Q: Gina, I know that you always talk about disregarding the scale and not focusing on numbers but I can’t help it! That seems to be where I go to track my progress. I am sticking to tools you are teaching, eating a healthy balanced lifestyle and incorporating working out and cardio and still not seeing the scale budge?! I am getting frustrated! can you please help!!!???
A: Great question! You are NOT alone! Even though we talk about numbers and weight in regards to progress quite frequently, I am glad you asked because this topic can never be talked about too much. It can be frustrating, I completely understand, when you are doing everything in your power and you are working so hard and the scale is not budging. It is only normal, especially with societies focus on “weight loss” and a way to track progress. People tend to be motivated by the scale and when it is moving, they are happy and motivated but when it stops moving motivation drops and a person can be demotivated and often give up! I cannot stress enough how much numbers are just a gauge and NOT a measure of your progress!! I do understand how this concept is one that may be hard to grasp but once you do, your progress will be taken to another level.
A few things to remember:
-muscle is more dense than fat and takes up less space so even though you may weigh more, you will appear smaller and tinier!
-the whole goal is to shift your body composition and decrease body fat while increasing muscle, creating a harder firmer body and faster metabolism
-water fluctuations from fluids, lack of fluids, sodium, vegetables, and food sensitivities can create water retention and can influence your weight significantly!
-stressing about numbers increases cortisol which can cause you to hold water and also body fat– halting your results
-how you feel and look is a true measure of your progress and success!
-overall fitness is NOT measured in pounds
If you know that you have been doing everything in your power, following a healthy balanced nutritional program, getting in cardio and resistance training, and keeping a positive outlook on your progress, the chances are, even if not revealed on the scale, you are making serious progress and shedding body fat. Please don’t forget that if you have been doing everything, you absolutely are increasing your lean body tissue and muscle density which is going to increase and this may be what you are seeing on the scale! I cannot stress this enough but please do not see the scale as a setback!! If the scale is really causing you to get overly frustrated, put it away and use other means to track your progress. If throwing your scale away is a bit too hard to do, just put it in storage for a while and learn to let go of using it as your tool to measure your success!! This may be hard to do but could be the one tool, working against you and holding you back!
Think about this… You wake up feeling amazing, you look in the mirror and can see changes in your body, your energy is through the roof, you are starting your day off on a high! You are ready to conquer your day, go after whatever comes your way and feel so great about how far you have come! You decide to step on the scale and what the heck!!??? Your weight is up 2 pounds!!! How could this be?! But I look good, feel good and been doing everything right, (actually been 110% on the last few days). Suddenly that “feel good feeling” starts to diminish and you are frustrated, start to question your progress, not so motivated to go to the gym or even bring your food you have packed with you for the day! What is the point, I am working my tail off and I am gaining weight!!??? You then go on with your day, sad, frustrated, mad, confused, and possibly depressed. You don’t really know what or how to think! Does this sounds familiar!? Now imagine, you didn’t have the scale around and never stepped on it!? Your day would have been completely different yet without even knowing it, your weight may have been up a few pounds! You can see how the scale can make or break your outlook but why let it! Remember, you are in control of your outlook, success, actions, etc. Do not let a $50 piece of equipment measure your success and happiness!
Remember your success, health and results are not measured in pounds!! Rather than turning to your scale, here are a few reminders of how to track your progress:
-Try on clothes and gauge your progress with how your clothes are fitting you!
-Take measurements of your waist, arms, chest, quads, & hips. Even if you are not losing pounds, you very well may be losing inches all over your body! Measuring your body is more reliable than the scale.
-Log your energy levels. If you are feeling more energetic than you have in the past, this is huge! With progress comes increased energy levels. You should just track and recognize how you feel! Listen to yourself and use that voice as your marker!!
-Are you staying positive?! Do a quick mental check. How are you feeling mentally and emotionally? Be sure that you keep yourself in a happy, positive place to continue to see and feel your results. Rather than getting down on yourself, take a moment to look back at the changes you have made and the things you have done to change your lifestyle. That right there is a success!!
Put away the scale, let go of numbers, give it a few weeks, keep doing what you are doing, staying consistent and let us know how you feel in a few weeks! Amazing how it could be that one little square on your floor that is halting your progress. I promise ALL your hard work is paying off and will continue to, as long as you keep doing what you are doing and keep your head in the game!!
You are doing an excellent job!! Thank you for your question because this is a topic that needs constant attention!
QUICK QUESTION FOR YOU….
WHAT WEIGHS MORE A POUND OF FEATHERS OR A POUND OF LEAD?
Think about this as you continue on your journey! A pound is a pound but what makes up a pound is what matters!