The Deceiving Scale
by Dinneen
Filed under Blog, Weight Loss
I must admit, over the last few months I have not been working out as often as I should. I had been doing some cardio (okay, a little cardio) but really got out of the habit of being consistent and stopped lifting weights.
About a month ago, I started to notice a change in my body (not for the better) and decided to get back to exercising more regularly and doing some light weights.
Back to Business
So a month ago I stepped back into the gym to get back to business.
That first day I weighed myself. Though I usually measure my weight by how my clothes fit, I wanted to get a reality check of where my body was.
I wasn’t too shocked by the number (I HAD gained some weight) and wanted to be a few pounds lighter.
Okay, I don’t really need to lose weight (I’m at a healthy range) but as I get older I’ve noticed it’s not as easy as it once was to stay at my weight. (And yes it’s true, I guess I was eating ice cream a few too many times!). And I noticed my clothes getting just a bit snug.
Consistency
Since that day at the gym 4 weeks go I’ve been really consistent in my cardio and weight routine. Though there have been days when I didn’t want to go, I just visualized where I wanted to be and knew the only way to get there was to put in the effort.
Taking The BIG Step
Yesterday was the one month mark and when I was at the gym I couldn’t help but notice the scale. I hadn’t weighed myself since that day 4 weeks ago.
So I got on the scale, saw the number and freaked out! “What? Four weeks of consistent weights and cardio …and that’s it? “ I was down by only one pound. One freaking pound.
What the heck was going on? Hmm, maybe it’s due to my eating and food intake?
Food Does Matter
I’ve been eating quite healthy (with the occasional treat…hey, one has to live!) and as food and weight-loss is my business, I know not to “fool myself” and can honestly say I have been eating really well. With the summer bounty of fruits and vegetables, it’s been easier than during the winter.
But my “freaking out” lasted only about 2 minutes. I gained my composure, took a sip of water, and tried to stay “zen.” I didn’t want that bad feeling to ruin my workout.
Reality Check
Then I remembered that muscle weighs MORE than fat. And I have been gaining muscle. My clothes are fitting better, and when I put my hand on my hip I can feel it’s tighter and more firm.
I also remembered the first time I lifted weights a few years ago. I lost a couple of pounds, then put on a few. I remembered how worried I was that I was doing it all wrong. But I kept it up — I continued to eat healthy, get enough cardio, and stuck with my weight routine. Within a few months I was down a size, and clothes that were tight now fit perfectly. So I remembered that.
So yesterday when I weighed myself and saw I only lost one pound, I gave myself a reality check: I’ve been feeling really great, sleeping better, my clothes are fitting better, and I can see my body is a bit firmer. Besides, I’m also able to stay on the cardio machines (treadmill, elliptical, etc) for longer and at a higher pace.
AND it was a reality check of what my clients sometimes go through.
You see, when we start exercising and eating better our bodies will start to lose weight, but then we’ll hit a bit of a plateau. Our bodies are getting used to the change, and if we’re doing enough (and the right kind) of cardio, we’re also building muscle.
It’s Only A Number
So though I freaked out a bit by the number on the scale, I realized it’s just that: a number.
I’m looking better, sleeping better, and feeling better and THAT’S what matters.
Have you had any times when you freaked out over the number on the scale — even though you knew you were doing all the right things?
Whenever I jack up my exercise routine, my weight loss grinds to a halt. But my body continues to change, so I’ve come to accept it.
Great way to reconnect with what your clients go through!
Hanlie´s last blog ..Time for another change
Great post! It’s so easy to get “stuck on the number.” Thanks for the reminder that other measurements (how we feel, look, sleep…) are so much more important!
Such an interesting article. I have to admit…it’s nice to know that even someone who has it ‘put together’ can have moments that I had daily. That’s not meant to be rude, more that I feel normal…like I am not the only one who struggles with this.
The scale is a funny thing. We push it away when we don’t want to admit to ourselves that we’ve been gaining, we curse it when we are trying to look for validation for our efforts, and we gain joy when it ‘gives’ us something that is ‘good’ in our mind.
It’s like the scale is human/god like..at least for me sometimes.
What the scale inadvertenly does is takes total power away from US. It’s not about listening to your bodies, celebrating our measurement success or accomplishing a balanced life. As you stated..you actually had to regain composure when it didn’t read what you wanted. For most people..it evokes the same reactions. It brings me back to the days of WW..weighin in. You could tell the mood, the look on people’s faces if they hadn’t lost weight. It’s like their whole self-worth was wrapped up in 200g..COME ON!
