Have you ever just tried to ignore the truth in an effort to make it go away? That was how I dealt with gaining weight for the longest time. I simply denied the truth of it by not getting on the scale. If I didn’t know the number, then it wasn’t reality, right? Okay, yeah, maybe that was not the most sophisticated method of dealing with my health issues.
Luckily, I was able to buy into the advice that I needed to step on the scale simply as a way to collect data. I needed a starting point and the number was just a number. It didn’t mean I was a good person or bad; it was just a reflection of how my body disseminated the calories I consumed. I began a practice of weighing in weekly and recording that data into my fitness tracker. Truthfully, I often weigh more than once a week, but I don’t pay too much attention to the daily fluctuations of the scale. I mean, all of us know we can play games with how much water we drink, when we work out, how we time potty breaks—there’s a lot to do to make that number go up and down each day. But how does it change over time? That’s a little more accurate and let’s me know whether or not I’m truly making progress.
Another change I made was to not rely solely on the numbers on the scale, but to take other measurements monthly or quarterly. Every six-eight weeks I measure my waist, hips, arm and leg circumferences. And every four months or so I do a body fat measurement with a special scale reader at my gym or at a hydrostatic weigh-in. It’s been interesting: at my most recent hydrostatic weigh-in, I weighed three pounds more than I had the last time I’d weighed eight months prior. However, my body fat % had decreased by 1% and my muscle mass had increased by 2%. So I weighed more, but had less body fat. Even thought the number on the scale was more, I considered it success!
The point is, weighing yourself, taking your measurements, is all about data collection. It’s feedback to your process. When you eat a certain way, adhere to a particular exercise regimen, are you getting the results you want on the scale? On the measuring tape? If not, how should you adjust? I found once I added a regular routine of collecting and tracking it, my progress became more focused and informed. It truly helped me, and I think it might help you, too. Give it a try!
