There are two types of people in this world; One who steps on the scales and holds emotional attachment to that number. The type of person who celebrates losing a pound as if it was a major milestone and similarly someone who feels that going up a pound or two is like losing a family member.
This type of person holds an emotional attachment to the number on the scales which is incredibly unhealthy. The second type of person is the type I used to be, one who NEVER stood on a scales and advocated that the best way to know if you are progressing is by knowing you are improving in health & fitness barometers along with seeing improvements in the mirror or even your clothes. This type of person wouldn’t step on the scales from one end of the year to the next and if they did, they couldn’t care less about the number on it as they hold no value in it. Both people need to adapt and are not using the scales as the incredible powerful tool that it is.
As important as a compass is to a navigator the scales should be as valuable to us. Don’t think of the scale as anything other than a compass — something we use when losing weight to keep us going in the right direction. It tells us what’s going on with our bodies so we can effectively modify our regimen to ensure continued weight loss / gain or maintenance. It’s just a tool — no more and no less.
How NOT to use the scales
Your weight varies throughout the day. Not only does your weight change every day, it also changes at different times through a single day and can even fluctuate as much as 10kg a day depending on activity level, humidity and hydration level etc. So when you stand on a scale today and get a given number there is no correlation between that number and when you stand on it another time as no two days are identical. You can stand on a scale first thing on a Monday morning and replicate the same thing the following week, but be up in weight but in fact have improved body composition but you may just be retaining excess water or vise versa you could be down weight but in fact have MORE body fat. These two numbers are USELESS and don’t tell the real story.
Let me elaborate, you can in fact eat in a calorie deficit, train your ass off and improve your body composition over a weeks time and still increase the scale weight, not because of muscle mass, you cant water retention. Imagine leaner, lighter you, now imagine a leaner lighter you holding two pints of water in your hands now standing on the scales. Same thing. Maybe you had a salty meal and hold water easily.
So random numbers don’y give us a true reflection of where we are at.
How TO you use the scales.
As I said above, you need to use the scales as a compass and see it only as a tool to guide you in the right direction. What we want to do is to weigh ourselves daily, first thing in the morning aiming to replicate the same standards day in day out, week in week out etc. Take the number on the scales and pop it into an excel sheet or something similar to calculate an AVERAGE weight. After 7-10 days you now have data and you want to note at the end of each week is if your AVERAGE number is going down, up or staying the same. So after 4 weeks of weighing yourself daily you should now see a trend. With this data you can now understand what you need to do to make that trend go in the direction you want. This is a trend you can rest assured is accurate and something you want to hold value in. But again I stress, only view this as a compass and view this trend as a guide and maybe you might need to change course to see the trend you want, but just like the navigator, you don’t hold any emotional attachment in this trend…….. its just a tool.