Don't be a slave to the number on the scale. It is really not an indicator of health and fitness. For example, take the person who binge eats and purges. Her weight is "perfect." Is she healthy? Or the person who is 5 pounds overweight according to BMI charts but runs marathons. Is she healthy?
Mix up your indicators of fitness and track those as well. How fast can you do a mile? How many push-ups and sit ups can you do? How much can you do on the bench press and leg press? What are is your body fat percentage? What are your body measurements? What size are you wearing? How do you feel? How are you sleeping? All of these are indicators or true health and fitness and benchmarks for your progress.
I weigh more than I did at my lightest but am a full size smaller and can run faster and lift more than ever. Was I "better" when that number on the scale was lower? Try to wrap your mind around the bigger picture, and if the scale really gets you down, stay away from it. Be honest. Do the work. The results will follow.
I'm in the same boat with the scale. In fact, I've only lost 8 lbs since November 1st. I've been running for 45 mins, bike for 15, 30 minutes of weights and floor exercises... and stretching of course. Been doing this 5 days per week. I'm eating great! Keeping calories between 1300 and 1600 on average. BOO. But, but, but.... I have brought my blood pressure down from around 145/96 to NORMAL and I've been measuring several times per week. My stomach fat is disappearing! The muffin top is MUCH less. I've lost 2 inches in my waist, belly and thighs. I feel SO much better and much less lethargic. So many things for me to celebrate... and you should too! I'm trying to put the scale out of my mind for now even though I'm checking about every 2 weeks. Stick to it and determine this to be your new life!
Fitness Minutes: (209,060)
20,645 3/12/13 1:03 P
While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean you're doing anything wrong. this isn't the Biggest Loser. those types of weekly dramatic losses are just not typical. So, don't assume something is wrong because the scale isn't moving.
Why would the scale go up ? Ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days. I can easily gain or lose as much as 3-4 pounds in a day because of a shift in my water weight.
When I was losing, there were weeks the scale didn't move. And that's perfectly normal.
I know we'd all love for the weight to be gone the minute we decide we want to lose, but it's just not that simple. Weight loss is a slow steady process that takes time. You didn't gain the weight overnight. it's not coming off overnight.
I can assure you that if you continue to eat right, watch your portions and get some regular exercise, the scale will move.
Patience, it's a virtue.
Fitness Minutes: (112,042)
46,222 3/12/13 9:13 A
The scale is one measurement of the hundreds that we can go by, but sadly the one too many fixate on, so unless they see the number move in the direction they expect, the assume they are doing something wrong--far be that.
Below is a partial list I compiled of all the positive things happen when we exercise and embrace the habits of healthy living--and in reality, many have a much greater affect on our health than the number.
-Increases lung capacity -Increases immunity fighting immunoglobulins -Increases mood due to an increase in mood-enhancing chemicals-serotonin, dopamine and nor-epinepherine -Builds lean muscle mass and bone mass=decrease risk of osteporosis -Lowers blood pressure, heart rate and stronger heart -Over time your risk for cardio-vascular disease and type II diabetes falls -Lowers LDL (bad cholesterol) levels -Increases in HDL (good cholesterol) levels -Lowers triglycerides -Your runs, walks and other exercises become easier -Cuts in your cancer risk -You feel better and have more energy -You feel younger and more confident -Improves posture -Increases self-esteem -Helps with sleep -Controls stress - Increases the volume of your muscle mitochondria which leads burning more carbs and fats -Doubles your muscles ability to use oxygen, therefore, you are better able to use fat as an energy source
I hope this helps!
Fitness Minutes: (44,529)
192 3/12/13 8:49 A
For me, this is the hardest part, when you do everything right and....nothing. Really look at your food intake, water intake, then breathe. You are treating your body right and while the scale results aren't there today, the energy and the accomplishment are(I.e. a non- scale victory). Have faith, keep working.
Fitness Minutes: (32,711)
21,512 3/12/13 6:41 A
Scales are not the be all and end all where it comes to measuring our success - in fact, they are generally well down on the list. How your clothes fit, your energy levels and the quality of your sleep, as well as the condition of your skin/hair are much better indicators.
Often people put on weight when they start exercising. This has nothing to do with doing anything wrong, but rather that you are building some muscle and that requires more fluid to do so. You are decreasing your body fat. In time the scales will reverse, but in the mean time I suggest that you give the scales the heave-ho for a while.
Make sure that you eat well and that means a good balance of carbs/fats/proteins, and plenty of fruit/veges, a good amount of wholegrains and protein from healthy sources, not processed meats. I also suggest that you weigh all of your food for increased accuracy and enter it all into the Nutrition Tracker. Then you will have the ability to tweak your intake as and when necessary. It will help to you stay on track.
Good luck, Kris
Fitness Minutes: (6,835)
610 3/12/13 6:35 A
I weighed myself this morning and told the weight scale it was broken. How can I do everything right and not lose weight? I exercise at least 45 minutes a day. Physically I feel great - what happened ?
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