that make you feel? It may make you start questioning everything you’re doing, wondering why you even bother at all. Focusing on weight may overshadow the positive results you’re getting such as fat loss, more endurance, higher energy levels, and now wearing smaller clothes.
Give the scales a break, go by what clothes you are now wearing, if you’re dropping clothes size you must be doing something correct, right? The training program and diet are working, the smaller sized clothes aren’t an illusion, it’s a fact, and its working!
Don’t allow the scales to distract you from the good you are doing. Make sure you get a scale that also measures body fat, don’t just go by what it says you weigh.
Basically, the scales can be the ultimate in frustration, losing motivation and quitting on your exercise plan and weight-loss goals.
Which is heavier, 5lb of feathers or 5lb of iron?
I used to ask my clients what’s heavier? 5lb of feathers or 5lb of iron? So many would say iron not really thinking about what the question actually asked. Any two things that weigh the same obviously do weigh the same, the size however, is totally different like 5lb of fat is much larger than 5lb of muscle in volume.
During the road to weight loss your body goes through a transition and it takes time, focus on all the positive aspects you are seeing and experiencing along that road. Do not be a victim of the scales, think of them like this; they can be like a bad friend who never seems to compliment you.
So, now you know how replacing body fat with muscle can make you lose pant/dress size but not necessarily actual body weight, and remember, ditch the scales!