Don’t Let Your Scale Be Your Mood Meter – Part 2
Last Monday, I wrote about how we shouldn’t let our scale be our Mood Meter. But those who have tried to lose weight by eating right and exercising regularly, knows how frustrating it can be when the numbers on the scale don’t budge. Or even worse… when they go up!
There are many reasons why the actual NUMBERS on a scale might not be showing improvement, when in fact, there are a ton of improvements going on inside of you. Here are a few of the most common reasons why your weight might not go down, when you feel like you are doing everything right.
You could be building muscle
If you have recently started a weight training program, your muscles are adapting to it’s new routine and are starting to strengthen and grow. This is wonderful because the more muscle you have, the more calories you burn – even in a state of rest. The important thing to remember is that building muscle equates into adding weight. However, if you compared five pounds of fat next to five pounds of muscle, the muscle is much smaller and more condensed than the fat is. So it is very possible that while someone is shrinking in size, the numbers on the scale could be on a slight upward trend. If your goal is to lose fat as well as gain muscle, it is very important to get regular sessions of high-intensity cardiovascular exercise in addition to your weight training.
You could be retaining water
There are many reasons why people retain water. Eating too much salt, drinking too much soda, taking certain medications and of course that wonderful “time of the month” that us ladies have to deal with, all lead to excess water weight. Stepping on the scale when you know you are retaining water is a bad idea. 
Depending on the person and how severe their retention is, the increase in weight could be anywhere between 1 and 6 pounds! The easiest way to treat water retention, ironically, is with water! The more water you drink, the less water your body will retain. So just remember that if you ever hop on the scale and find that it’s 3 to 4 pounds higher than it was the day before, you are most likely retaining water. You absolutely CANNOT gain 4 pounds of fat in one day!
You could be comparing apples to oranges
What I mean by this, is that if you are weighing yourself at different times of the day, your weight could substantially increase due to food and water intake. I never weigh myself at night because when I have, it has always been about three pounds heavier than it was first thing that same morning. So if you must weigh yourself, make sure you do it on an empty stomach, preferably in the morning. And even still, if you see an increase by a pound or two, it could simply mean that you need to go to the bathroom… seriously!
Depending on you and your situation, knowing these facts about why your weight might stay steady or go up a bit, still may not help your moods when you hop on the scale. If so, I recommend that you hand over the scale to a family member and have them hide it! Instead, base your progress on the way your clothes fit or by measurements and body fat percentage. Those methods are a great indication of how you are doing with your fitness goals and seem to be much more accurate of a guide than basing everything on weight alone.
It has been so fun for me to train other women and see the different personality types when it comes to weight. I have some clients who never EVER weigh themselves and who realize that sometimes, ignorance is bliss! I also have some who like to torture themselves by stepping on the scale three times per day and expecting a huge decrease from the last time they weighed! There are all types of mentalities when it comes to the scale and how much we weigh, but I have learned that weight does not always equate into whether or not you’ve got a “Hot Bod” or a “Not-so-Hot-Bod!”
So do me a favor… next time you get on the scale and notice your mood dropping, due to an increase in numbers… decide that you will no longer let the scale dictate your mood! Life is to be enjoyed! And if we let ourselves fret and worry and become obsessed about a silly little number, we are robbing ourselves of peace and happiness! The important thing, is that you keep working toward a healthier YOU and that you never give up the determination to life a healthy life!
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One Response to “Don’t Let Your Scale Be Your Mood Meter – Part 2”
Lance
December 9th, 2008
This article is so right, Liz! It’s how clothes fit, how you feel, waist size. In fact, it’s not always measurements going down. Arms/chest/shoulders – for instance – if you’re weight training – these going up can be a good thing too.
Do I step on the scale? Occasionally. Does it feel good when the number is down? Sure. Although that doesn’t mean everything is good. For instance, I biked a lot this summer – and lost some weight. How much was muscle mass, though, that I lost – especially since I wasn’t weight training nearly as much? Some, I’m sure. And I’m a big believer in weight training – especially the big muscle groups (legs, chest, shoulders). I’m rambling on here Liz…in the end – I really think you nailed it with this article – very nicely said!!
Lances last blog post..Let’s All Just Let It Flow