I’m helping my friends over at Orange Theory Fitness with their 6-Week Weight Loss Challenge and we’re currently at the half-way point. The question I’m getting most often from participants is this…
How come the scale isn’t moving? Help!
Where to begin with this one?
First of all, if I were designing a weight loss challenge (I prefer transformational challenge), the scale would be tossed out the window, used for target practice or locked in a dungeon filled with ogres. I’m partial to #3.
Trying to lose weight can mess with our heads – big time. I call this diet mentality. And the scale contributes to this way of thinking.
Do you let the number on the scale affect your mood? Do you weigh yourself obsessively? Do you designate certain foods as “forbidden” and follow strict eating guidelines? Do you exercise until you fall over?
Then this post is for you.
Here’s the bottom line – you’re stressing out your body sister. Creating huge energy deficits via calorie restriction and exercise causes the body think it’s experiencing famine. Yes, famine! So you know what happens? Lots of stuff, but the two biggies are the release of stress hormones and a slowed down metabolism.
Now stress hormones are good if there really is a famine or a tiger chasing you. But not so much when you’re trying to lose weight.
Here are a few of my basic guidelines for healthy (sane) weight loss:
1. Eat real food 90% of the time. Don’t over-think this one. If it comes from nature, eat it. If it comes from a factory, ditch it.
2. Enjoy whatever you LOVE 10% of the time without guilt. For me this is chocolate, wine and an occasional slice of pizza or bagel. What’s great about this approach is that it’s a way of eating you can adopt for the rest of your life. And that’s how you lose weight and keep it off.
3. Eat when you’re physically hungry and stop when you’re satisfied. Then wait until you’re physically hungry again. Honor your body and it’s requirements for fuel. I call this using the Hunger Scale. If you want to see a copy of the scale I use with clients, feel free to contact me and I’ll zip it right over.
Back to the #$%&@! scale.
The scale has a tendency to bring up unpleasant emotions. Even when it goes down, we often wish we had lost more. And if it goes up, oh lordie – our brains go haywire.
I’m all about creating good feelings. Good feelings encourage and motivate us to keep moving forward. So how do you track your progress without the scale? It’s easy!
1. How do you feel? Are you stronger? Feel sexier? Have more energy? More stamina? Sleeping better? Awesome! Keep going.
2. How do your clothes fit? This is an indication of inches lost. If you’re weight training, you’ll be creating muscle and one pound of muscle takes up less space than one pound of fat.
So while the scale may stay the same, you are actually smaller. I love this image from Jason Seib’s website of his client Deb. She is 155 pounds in both photos. The “magic” of muscle.
And if you’re not training, you absolutely should be for a number of reasons. Call me if you’re in the southern burbs of Denver, I specialize in training obese women and brand newbies or join your local Orange Theory Fitness or find a certified trainer in your area or an awesome online strength coach like Suzanne. Strong is the new skinny!
3. Use circumference measurements. I get it – it’s nice to have some concrete numbers to look at. Get that tape measure out record your measurements (chest, waist, hips). Don’t expect big changes in one week. Wait at least 6-8 weeks and take them again. Evidence that you’re shrinking!
Stop trying to reach an “ideal weight” and instead, pay attention to how you look and feel. Don’t let a silly box on the floor steal your joy. Step away from the scale if it’s causing you grief and try out one of the methods listed above instead.
Feelings of discouragement will lead to giving up – I promise you. Focus on the small wins and ride those good feelings all the way to a healthier, happier you.
Robyn Spurr is a Certified Health Coach, Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women reach their healthy, natural weight and stay there without all the diet craziness.
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