In the more than 30 years I have been training clients, I’ve often been asked "what scale should I use and how often should I weigh myself?" It’s a question that’s as common to the New Year as a midnight kiss is to the ball drop.
I think they can be highly effective in your weight loss program, but there are a few thoughts about scales and your weight loss to keep in mind before stepping on the scale.
SCALES DON'T TELL THE FULL STORY
Your fitness program should never be solely about the number on your scale. Other numbers are important too, like your cholesterol, blood pressure, body mass index and age. All of these impact your overall wellness and represent a much clearer picture of your health and wellness.
SCALES ENCOURAGE & DISCOURAGE
I have had clients who desperately want to lose weight. 3 weeks into a program they are discouraged and think a program “doesn’t work for them”. They want to reach for pills, shots or overly intense programs which are beyond their fitness level. They get discouraged too quickly and miss out on more permanent gains. The scale may take time to move in the right direction but your health will still be improving. For some, it will gradually come off. For others it may drop off at 6 weeks. Every body is designed differently. Stay the course.
Clients also feel encouraged by the number on the scale and can slide back into old eating and drinking habits. But, then they wonder why they so easily gain the weight back. A good program allows the body time to acclimate to its new way of functioning and allows your metabolism time to become truly efficient.
Scales are a good accountability measure. But, regardless of the number you see, promise yourself that you will stick to the program and new healthy lifestyle.
FLUIDS EFFECT THE NUMBER
Water effects your weight. If you drink a lot of fluids and then step on the scale, it won’t accurately represent your weight loss. But, don’t cut back on fluids, because water is key to eliminating what your body doesn’t need! If your body doesn’t think it’s getting enough fluids, it will retain it and the number on your scale…goes up!
Scales range from no-frills to those that can chart and graph your numbers... and everyone in your neighborhood. Okay, maybe not everyone…but almost. Now that you know some basics about weighing yourself, take some time to read reviews to help you find a scale that fits your needs.
At Body by Design, Carlos Monge Personal Training we can take your weight and body mass index measurements as part of our Polar Body Age Analysis. Call to schedule your appointment. (480) 650-1760
The spaghetti squash in this high fiber recipe will make you think you're enjoying pasta, but without the unnecessary starchy carbohydrates.
Spaghetti Squash Prima Vera
Recipe from Laura Slama, Celebrated Cuisine Inc.
1 cup Spaghetti Squash
1 cup Zucchini, Julienne
½ cup Broccoli florets, blanched
½ cup Cauliflower florets, blanched
½ cup Red Pepper, roasted, julienne
1 tbsp Fresh Basil, sliced
2 cloves minced garlic
1/4 cup Water
1 tsp Salt & White Pepper
1 tbsp Pine Nuts, toasted
½ cup Plum Tomato Sauce
1. Oil & water and oil , bring to a simmer
2. Add peppers, zucchini, garlic & cook for 2 minutes
3. Add spaghetti squash, broccoli & cauliflower. Season with salt and pepper / cook for 2 minutes
4. Add basil
5. In second sauté pan, heat plum tomato sauce
6. Place plum tomato sauce in middle of plate
7. Mound vegetables on plate
8. Sprinkle with pine nuts
Plum Tomato Sauce
1 cup Yellow onions, diced
1 cup Red onions, diced
68 oz Plum Tomatoes, diced canned
2 tbsp Garlic, chopped
¾ tsp Oregano, chopped
2 tbsp Oil, extra Virgin
pinch Salt & pepper mix
PROCEDURE - Sauce
1. Heat Oil
2. Add garlic & sauté until golden brown
3. Add onions, stir & cook for 15 minutes, medium heat
4. Season with salt & pepper. Add oregano and cook 2 minutes
5. Add tomatoes & bring to boil. Once boiling, reduce to simmer and cook 30 minutes
* Serve with salmon, grilled chicken or shrimp prepared without heavy oils or sauces.