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Is Your Bathroom Scale Ruining Your Chances of Losing Weight?
One of the biggest challenges facing the fitness professional, in my opinion, is the client who comes in with a fixed number of pounds to lose.
The difficulty associated with this type of control is compounded by the strong possibility that the individual is most likely an avid user of the good old bathroom scale as a means of quantifying the success of the program.
To complicate things even further, our weight loss enthusiast has most likely used a few if not a multitude of weight loss solutions that used the scale as their primary means of measuring results. This means that the individual has been programmed for years to use the scale as a source of weight loss feedback.
While the desire to lose excess body fat is an admirable goal, is using your weight as a measure of that loss really the ideal approach to take?
Maybe not.
In fact, one could argue convincingly that constant weight monitoring during a weight loss process could actually guarantee an individual’s failure. This can happen even when the person actually manages to lose unwanted excess body fat.
There are a few reasons why weighing yourself is counterproductive to the eventual and successful completion of the weight loss process.
First, at the start of a weight loss campaign, the reduction in body weight can be quite impressive, sometimes ranging from five to ten pounds in the first week or so. While this is certainly encouraging, it opens the door quite wide for unrealistic expectations and projections about how long it will take to lose all the weight associated with the goal.
For example, if a person lost five pounds in their first week of a weight loss program and the goal was to lose a total of fifty pounds, it’s easy and tempting to do some quick and easy math. estimate that it will only take ten weeks. lose fifty pounds.
Unfortunately, true weight loss is not a linear trend. You don’t go from an old weight to a new weight in a straight line. It is a sporadic process that usually decreases as one gets closer to the desired goal weight. This means some weeks may only offer a pound or two lost, the occasional week may show a pound or two gained, some periods may just be a flat line on the scale with no movement in either direction. While this may not necessarily be the fate of some people looking to lose weight, the end result could be a roller coaster of emotions, stress, discouragement, and the increased possibility of giving it all up out of sheer frustration.
Second, a conventional bathroom scale will not be able to tell an individual what type of weight has been lost. So out of a loss of ten pounds, the scale cannot accurately tell if it was just ten pounds of fat, or five pounds of fat and five pounds of muscle. It was maybe ten pounds of muscle, or three pounds of muscle coupled with five pounds of fat and two pounds of water. Who knows. Even those fancy scales that offer bioelectrical impedance body fat readings can’t do it accurately. With such a blind approach, how can one determine if the weight loss process actually leads to effective and successful reduction of body fat and protection of valuable muscle?
Third, if the weight loss plan is really an effective and balanced approach, it will not be composed solely of a dietary component. Exercise will likely be part of the equation. Usually there is a combination of cardiovascular training for a calorie burning effect and resistance training to save muscle and shape the body.
The resistance exercise portion of the project builds muscle mass during the weight loss process. For example, a person may lose five pounds of fat and gain five pounds of muscle in the early stages of a weight loss plan. That’s a ten pound difference resulting in a smaller body size simply because five pounds of muscle takes up much less space than five pounds of fat. However, the scale, much to the dismay of the individual looking at the numbers, will unemotionally show that the effort has not resulted in any weight loss, even though the fat loss process is working fabulously.
In all the previous examples, the scale was definitely not a friend. Rather, it was a source of constant anxiety, an encouragement to give up a good cause or engage in more aggressive and far less healthy weight loss options in order to force the issue.
Of course, if an individual has a significant amount of weight to lose for health and medical reasons, the scale is a valuable measuring tool to track progress.
That being said, from my perspective as a personal trainer, losing weight has its roots in a person’s desire to improve their appearance, more than anything else. The positive health effects are there, but they’re not always the driving force.
From a purely aesthetic point of view, if there are data pointing to the benefits of weight monitoring during a slimming phase, the only time when the scale has a logical place in the game is when the individual has achieved the desired appearance that he or she wants because the new weight represents that new appearance. At this point, weighing themselves on a daily or weekly basis, whether using self-regulation or individual interventions with a coach, is a valid and positive process because it allows the individual to ensure that they are not don’t back down. Essentially, the scale acts as an alarm to wake the person up to the possibility of weight gain, allowing the individual to implement appropriate nutritional planning strategies and physical activity adjustments before too much damage occurs. produce. This is extremely important because recovery after weight regain, even if minor, is difficult to control.
Ideally, one should go with the mirror and the size of the clothes for the sources of feedback. If these assessment tools show that an individual’s fitness is heading in the right direction, body weight becomes irrelevant. Otherwise, why do so many ad campaigns designed to sell weight loss programs to the masses portray people who have successfully lost weight showing off the oversized clothes they used to wear?
Ultimately, it’s important to focus on how your physique looks rather than your weight. If you look great and your health improves, what does the scale say?
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