Measure Up to Scale Down - Putting the Weight Debate to Rest
Originally published May 6, 2006
With “lost 10 lbs in 10 days” claims, television shows like “The Biggest Loser” and promotions to help lose the “last 5 pounds”, it's clear we have lost sight of what's really important – losing fat and gaining muscle. But most people, particularly women, still obsess about the number on the scale. Recording your weight is just one of many tools that help track your progress. I prefer measurements and body fat tests.
Measurements should be taken at the start of a new program and every one to three months afterwards. Don't weight yourself again for two months. Your body may respond to the changes by retaining fluids and proper weight training will build new muscle, good weight gain! Many people would say “I've been working hard and eating well, but I've only lost one pound! Why bother?” Because you are doing exactly what you want to – gaining muscle, bone, tissue such as ligaments and tendons and losing body fat.
One of the downfalls of measurements is you could use the same tactics used on “weigh in day” with some popular weight loss programs and starve yourself to see a decrease. This is an unhealthy practice with short lived results.
Body fat testing is your best indicator of what type of weight you are losing and gaining. There are gyms in our community that make the process simple and inexpensive. There a number of different body fat testing methods; use the same method, at roughly the same time of day each time you test. Ask the administrator to explain the numbers to you. The most common test involves simply stepping on a scale. Pinch or caliper tests are also done at some facilities. When done properly, the caliper test can be very accurate. Make sure the same person takes the measurements each time. Your measurements and body fat may fluctuate throughout your journey, but as long as the trend is in your favour, you are succeeding.
The goal is to reshape the body not just be a “skinny fat” person, who looks thin but has a high body fat percentage. “Skinny fat” people are at risk for osteoporosis, fractures, lower back injuries, joint discomfort and are still at risk for diseases associated with being “overweight”. They also may think they don't need to exercise or eat healthier because of their seemingly fit appearance.
If you are still not convinced to get off your scale every morning, consider this - I used to weigh 125 pounds at 25% body fat. After nearly a decade of improved eating and exercise habits, I now weigh 132 pounds at 18% body fat. I went down 2 sizes but I have gained 8 pounds!
Start focusing on losing fat and gaining muscle. Let's put the weight debate to rest once and for all!
DE Coaching Team
Krista Schaus PICP CPT
Ontario CANADA
krista@definingedge.ca
Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca
DE Client Services
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