It’s time to step away from the scale
How many times do you weight yourself? Monthly, weekly, daily, several times a day?
I know it’s so easy to become obsessed with the scale and the number it reads back to you every time you step on it, but I’m here to tell you that the scale is NOT your friend and it doesn’t tell you the whole story of where you are on your health, fitness and weight loss journey.
To be quite honest, over the last few years my scale hasn’t budged. No matter what, I always weigh the same. The scale doesn’t tell you how much muscle you’ve packed on (yes, muscle adds weight to the scale and it’s the good weight you want to gain) and it doesn’t tell you how much body fat you’ve lost, or if your weight loss is not due to a drop in body fat, but muscle, tissue and water.
Tracking your progress without the scale
If you want numbers to track your progress, I suggest you take a picture of yourself every 4-6 weeks, measure yourself and check your body fat. You can also go according to how you look and feel and how your clothes fit you.
In my case, even though the scale hasn’t changed, I do know that I’ve lost weight because all my clothes have gotten big on me. That tells me that I’ve gained muscle and dropped body fat. The scale isn’t going to tell me that.
Keep track of what you do
If you have hit a plateau and feel you are in a rut, the first step is to keep track of what you do. What I mean by that is keeping a food journal and also a workout journal.
A food journal will help you identify where you can make improvements with your diet. One of the things I notice when looking over food journals is that we tend to pretty much eat the same day in day out. By switching out some foods and adding variety to your diet, this can also help not only help you break your dietary plateau, but also break up the monotony of eating the same things day in, day out.
Keeping a workout journal helps you challenge yourself with your workouts. One of things I’ve noticed over the years in the gym is that I see so many people doing the same workout and using the same weights. I know exactly what exercises they are going to do and what weights they are going to choose. Doing the same workout and using the same weights over an extended period of time will ensure you hit a training plateau.
Change your workout and challenge yourself with the weights you use.
It’s a lifestyle
At the end of the day, the most important thing is that you look at your health and fitness as a lifestyle. Be consistent with eating foods that contribute to your overall health and fitness and make sure that you exercise at least twice a week, however, 3-4 days a week would be optimal.
If you still find yourself in a state of frustration, you should look into hiring a fitness professional who can work closely with you on helping you make improvements to your diet and also help get you on a fitness regimen that can help you achieve your fitness and weight loss goals.