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Home » Long Term Weight Loss » PERFECT FIT: Step away from the scale – Wicked Local Scituate

BY CATHERINE STEARNS

Do you have a scale in your bathroom? Do you step on it every day? As a nation, we are focused on all the wrong numbers when it comes to our weight control. A new, more efficient and smarter way of thinking about our weight and nutrition is starting to take shape. Counting calories is out, balancing macronutrient percentages are in. Weight on the scale is out, body composition monitoring is in. Change is hard. Sustaining a gradual, healthy weight loss is even more challenging. Breaking free from daily monitoring of numbers that dont change that frequently or easily will aid in your progress and reduce your stress along the way! The Ups and Downs. Weight fluctuations can happen from day to day for a host of different reasons. The most common reasons for fluctuations are dehydration, carbohydrate intake, hormonal changes for women and even salt intake. This is why low-carb diets tend to work so dramatically in the first couple of weeks stored carbohydrates, which retain water, are released along with the fat and muscle. Gaining Muscle. Most people cannot gain more than 1-2 pounds of muscle per month. Knowing this, the scale is most likely not tipping in the direction of a gain due to your last few bouts with the elliptical. If you see the scale heading in the wrong direction, your increase in exercise and need for more fuel or calories has probably caused you to overeat. The most common culprits of excess calories when first starting an exercise routine tend to be hidden in your choice of beverages or those healthy bars. When to Weigh. A good rule of thumb is to weigh in at the same time of day on the same day of the week, once a week or once every other. This is good advice to both manage your stress levels and to get a big picture view into your trends. How to Weigh. To track changes in your fat loss or muscle gained, use a scale that will report on both. Lower body fat percentages reduce your risk of disease and increase your quality of life. According to the National Institutes of Health, the more you weigh, the more likely you are to suffer from serious diseases like diabetes, high blood pressure, cardiovascular disease, sleep apnea and certain cancers. On the other hand, the benefits of living at a healthy weight with a lower body fat percentage can be felt in everyday life. You will move with fewer aches and pains in your joints, get a better quality of sleep, have a clearer mental outlook and, in general, enjoy life more fully! Macro Mania. Macronutrients are the big three: fat, protein and carbohydrate. There are great apps out there to help you with tracking macronutrients both for weight loss and better health. Tracking calories is great, but think about it this way: you can have a very low caloric intake reported one day, made up entirely of candy and soda alone! Whereas, if you are looking at this same day in terms of macronutrients that supply your body with the fuel it needs to survive and thrive, you may have ingested only empty carbohydrates and saturated fat. Not great for weight loss or reducing your risk for disease. Dont fill the void. From sitting with coaching clients one-on-one for hundreds of hours, I can tell you when most folks see the scale trending lower, from one day to the next, the first thought is there is space to work with. This is the time when the extra treats, snacks or a little more of this or that are squeezed in. Sadly, this is the exact type of behavior to avoid if you are hoping to achieve long term, sustainable weight loss. Be kinder to yourself when it comes to your weigh-ins. Use a smarter scale and space out how often you step on. Think what, not how many, when it comes to your caloric intake. And when it comes to long-term weight loss, think slow. You didnt put the weight on overnight give yourself time to transition to a healthier weight with more muscle, less fat and a happier outlook on your future health.

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PERFECT FIT: Step away from the scale - Wicked Local Scituate

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Home » Long Term Weight Loss » PERFECT FIT: Step away from the scale – Wicked Local Scituate