Don’t Stress about the Numbers on the Scale- Get Going

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How This Helps

Break the habit of stepping on the scale and begin to realize you control your own healthy outlook! 


If you are one of those people that weigh themselves every

morning, stop it.  I am speaking to you

on behalf of every personal trainer, nutritionist, coach, you name it! There is

no logical reason to weigh yourself daily unless under the orders of a

physician for a medical condition.  Our

weight can vary from one day to another,  anywhere from 2-5 pounds or more. The effects

our food, our activity level and even how many times we use the bathroom, can

influence the numbers on the scale. If you are weight training, your muscles

can retain water for 2-3 days after an intense or intense to you, workout. Even

the amount of carbohydrates you ingest on a given day, can affect the scale in

terms of water weight retention.  Keeping

a weekly log to track your weight fluctuations, if you are in a weight loss or

gain protocol, makes sense.  But hop on

the scale any more frequently and you are most likely setting yourself up for


Enter the dreaded topic for all of us, body fat percentage! Are

you someone that uses a body composition or body fat scale, as either a

complement to tracking their weight or their sole means of tracking their

measurements?  If this sounds like you,

be aware that changing your body fat percentage, can take upwards of 30 days to

achieve and can be varied in your daily results even more so than with your

weight. Don’t stress if you don’t see changes right away!

If you have ever seen a drastic weight loss from an obese

person, shortly after starting a diet and workout regime, take note of the

length of time at which that reduction lasts. Most often, a significant

reduction in weight loss or body fat percentage comes easier and faster to

those already overweight, as the body begins the shedding or detoxifying

process. This process will be a reaction to the sudden change in status quo and

will not last forever.  Eventually a

weight loss regime will stabilize and the body will level off at a stable

weight and fat to muscle ratio. Maintaining that level or a healthy level for

that matter is another topic entirely!

Just don’t stress about the numbers on the scale, any scale

or any numbers. Keep a healthy distance from your bathroom scale outside of

once per week at the same time, wearing the same amount of clothing every

time.  Keep in perspective that if you

are overweight, you are looking for consistent downward trend over time or anywhere

from .5 to 2 pounds per week lost, if actively engaged in a healthy exercise

and nutrition plan. The numbers on the scale should never define you. We all

know this we just forget it too easily when staring down at those cold,

heartless digits staring back at you.  Just don’t forget this tidbit of information

everyday or you really will inhibit your weight management success and more

importantly, you’ll lose your focus on a healthy weight and positive

relationship with yourself!



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