Bubbles, vodka, gin, sandwich platters, cakes, chocolate.
I could be wrong, but I suspect many women reading this indulged this past weekend (yup myself included).
And I suspect those who weigh themselves felt upset, disappointed and possibly angry this morning.
If you’re honest.
How many times have you stood on the scales and felt like this?
There’s sooo many reasons why the scales will fluctuate whether your nutrition is on point or not.
– Perhaps you ate more carbs than usual.
– You ate more salty food than usual.
– You ate later than usual.
– You weighed later than usual.
– You’re stressed.
– You were more hydrated.
– You need to poop (yup I said it).
or it’s simply that time of month.
You did not put on 7lbs of bodyfat since Friday!
A pound of bodyfat = around 3500cals.
Therefore, over the week you’d have to consume 3500cals over your weekly calorie intake to gain ONE pound of bodyfat.
What you’re seeing on the scales is largely water weight.
Scales are one of the least accurate ways of assessing progress and most common ways to kill motivation.
Here’s a little video I shared inside my online coaching hub The MAX Experience recently.
It proves an important point and explains why those scales are unreliable.
Therefore, my biggest tip if you’re trying to lose weight is to ditch the scales.
Here’s what I’d suggest instead.
Simple, quick and a picture never lies.
Yes, they can be scary but I can’t stress how VALUABLE these are.
Make sure you take them before you eat/drink anything.
Take a picture from the front, side and back (if possible), wear the SAME thing, in the same location with the same lighting, angle and distance from the camera/mirror.
You don’t have to show them to anyone if you don’t want.
They’re for you, nobody else.
Another QUICK and easy method.
Waist, hips, thigh & upper arm (biggest part) are a good start.
As per your pictures, make sure you take your measurements in the morning before you eat/drink anything.
Take care to make sure you place the tape around the SAME area each time and write your measurements down.
3. CLOTHES TEST
We ALL know when our clothes get a little tighter just as we all know when they feel a looser.
So this is something you probably do regularly anyway.
If you get to the point you need NEW size clothes,
That’s great indicator you either hitting your goals or get back on track fast!
These are only from an AESTHETIC point of view but there’s soo many other important ways you can assess and make progress.
** You can do more reps
** You can run faster
** You feel happier
** You’re more confident
** You’re more consistent
** You drink more water
** You eat more protein
** You get more steps in daily
** You eat more veg
** You make better choices
** You talk more positively to yourself
** You sleep better
** You’ve created more positive habits such as planning your meals
** You have a better relationship with food
The list is pretty endless.
Moral of The Story:
Unless you’re a fitness model going on stage, boxer, MMA fighter or professional athlete who NEEDS to be a specific weight for their sport.
Bust out your camera / tape measure and DITCH those scales.
If you know anyone who’s been sucked into crazy diets who tend to weigh themselves obsessively.
Anyone who’s a member of Weight Watchers/Scottish Slimmer’s having weekly weigh ins.
Please share this blog to help support them and let’s STOP the scales stealing people’s happiness.
Scales should NOT have the power to make you miserable or determine whether you have a ‘good’ day or a ‘bad’ day!
It’s time to take that power back : )
If you need a little more help with that.
With your nutrition, fitness, mindset, motivation or accountability.
Lee ‘couldn’t tell you the last time I weighed myself’ Donald
SOCIAL MEDIA CHANNELS
Facebook – Lee Donald Personal Training
Twitter @ LeeDonaldElite
Instagram – LeeDonald
Pinterest – LeeDonald LDPT
Youtube – Lee Donald Personal Training