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
How is YOUR waistline looking lately?
It's safe to say a great number of us are feeling the squeeze in our pants and wondering when that happened.
I’m going to show you where that extra weight came from and why, but most importantly how to get rid of it. But, you HAVE to ditch the notion that there is a quick fix, a magic pill, an easy way to get back to the body you once had or maybe the body you always wished you had!
HOW DID I GET HERE?
Three things that contribute to weight gain:
1. Blame Father Time!
As we age everything slows down. Our waist gets a little wider. We start seeing more grey hair and more wrinkles. But it’s not only on the outside. It’s also internal organs.
Our organs slow down which means that our METABOLISM slows! (Darn Father Time!) What now? Well, read on…
2. I’m sooo busy!
When your Metabolism slows down it’s not a huge problem if we are ACTIVE. But, let’s be honest. Are we as active as we were in our 20’s? Probably not. If you are…awesome! Keep it up! But, most of us have jobs, families, and demands that lure us away from exercise or being active.
3. Fast food is my friend!
So if it wasn’t enough that we’re older, too busy and frankly a little slower. There’s another little element sabotaging our waist line; convenience food! We’re looking for a something, anything to make the demands of life a little easier and we turn to highly processed, quick and easy foods at the grocery store and the all too ‘convenient’ fast food.
Age + Inactivity + Bad Food = WEIGHT GAIN!
Multiply this over a period of time and you find yourself looking in the mirror asking, “what happened”?
“HOUSTON WE HAVE A PROBLEM”
Let’s be honest with ourselves!
We are a super-sized nation and it’s getting out of control and there is so much to tempt us. And I’m not going to dispute the fact that it all tastes so GOOD! Even with 30 years of personal training under my belt, I am tempted by burgers, pasta, French fries and ice cream. All of it. I’m just like you!
The difference is I have managed my metabolism over the last 3 decades and managed my activity level to allow for moderation in my diet. I eat ‘clean’ 95% of the time and allow myself a little of life’s food pleasures, as the exception not the rule. It's not always easy but I have made a commitment to my health for myself, my young boys and wife. What's your why?
If you are over-weight by 40-100 pounds you are at risk of a heart attack.
Understand, your larger waistline isn't a body image problem. It's a health problem which can result in a multitude of issues including; internal inflammation, Type 2 Diabetes, high blood pressure, high cholesterol, circulation problems, skin issues and more.
HOPE ON THE HORIZON
How do we fight back?
It’s simple, through Nutrition!
Yeah, It’s really not complicated…go back to the basics!
Natural foods have all the answers you’re looking for to lose the unwanted body fat.
Start eating fresh foods:
Cooked lean proteins: like fish, turkey, chicken.
Buy organic foods, when possible.
Choose healthy carbs: beans, oatmeal, brown rice, healthy grains.
Include moderate amounts of nuts: almonds, pumpkin seeds.
Start eating IN and cut back on eating OUT.
Which means you need to plan your meals!
You want to speed up your Metabolism eat fresh! Period.
Your organs do much better when you eat fresh food. Our bodies where designed to eat fresh foods, not frozen, not canned, and not packaged.
WHAT'S HOLDING YOU BACK?
Try this for 21 days and see what happens!
You will be amazed by how much better you will feel and look.
Combine this with a structured exercise program and you WILL be on the road to a healthier YOU!
And remember, I offer everyone 1 week to train with me for free to learn about how exercise fits in your life and how it can transform your health. All you have to do is call to schedule your appointment. (480) 650-1230