Scale Haters Unite!
By: Michelene Cleary,
SparkPeople Blogger
1/5/2012 6:00 AM
: 22 comments
: 6,123 Views
By now you’ve been working on your New Year’s resolutions for roughly four weeks. Have you stepped on the scale this week only to be discouraged, frustrated, angry, sad, or some other combination of negative emotions? You’re not alone! Before you give up or quit, let’s discuss some options. Do you really want this year to end up like last year and the years before? Do you want to quit on your resolutions because a piece of equipment told you that you weren’t doing well?
I have a history of writing blogs that are essentially rants on the scale. In my humble opinion, it should play a minor role in determining whether or not you’re achieving your healthy lifestyle goals. (I'm not the only one who feels this way! Read ~INDYGIRL's blogs 10 Signs You are Getting Healthier Even if the Scale Doesn't Move and Lighten Up about Weighing In, too.) If the scale should be designated as minor bench player, who should the star players be?
Let’s use the example of a baseball team to picture what I mean. You know the team has a pitcher, catcher, base players, an infielder and outfielders. They are all critical parts to the team, but none of them play the same role. You also need every member of the team in order to play or to win. So let’s consider some different players for your team:
Do you use any of these tools to measure your lifestyle change successes? Which one is of the most value to you? Are you giving the scale too much power over your feelings?
I have a history of writing blogs that are essentially rants on the scale. In my humble opinion, it should play a minor role in determining whether or not you’re achieving your healthy lifestyle goals. (I'm not the only one who feels this way! Read ~INDYGIRL's blogs 10 Signs You are Getting Healthier Even if the Scale Doesn't Move and Lighten Up about Weighing In, too.) If the scale should be designated as minor bench player, who should the star players be?
Let’s use the example of a baseball team to picture what I mean. You know the team has a pitcher, catcher, base players, an infielder and outfielders. They are all critical parts to the team, but none of them play the same role. You also need every member of the team in order to play or to win. So let’s consider some different players for your team:
- Measurements: You should take your measurements and log them into SparkPeople. When you start out with a strength training program your body will start to go through many physical changes. Initially this can show up as a weight gain but while the scale says you’re doing bad, measurements are faster to show that you are making changes.
- Annual Physical: You should check in with your doctor when starting a new workout regime, especially if you haven’t been working out in quite a while. Getting a baseline documentation of things like your cholesterol, various blood work levels, heart rate etc. are good numbers to have. Being able to see improvement in these things over the long haul are important factors.
- Resting Heart Rate: As your physical strength and aerobic conditioning change your body, you are likely to see a decrease in your resting heart rate. Find your RHR now and track that over time.
- SparkPoints: Set a goal for a number of SparkPoints that you want to earn for the month. This helped me in the past to make sure I was reading articles, working out, logging food, and interacting with other members. Those things helped me learn, get connected to a vital support group, and develop consistency.
- Panic Message Board: Before you throw in the towel, ask for help! This is one of the players on your team that is like a relief pitcher. When the going gets tough, call in some relief in the form of support from other members, and experts.
- Workout Journal: Keep track on the SparkPeople Fitness Tracker how much you are lifting. It’s a good way to see improvement over time as you increase your weights, reps, etc.
- Blogs: Make sure to post a blog when you reach new goals. I like to go back and read about the first time I could fit in my daughter's jeans, or the time my son commented about how skinny I looked. Those things keep me going on days when the scale is a demonic influence.
- Spark Streaks: Set up a streak to track and watch it grow. I set a goal to have at least 90 minutes of fitness in my week, and have maintained that for more than 118 consecutive weeks.
Do you use any of these tools to measure your lifestyle change successes? Which one is of the most value to you? Are you giving the scale too much power over your feelings?
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Comments
After losing 50+lbs, I reached a plateau and got crazy over the fact that I wasn't losing any weight (over several weeks). At the same time, I started getting into my size 10 clothes. I realized that even though I wasn't losing pounds, I was still losing inches and probably building muscle.
It was then that I stopped weighing myself every every few days or even every week. I realized that my weight fluctuates every day and weighing myself all the time just drove me crazy. At that point, I decided to just weigh myself on the first of every month and just continue to work my program like I always have.
I got through my plateau and have dropped a few pounds since but I feel so much better now that I'm using my measurements to gauge my progress now and not just the scale. For me, the scale was like a drug that I became addicted to in order to keep me motivated. I don't do that anymore and have absolutely no regrets. - 10/22/2012 2:44:59 PM
Logging the weight on a site such as physicsdiet.com can help too. They have an algorithm like a stock price ticker graph that smooths out fluctuations and lets you see the trend - the forest rather than the trees.
Of course other things like trying to do long-range estimates of % body fat changes, how clothes fit, how defined my muscles look in the mirror, how many pounds I can lift, how many watts I can hit on a spin bike are also helpful indicators.
But I'm personally not about to throw out the single most useful monitoring tool in my arsenal.
:-) - 1/5/2012 10:45:41 AM
So I changed my goals from a goal weight to a size I want to be in (eg... my wardrobe collecting dust in my closet!). I still weigh in every week but I don't let the number bother me too much. - 1/5/2012 10:18:21 AM
I also take into consideration my fitness level (all important but it is related to the scale in that I am no longer particularly young and the less weight I am carrying when I walk or jog the better I feel), as well as energy level and how I feel about myself spiritually.
The scale for me is an important tool and represents important goals but isn't the only tool or goal set. But I do use it religiously once a week officially and once in awhile I hop on just for a check. - 1/5/2012 10:13:24 AM
The scale and I are old friends, I understand it is just a thing, and I control what is on top of it every morning! - 1/5/2012 9:36:14 AM
My clothes and physical fitness progression have the most value to me. - 1/5/2012 6:58:02 AM
As for the scale, I weigh myself occasionally at the gym, but the number doesn't affect me at all. I gauge success on 2 simple things:
1) do my clothes fit me the way I want?
2) do I have the energy/fitness/strength to achieve my fitness goals? - 1/5/2012 6:19:37 AM
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