How The Scales Fail You (And What To Do About It)

Asmita Shah
Asmita Shah

 | 1 minute to read
Fat Loss

What’s the first thing people do when they start their weight-loss journey? They start weighing themselves every day! And then, when the scales don’t move, they get depressed, think it’s all for vain and fall off the wagon!

Sound familiar? Your weight is an important factor but it’s by no means the only way to track your progress. In this article, let’s talk about why obsessing over the number of the weighing scale is bad - and what you should do instead! 𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐝𝐨𝐢𝐧𝐠 𝐰𝐫𝐨𝐧𝐠? - 𝘌𝘳𝘳𝘢𝘵𝘪𝘤 𝘞𝘦𝘪𝘨𝘩𝘪𝘯𝘨 𝘚𝘤𝘩𝘦𝘥𝘶𝘭𝘦: People tend to weigh themselves on different days and at different times which is why the weight fluctuates so much. The best time is to weigh yourself on an empty stomach in the morning. -𝘋𝘳𝘪𝘯𝘬𝘪𝘯𝘨 𝘭𝘰𝘵 𝘰𝘧 𝘸𝘢𝘵𝘦𝘳: If you measure yourself after drinking water, it will reflect on the scale. - 𝘠𝘰𝘶 𝘥𝘰𝘯’𝘵 𝘤𝘰𝘯𝘴𝘪𝘥𝘦𝘳 𝘮𝘶𝘴𝘤𝘭𝘦 𝘨𝘢𝘪𝘯: Muscle is denser than fat. If you do weight training, you’re bound to gain some muscle. That’s why even if you lose inches, it doesn’t show up on the scale. - 𝘏𝘪𝘨𝘩 𝘊𝘢𝘳𝘣 𝘰𝘳 𝘏𝘪𝘨𝘩 𝘴𝘰𝘥𝘪𝘶𝘮 𝘔𝘦𝘢𝘭: Carbs & salts have a tendency to retain water. Avoid weighing yourself after meals. -𝘗𝘰𝘰𝘳 𝘏𝘺𝘥𝘳𝘢𝘵𝘪𝘰𝘯 , 𝘗𝘰𝘰𝘳 𝘴𝘭𝘦𝘦𝘱 𝘢𝘯𝘥 𝘢 𝘭𝘰𝘵 𝘰𝘧 𝘸𝘢𝘵𝘦𝘳 𝘳𝘦𝘵𝘦𝘯𝘵𝘪𝘰𝘯. - 𝘞𝘦𝘪𝘨𝘩𝘪𝘯𝘨 𝘢𝘧𝘵𝘦𝘳 𝘢𝘯 𝘪𝘯𝘵𝘦𝘯𝘴𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵: If you’ve stepped on your scale after an intense cardio session, then you’re bound to think you’ve lost weight when all you’ve lost is water. - 𝘓𝘪𝘧𝘦, 𝘚𝘵𝘳𝘦𝘴𝘴 & 𝘈𝘭𝘭 𝘛𝘩𝘦 𝘙𝘦𝘴𝘵: Expect your weight to fluctuate. If you don’t consider all these factors, then you’re bound to freak out when your weight fluctuates or refuses to go down. First of all, relax: you haven’t gained FAT! In order to put on 1 pound of fat, you would need to consume a whopping 3500 calories extra. It’s completely normal for a body to fluctuate at least 1-2% from day to day. Keep a sane head and stop obsessing so much. 𝐒𝐨, 𝐡𝐨𝐰 𝐨𝐟𝐭𝐞𝐧 𝐬𝐡𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐰𝐞𝐢𝐠𝐡 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟? Daily! You read that right! Weight fluctuation is real. If you only weigh yourself once a week, the scales are bound to fail you. 𝐇𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐰𝐚𝐲 𝐭𝐨 𝐰𝐞𝐢𝐠𝐡 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟. -Weigh yourself on an empty stomach every single morning. -Then, take a weekly average. -Track this week after week. This will give you an insight about these fluctuations and a better idea of your progress. Let’s look at an example: Week 1: 78.2, 79.0, 78.5, 78.7, 78.5, 78.1, 77.5 = 𝐀𝐯𝐞𝐫𝐚𝐠𝐞 𝐨𝐟 78.3 𝐤𝐢𝐥𝐨𝐠𝐫𝐚𝐦𝐬 Week 2: 78.1, 77.8, 77.5, 78.0, 77.5, 77.6, 78.3 = 𝐀𝐯𝐞𝐫𝐚𝐠𝐞 𝐨𝐟 77.8 𝐤𝐢𝐥𝐨𝐠𝐫𝐚𝐦𝐬 If you weighed yourself only on the last day, then you would think that you’ve gained 0.8 kilogram in a week. But did you really? Of course not. In reality, your average weight was down by 0.5 kilograms. This is why it’s so important to use an average - it shows you what’s really happening instead of just short-term fluctuations. 𝘞𝘩𝘺 𝘢𝘯𝘥 𝘞𝘩𝘰 𝘴𝘩𝘰𝘶𝘭𝘥𝘯’𝘵 𝘸𝘦𝘪𝘨𝘩 𝘵𝘩𝘦𝘮𝘴𝘦𝘭𝘷𝘦𝘴 𝘥𝘢𝘪𝘭𝘺 ? The only problem with weighing ourselves daily is that we attach our emotions to the scale. It can play with our minds and create anxiety. If it makes you anxious, then refrain from weighing yourself daily. 𝐖𝐡𝐚𝐭 𝐄𝐥𝐬𝐞 𝐌𝐚𝐭𝐭𝐞𝐫𝐬? Using the scale is only one of several ways to track your progress. Make sure you’re not forgetting these non-scale victories. -𝘏𝘰𝘸 𝘸𝘦𝘭𝘭 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘮𝘰𝘷𝘪𝘯𝘨 ? -𝘏𝘰𝘸 𝘢𝘳𝘦 𝘺𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘨𝘰𝘪𝘯𝘨 𝘏𝘰𝘸 𝘮𝘶𝘤𝘩 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘭𝘪𝘧𝘵𝘪𝘯𝘨? -𝘏𝘰𝘸 𝘸𝘦𝘭𝘭 𝘥𝘰 𝘺𝘰𝘶 𝘴𝘭𝘦𝘦𝘱? -𝘏𝘰𝘸 𝘦𝘯𝘦𝘳𝘨𝘦𝘵𝘪𝘤 𝘢𝘯𝘥 𝘴𝘵𝘳𝘰𝘯𝘨 𝘥𝘰 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭? -𝘏𝘰𝘸 𝘸𝘦𝘭𝘭 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 𝘵𝘩𝘰𝘴𝘦 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘣𝘶𝘪𝘭𝘥? Trust me, once you have all these factors lined up, the scale HAS to move! Is your weighing scale your friend or your frenemy? Comment below and let me know.

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