Ah, the scales. The sad step or whatever other name people call them.
Possibly the most hated thing in the fitness industry? Maybe that’s a bit of an over exaggeration but I’d say they’re in the top 5 at least, burpees most likely takes the top spot though.
What’s so bad about the scales then?
Well, to be completely honest, I think the main problem isn’t in fact the scales but it’s how people use them. (though they do have some flaws)
– You’ve been eating all day and food will still be in your system.
– You may have drank more water than normal.
– If you’re weighing in at a slimming class then you’ll have your clothes on which weigh something.
– You may have had a stressful day at work which will affect you’re weight.
– You may have not ate or drank anything all day because you’re desperate for a “loss” on the scales.
Always weigh yourself in the morning, on an empty stomach, after you’ve been to the loo and preferably nude. This will give you a more accurate reading on the scale than you would get if you waiting till the evening.
I’ve got a pair of scales in my bathroom and also a set of scales in our pk fitness gym, but I only weigh myself on my bathroom scales to be as consistent as possible.
Different scales can give you different readings and if you’ve constantly hoping on different scales every chance you get then your readings won’t be as accurate as the could be.
Get yourself a set of scales for your house and keep them in the SAME place. Try to keep all other factors the same as well.
Like above and much like everything in life, you need to be consistent. If you weigh yourself on a Monday at 7am with your bath robe on then your next weigh in is 2 weeks later, on a Thursday at 8pm, you’re not getting accurate results either.
Weigh in on the same day of the week, at the same time of the day, in the same place, and wearing the same stuff (or nude). Again, this will give you much more accurate readings. Keep EVERYTHING as consistent as possible.
This is something we experience quite often.
Picture the scene…
You come in for your check in day and you weighed the same as last time. You’d be rather disappointed wouldn’t ya?
Well, luckily, we don’t just use the scale as a way measure progress. We also take body measurements usually of chest, hips and waist as this tends to be were most weigh loss occurs but you could still lose an inch off your arms and thighs and the scale could stay the same weigh.
Use other ways to track progress such as body measurements.
Taking weekly/monthly progress photos and comparing them is another fantastic way of measuring progress even if the scale weigh stays the same for a week or two, as is simply checking if you’re clothes are fitting/feeling better on you.
If stepping on the scale in the morning is going to dictate how you spend your day, then it’s probably a good idea to toss the scale in the bin and use the other progress tracking methods above.
It’s so easy to let a number ruin your day but you MUST remember some of the points made in number 1 as they can influence your weight in the morning too.
You could have eaten a little later at night than you usually do. You could have consumed more sodium the day before causing some bloating and water retention which will impact the number on the scales. There’s so many things that could potentially give you a different number than what you expected on the scale.
The bottom line is, if it makes you feel shitty and impacts your life in a negative way, you should bin the scales and focus on just getting fitter, healthier and strong whilst eating a healthy, nutritious diet.
If you truly understand that your weight IS going to fluctuate day to day and you understand that it’s NOT fat gain then you could weigh yourself everyday using the routine above and record your average weight each week. This give you much more accurate data and although your weight changes up and down each day, you can see from the weekly averages that you are in fact, losing weight.
Wrapping things up…
• Don’t weigh yourself in the evening. Do it in the morning on an empty stomach, after using the loo and preferably with no clothes on.
• Don’t use different scales from day to day. You need to be as consistent as possible so try to use the same scales in the same place and the same time of the day.
• The scales aren’t the ‘be all, end all’ of tracking progress. Taking measurements, taking and comparing photos and just noticing how your clothes fit and feel are fantastic methods of tracking progress.
• DON’T LET THE SCALE DICTATE YOUR DAY. This is by far the most important point of this post, seriously, throw your scales away if you feel they are negatively affecting your life. Instead, focus on being healthy, exercising and eating a well-balanced, nutritious diet.
I hope this post helped you out a little, if you’ve got any questions at all, please fire me an email on firstname.lastname@example.org.
And please share this if you think someone else could do with reading it.