When people start new workout programs, they often hope to see a huge weight loss right away. Why wouldn’t they? They started working out to lose weight most likely. They take their measurements, right down their starting weight, maybe take a “before” picture, and start their new program. This all sounds good so far, right?
A week or two passes and they are hoping that when they step on the scale, they will see at least 5 pounds gone. Sometimes it happens that way, but most of the time it doesn’t. Why? If they have cut their calories back and started burning calories through exercise, why wouldn’t they see a dramatic weight loss right away? Well, it’s tricky! There are a lot of things that go into what the scale says.
- What time of the day did they weigh themselves?
- What did they eat or drink before they stepped on the scale?
- When was their last bowl movement?
- Are they well hydrated?
- What type of foods have they been eating?
- What type of workout have they been doing (like adding weight training)?
These are a few examples of things that can affect the scale. The scale can be a wonderful tool to help you monitor progress, but it can also be a hindrance if you put too much “weight” into what it says. It can be defeating and your enemy. I think pictures or the mirror are a better option.
If you have started a new workout program, congrats!!! You are moving in the right direction, but don’t expect overnight results. Losing weight is a process that can take time. And, it’s not just about losing weight but also re-shaping your body and improving your health.
If you have started a program that incorporates weight training, you may be losing fat and adding muscle, without the scale moving much. It might seem like you haven’t lost much weight, but you have made changes to the shape of your body. We don’t want to just lose weight; we want to lose FAT! Adding muscle is a great way to do that. It can literally change the shape of your body. Why? Muscle takes up less space then fat. It doesn’t weigh more then fat; 5 pound of fat weighs the same as 5 pounds of muscle. You can see from the picture below how much smaller 5 pounds of muscle is. If you have lost 5 pounds, look how much fat that is!
Here are a few tips for getting leaner:
- Drink plenty of water
- Eat lean protein
- Get plenty of sleep
- Eat plenty of leafy greens
- Eat more healthy fats like fish, nuts, coconut oil and avocados
- Lift weights or do resistance training
- Don’t forget cardio
- Get rid of tempting “junk” food
- Know your “why”. Make a goal and stick to it.
Never give up, even if the scale is not moving as fast as you want. We are looking for progress not perfection, and progress takes time. If you are eating right and exercising, your body will change.
I went through a time when I started lifting heavier weights and was disappointed that the scale was moving up! I wanted it to go down. I felt defeated and discouraged. I considered eliminating weight training from my workout program all together. Bad idea! After I got out of my funk, I realized that I was allowing the scale to dictate the way I felt. My clothes fit better, so why was I allowing the scale to affect me? Human nature, I guess. We like the idea of a small number on the scale. Ultimately, I want to be strong and healthy; not skinny and weak, so I stopped using the scale for a while and focused on how I looked and felt. My mindset totally shifted, and I came to realize that what I weigh was not as important as how I felt. I was adding muscle, and I was going to embrace that. So don’t be discouraged friends; keep at it and your body will change for the better.
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