Possibly the most common goal of a new client is to lose weight, to drop so many pounds, stones, kg. When those numbers don’t move it’s hard to see the frustration, the clear upset and anger.
What it that we’re wishing away?
Weight is defined as… ‘a body’s relative mass or the quantity of matter contained by it; the heaviness of a person or thing’.
As you can see, there is no mention of someone’s worth or value, no details about a persons attractiveness or health. So why then, is weight so often the first point of call when talking about health and appearance. Why is it top of the list when it comes measuring our progress?
Stepping on the scale can be pretty nerve wracking experience. It’s like the weight you see will tell you whether you’re being successful or if you’re failing. In reality the number on the screen is influenced by SO many factors…
- The time of day
- The time of the month
- The scales you’re using
- What you’ve eaten
- How much you’ve eaten
- How long ago you ate
- What you’ve had to drink the night before and that day
- And so much more!
What’s your ideal weight?
Think about that for a minute. What does the weight you want actually mean to you? Is it really about the number or does it mean you can get up the stairs faster? Will it allow you to fit into the dress you loved or simply to feel fitter during day to day life?
When we think about healthy and unhealthy weight we often think about something called BMI. The Body Mass Index (BMI) is your bodyweight in kilograms divided by your height in metres squared. The biggest issue with this calculation is that it fails to take into account an individuals body composition (lean muscle and fat) which makes a BIG difference.
Example
Let’s look at me. When you look at me? Would you call me overweight? Unhealthy? Fat?
If you didn’t see me but had my stats, yes, you would. I am classed as overweight according to my BMI and would be advised to loose between 10-20lbs to be ‘healthy’.
While my weight has always been relatively the same in recent years it has gone up. The obvious reason is muscle gain and the problem is the weight gain that came with it has put me in the overweight category at the doctors office. Am I unhealthy? Do I need to lose weight? Absolutely not.
I’m not saying weight is unimportant, it surely has its place in healthcare BUT for the average folk it can be so disheartening to work your butt off and see no change in the scale or worse yet, it goes up!
Scale targets have become such a normal progress marker. If the scales don’t move it’s a failure right? Think though, the issue isn’t the number, it’s what it’s made up of. So why focus all the attention on it? Weight watchers and slimming world are all about the weighs in. How many pounds down every few weeks? Ask yourself now, do you want to lose weight or lose fat?
How else can you measure progress?
Weight – I’m keeping it on the list because I’m some cases it is relevant. As long as it doesn’t become obsessive and the other factors are taken into account, weight CAN be an indicator of progress, particularly if you are indeed overweight (not just told so by your BMI). How often? It’s completely optional but as discussed, it does change daily so try keep it to the same time of day and time of the month etc etc. Remember don’t get too caught up in the number looking back and if you do, don’t step on the scale!
Photos – regular photos perhaps 2-4 weeks can be huge little changes you don’t see every day can because clear in progress photos. Maybe it’s a little more arm definition or a bit more of a glute lift. Whatever the changes, take the small wins and use it to power on!
Clothes – how things feel, if things are looser, an extra hole in the belt buckle. These are also great indicators you’re doing well on on he right track!
Measurements – for this one you want to be consistent with where and when you measure. You don’t have to measure everything but pick the plates important to you. I’d advice waist, hips, thighs, arms as the key areas but anything else is up to you
Your goal should be an overall improvement in health! Why should weight really matter?! It’s important to form a balanced view of your weight and health. One does not mean the other is good or bad.
Train hard, eat well and have fun doing it!
