Ditch The Scale, Well Kind-of

Do you find yourself stepping on the scale every day dreading the number you may see? Are you constantly seeing different numbers and it’s driving you crazy?


The scale seems to be the most popular way for people to track their progress in the weight loss journey. I am here to tell you that all the scale does is tell you “the force that gravitation exerts upon a body” ( that’s it! That number does not define you and who you are!


Now I am not going to tell you “you can’t ever use the scale”, but I am going to explain to you what the factors lead to the number you see on the scale, how you should properly use the scale, and what other measurements you can use to track your progress. I once fluctuated 6lbs in less than 24 hours, it is not physiologically possible to lose 6 lbs of fat in less than 24 hours, so what the hell happened? I will explain.
What factors go into the scale?
Every time you step on the scale and see a change in a number you may perceive that change in the number to be from fat on your body. This can be a little tricky at times because the answer really depends. If you weigh yourself daily and see fluctuations in the scale (which you will) chances are it is not from changes in fat content. However, if you track trends over time (long periods of time) and see a change in the number, yes, chances are your fat content has changed. Average healthy weight loss is only 1-2lbs per week, which is even a little high. Don’t relate the changes you see in the scale daily to your fat loss or gain.
Fat isn’t the only tissue that will go through changes during an exercise program. If you are lifting weights on a regular basis you will probably be gaining some muscle. However, the rate that you gain muscle is much slower than most people think. In fact most increases in strength starting a resistance-training program are from neuromuscular adaptations. If you have been resistance training for a decent amount of time chances are you put on a little muscle, but if you are still in a caloric deficit you will still be losing weight. Is that 1-2lbs of muscle worth losing 10-15lbs of fat, feeling strong, sexy, and absolutely amazing? Sure is to me!
Stomach Content
This may be the simplest explanation to your fluctuations in the scale, however it is often overlooked. Food and water content, and the last time you went to the bathroom will have a big impact on the number you see on the scale. It takes a little while for your body to digest the food you eat, as well as to excrete the water you drink, therefore the number on the scale will be higher if you have just eaten or consumed a drink. If you step on the scale before you go to the bathroom and then after your done you step on it again, there could be a 1-2 pound difference (trust me I’ve done it).
How to Properly Use The Scale
Now that you have an understanding of the factors that influence the scale I now want to talk about how to properly.
Don’t do whether you decide to use the scale or not is up to you. It is not the only tool to measure your progress and if you do use it, use it properly and use it in conjunction with other measurements. I have even put together this beautiful infographic for you.
-Coach Pat

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