At the doctor's office, this comment is overheard 100 times per day. "Oh the scale. Do I have to?" How can a simple piece of equipment change our attitude in an instant??
In this episode, we talk about how NOT to focus on the number and factors that play into your body weight- stress, lack of sleep, time of the month, excess sodium, didn’t drink enough water the previous day and hormones. What's more important, is that if you are eating healthy, exercising regularly according to your plan and trusting the process, the results will come! There are many unhealthy ways to make the scale show the number you want to see, but the real end goal is to feel great, have more confidence, improve your health and inspire others...things that come with trusting your process, not the scale.
Instead of relying on the scale only to track your progress, try blood glucose, A1C, cholesterol, blood pressure, or waist circumference and other body measurements. Waist-to-hip ratio is another indicator of cardiovascular disease risk. To determine, measure your waist just below lower ribs and measure hips at widest portion. Divide waist by hip measurement to get your ratio. The World Health Organization recommends:
- less than 0.85 for women
- less than 0.9 for men
Just like kids, adults like rewards too! Choose a non-food way to reward yourself, such as putting $10 in a jar for each week you exercise as planned. When you've reached 10 weeks, splurge on those fancy running shoes you wouldn't normally buy. Start the money jar over again for the next milestone.
To clarify, there are reasons to use the scale. People with congestive heart failure or chronic kidney disease may need to weigh daily to see if they are retaining too much fluid. Your doctor will tell you how much weight gain is too much fluid retention.
Now, set a real goal that actually matters, not just a number of pounds to lose or gain!
This is not intended to be medical advice. Want medical advice? Ask your medical doctor!