Navigating the Ups and Downs in Your Weight Loss Journey
Introduction:
Most people use the scales to measure progress when it comes to losing weight. While it can be a useful tool, it's crucial to understand that scale weight is a dynamic metric with natural fluctuations. It’s not just a measure of fat loss; it reflects your overall body composition, which includes muscle, fat, water, and even what you've recently eaten. Today I’ll dive into the ups and downs of scale weight and how to use it effectively to track your progress (if you should use it at all).
The Ups + Downs
The scale can be unpredictable day-to-day. Water retention, food intake, exercise, and other factors can cause your weight to swing. These short-term changes don't necessarily indicate a setback in your weight loss efforts. That's why, if you’re using scale weight as a measure of progress, consistency in your weigh-ins is so important. Take your measurements regularly, at the same time and under similar conditions, to help offset daily variations.
Move away from the 1 x per week weigh in
Don’t let the old school 1 x per week approach ruin your motivation. You could weigh in one week on a low day and then next week on a high day. You’ll think you’ve made no progress but you don’t have the full picture of what’s going on. Focusing on weekly averages rather than daily numbers. By taking an average of your weights over the week, you get a more accurate picture of your trend. This approach smooths out the highs and lows and offers a clearer view of your progress.
Understanding the Menstrual Cycle's Impact:
Ladies, it's CRUCIAL to be aware of how the menstrual cycle can affect weight. Hormonal fluctuations can lead to water retention, especially in the days leading up to and during your period, which can reflect as a temporary increase on the scale. This is a normal part of the cycle and not an indication of weight gain. You should compare week 1 of your cycle with week 1 of the next cycle, otherwise you are quite literally comparing yourself in different physiological states.
The InBody Scanner – A Comprehensive View:
To truly understand your body's changes, our InBody scanner offers a comprehensive analysis. It separates your weight into muscle, fat, and water, giving you a complete overview of your body composition. This device allows you to see beyond the total weight and recognise specific changes in your physique.
Conclusion:
Scale weight is a tool – not the judge – in your weight loss journey. It provides quick feedback but must be put in context with other measures of health and fitness. To our clients - we encourage you to take advantage of the new scanner and speak with us about what it all means.
If you are thinking about joining us and want to learn about how we can help, book a free intro.
P.S. if you have a poor relationship with the scales you might even consider not using it as a measure, particularly in the early days. You don’t want to add another roadblock that might impact your motivation. Focus on the habits instead and check in via measurements to ensure you’re moving in the right direction.
