When working towards a fat loss goal the question arises of how to best utilize the scale.
Do you step on everyday, meticulously tracking the ups and downs? Do you jump on it once a week, keeping your mind off the number most days? Or do you skip the scale altogether and simply navigate your transformation using the markers of how you look and feel?
Here’s a closer look at each method:
The Everyday Method: There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale everyday.
Weigh yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working.
Everyday Method Pros: There is research that backs this as a reliable method. In a Journal of Obesity Study, published in 2015, researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins.
Everyday Method Cons: Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop.
The Never Method: In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit.
Never Method Pros: No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self esteem will be untouched and you’ll experience a form of freedom.
Never Method Cons: If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale.
The Once Per Week Method: A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way.
Once Per Week Method Pros: You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand.
Once Per Week Method Cons: Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose.
The Best Method: The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you.
If you hate the scale but know that daily weigh-ins are the best way to keep you on track then bite the bullet and do it.
Most importantly: remember that the number on the scale is NOT a measure of you as a human being. No one knows (or cares) how much you weigh. The scale is a TOOL, just one of many, that you can use to track progress.
Remember, ProActive Fitness is here to support in reaching your health and fitness goals. If you aren’t currently one of our amazing clients, now is the time to call or email to get yourself on the right track. We can help!
3 Steps to Weigh Yourself Right
To ensure that you’re getting an accurate read when you jump on that scale keep the following steps in mind:
Time: Always weigh yourself at the same time of day, preferably first thing in the morning after going pee.
Clothing: Wear the same type and amount of clothing, or (if in the privacy of your own home) weigh without clothing.
Journal: Keep a log of your weight along with the date to create a history of data to assist you towards your fitness goal.
Chicken and Butternut Squash Salad
When working towards a fat loss goal it’s important to incorporate plenty of greens and lean protein into your diet, while removing starchy and grain-filled items. This Chicken and Butternut Squash Salad makes a really satisfying meal that will propel you towards your weight loss goals without making you feel like you’re missing out on tasty food 🙂
Courtesy of RealHealthyRecipes.com
Here’s what you need…
1 Butternut Squash, cubed
1 tablespoon olive oil
1 teaspoon ground cinnamon
¼ teaspoon sweet paprika
⅛ teaspoon ground cumin
¼ teaspoon sea salt
6 cups arugula
2 cups leftover roasted chicken, chopped
5 dates, pitted and chopped
¼ cup sliced almonds, toasted
Preheat the oven to 400 F. Cube the butternut squash and place in a large bowl. Toss it with the olive oil, cinnamon, paprika, cumin and sea salt.
Spread over a rimmed baking sheet and roast for 15 minutes. Stir the squash and cook for an additional 15 minutes.
Combine the squash and all of the remaining ingredients in a large bowl. Serve immediately. Enjoy!
Nutritional Analysis: One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fibre, and 4g protein.