Your scale lies to you, I promise!
Trust me, I used to be that girl who ate junk food all weekend then hopped on the scale to see what damage I had done. I would breathe this HUGE sigh of relief when I had only fluctuated 1-3 pounds.
On a great day, the scale would actually show a few pound loss after a weekend of indulging and I would walk away with some pep in my step and a “Ha! I lost weight this weekend from eating bad,” attitude. Or, I would get depressed if I saw a five to ten pound gain after the holidays.
I was misleading myself.
Weight Gain: The scale has no idea whether you are gaining fat or muscle.
Weight Loss: The scale has no idea if you are losing fat or muscle.
Fact according to Keith Klein, CN, CCN and a leader in nutrition and weight loss: If you are a
yo-yo dieter, did you know that out of the first 10 pounds lost on a restrictive diet, 4-6 pounds is muscle loss? Crazy, right?
That’s why I don’t diet. That word screams “temporary.” I just eat according to my goals.
Once my husband and I hired our nutritionist and had our body fat measured on a consistent basis, we realized there was way more to our body composition than what a scale can report.
Proof: every weekend for a month we had events to attend. I had a bachelorette party for a friend, we went to a wedding, went out to eat, etc. Basically, we ate, drank and were merry all month.
The scale showed no fluctuation in weight, but my body fat had increased 5%. This was the difference in being able to button my jeans or not.
I don’t think everyone needs to run out and get their body fat measured, nor does the average person walk around with the knowledge of what their body fat is at any given moment. My point is, don’t rely on the scale to judge your progress. It lies. You know if you have put in the consistent work with eating well and training. A cheat/treat meal here and there will not hurt you when you are consistent MOST of the time.
But, if you do what I did and party for a month every weekend, your jeans will tell you. There’s nothing wrong with enjoying life to the fullest, but just decide what your goals are. If I eat the way I should and train my butt off and build the body of my dreams…who cares what I weigh? Pitch the scale, folks!
Amazing fact that I love love love to tell people: when my husband and I started eating healthy meals every 3 hours, 5-7 meals a day, I went from 24% body fat down to 15% and NEVER DROPPED A POUND on the scale. Yes ma’am. That’s the difference in wearing a size 8 jeans and a size 4.
Trust the process. Eat healthy and stay active most of the time and you won’t need to weigh yourself. If you can’t get your body fat measured by a nutritionist or trainer, use a measuring tape and take progress pictures. Try on your favorite skinny jeans to judge your progress.
Stay tuned for my future post on what the heck to eat to meet your fitness and weight loss goals.
I hope this helps you in some way. Please share it with someone who has a love/hate relationship with the scale.