I am a morning weigher…until now. I am going to put my scale away and LISTEN TO MY BODY. Listen to my hunger signals and know in my heart that I can lose weight, feel good, etc..through a deep and honest connection with my body and emotions. No scale can give me that.
michelle´s last blog ..It’s been great…Thank You!
I starting counting calories (using sparkpeople) and exercising more consciously in the beginning of June. At first the weight came off easily, a pound or 2 a week. Then in July it just stopped. The same number for weeks. Despite the fact that I was eating the same as I had been and exercising the same or more. I could tell I was getting stronger, but I wanted to see the scale change.
Finally I realized that whatever I was doing wasn’t working. So I added 200 calories per day and cycled my calories for the week (keeping the average at 1700 but having a day at 1400, one at 2100, rest at 1600 or 1700.) And sure enough at the end of that week, 2 more pounds came off.
And, yes, my lungs are getting stronger, my muscles are growing, but I still like to see the number on the scale change since that is the only “number” I have to go by so far.
Leanna´s last blog ..Lazy Days
@ Hanlie — it’s great you’ve learned to accept that your body goes through some changes. And yes, it was great for me to reconnect with what my clients go through!
@ Andrea — thanks so much for stopping by and glad you enjoyed the little reminder. I find we ALL need them from time to time!
@ Michelle SO insightful!! The reason I wrote the post was to show that I am human after all, and though I may have it “all together” I still FEEL the way my readers, followers, and clients do. I get where they’re coming from, and I still have moments when I slip back into my old & previous habits. But I’ve learned how to deal with it and come out of it, so to speak.
And yes — Listen to your body!! SO IMPORTANT. Some people find the scale helpful, others do not (as it creates panic, like it did for me). Personally I think people need to find what works for them and to not be a “scale junkie.”
And I completely agree that no scale can give you a connection with your body and emotions….so true!
@ Leanna So great to hear you’re exercising more consciously….love that! And it’s so wonderful that you are losing the weight, while getting stronger and healthier. And its OKAY if you use the number on the scale as a guide. Just remember it’s just that — a guide. Thanks so much for your input…and keep up the great work!
I try to do what you do but more often than not it throws me pretty bad.
Robin´s last blog ..Inspiring Myself
This post really moved me, Dinneen. I really appreciate your honesty and openness and seeing more of YOU, “behind the scenes.” I think it makes a huge difference to clients and other people to know about the challenges that Inspiring People face.
And YES, looking better, feeling better and sleeping better are ALL fantastic “nonscale victories” that are so important.
I’m still pretty attached to my scale, and attached to using it pretty frequently. I feel like it keeps me accountable and honest, and it also relaxes me somewhat to see my weight fluctuating a LOT within a week. (is that weird?) It goes in and out like the tide, even within hours, so I don’t worry about it so much.
Last night I went out for a really great Ethiopian dinner. Today, I weigh 3 lbs more than I did yesterday. But I’m not freaking out. I feel like it will come down this week,. But I think if I only weighed myself once a month, and I saw that number, I’d feel like it was more “permanent” if you know what I mean.
We all need to find our own relationship to the scale, but I do think the OTHER factors (clothes fitting, energy level etc) are much better indicators.
And thanks for this piece of honest sharing, truly. It’s a real gift to all of us.
Foodie McBody´s last blog ..piiiizzzzzzzzzaaaaa
Would it be horrible to say I feel better knowing you have to work at it too? It is so nice to know that everyone has to work and stay on track to be healthy!
Thank you,
Angie
Angie´s last blog ..That Stinks
I Love this article…I am looking to lose about 7 to 10 pounds Max..I am 46 have always been an active person even though i never stick to a workout plan for more than a few months at a time..I take dance one night a week for 2 hours the last 4 years and just recently realized I Can Not eat like I use to…I gain 5 pounds a jsut a few months time on and off and on and off. I got to a max weight for me (thats a weight I use that I never want to get beyond) I started counting calories keeping mine without any real excerise to under 1300 a day. the first 8 days I lost 3 pounds….its been 4 weeks now and I have not lost another pound since
About 10 days ago I added 30 minutes a day of exersise. I do 30 to 35 minutes of very fast walking and some jogging on my treadmill, I do cardio tapes and mixed interval training with 3 pound/5 pound weights. I feel Thinner! I see it in my face,waist and basically all over….Heres the bad part! I got on the scale yesterday and was actually UP almost a pound!!!! Talk about feeling like a Loser! I cried!!! and was ready to give up!! This article just put me back in a safe state of mind and after I post this I will go back downstairs and do my 20 min cardio tape 
Does anyone know if just 10 days of what I have been doing could have gave me some muscle??? I hope so…Please help!