A reality check and reminder checklist for when you've had a period where the scales didn't change or maybe even increased!
It's Not Always About Weight!
For many people the weighing scales provides them with a lone solitary number. Long term dieting, marketing and slimming programs have literally brainwashed people in to thinking this is the marker of success. They benchmark their entire progress on this single number, which means that their motivation, adherence to exercise and further success all hinges on it. That's NOT going to be you though!
What Influences Weight Change?
One of the most effective ways to reduce the fear or apprehension toward weight change is to highlight the factors, outside of actual fat loss/gain that can influence it.
Water Retention
This is definitely one of the main culprits. Often, individuals will weigh themselves on Monday morning after a busy and indulgent weekend, only to find that they have added 1-2 lbs. of weight. However, if you did not adequately hydrate, consumed a little more sodium than usual, these can both lead to the retention of water. This will increase weight, but it is not permanent weight.
Muscle
If you are following a healthy eating plan, you have no doubt ramped up your training at the same time right? Well, muscle is more dense than fat tissue and whilst it is more difficult to gain than fat, the change or lack thereof in weight could be due to an increase in lean mass. Think about it! You may have even lost fat, but gained muscle, but the scales is giving you a very distorted image of your progress!
Food & Water
Are you consistently weighing yourself in the mornings, fully nude, after emptying your bladder and *cough? Maybe you didn't do so last week?
Lets Use Other Progress Markers
How crazy is it that in the past, individuals would base their self-esteem, potential for future progress, adherence to exercise, and motivation all on one single number?! How crazy that they would give up on themselves because of it! Let's look at some additional progress markers!
How are you feeling?
Energy and fatigue reduction and improved mood are common signs that your nutrition & health is improving. How do you feel in the morning getting out of bed? Do you have energy throughout the day? How do you feel at work?
How are your fitness levels?
Cardiorespiratory fitness is a very common indicator of an effective nutrition regimen. Is that hour of dancing getting easier? Are you finding movements easier that you struggled with last month? Do you feel more recovered after a day of working out?
How do your clothes fit?
If you do feel that you've lost weight, but the scales
aren't reflecting this, this might be due to the reasons mentioned above. If you have gained muscle, than you'll notice it in the mirror. But, if you've had a difficult week and your weight has increased, skip the scales, skip the mirror test, relax and get back on track tomorrow! Use the other healthy markers of progress & focus on those instead.
