What you tend to focus on… and what you should focus on…? 📉
If you’re trying to lose weight (by which we really mean body fat as that is what actually results in body shape change) then it’s important to find ways to measure progress. We tend to focus on a single goal and most often it’s weight related and it’s the ‘final’ goal. This can be one of the reasons you may self sabotage and struggle to stick to your weight loss journey. The goal is so far away that you don’t feel like you’re making progress and in addition because it’s focused on the scales if that number stays static or goes up that can cause you to give up.
We are all conditioned to use body weight scales. They can be a great tool to assess whether you’re making progress. However, the number the scale shows is JUST a number. It’s merely your relationship to gravity at that particular moment in time. It’s not actually the best way to measure progress. Just because the number on the scale hasn’t gone down in a while, doesn’t mean you’re not improving your overall health.
If you decide to use the scale, you need to overlook the day to day changes you will inevitably experience. Scale weight is affected by lots of factors – amount of food in your system, hydration levels, glycogen levels, hormones, salt content of your diet, recent exercise, type of food you ate yesterday (diff foods can result in more or less temporary water retention) etc. None of which are a reflection of how much fat you’ve lost/gained or how your shape has changed. Think about it – if you had the body you wanted and felt confident to wear anything you liked, would it matter what that scale number was? No!
It’s vital to trust the process and think long term. The reality is your body shape can change without the scale going down – in fact a recent client actually put on weight (muscle and fluid probably) yet has lost body fat and cm’s.
So instead of focusing on the end goal weight try to use other measures and do use on the daily/weekly changes outside weight and the number on the scales. e.g. items of clothing and how they fit, sleeping better, feeling stronger, getting fitter, improving your relationship with food etc. Try to focus on some of these other, arguably more important, measures of progress. If you must step on the scales then look at averages over time rather than daily variations and focus on long term trends.