Sometimes You Just Have to Ignore the Scale

Sometimes You Just Have to Ignore the Scale

You think you've done everything right. You think you ate well, you did regular exercise, you feel (in fact you know) you've lost some weight. Then you step on the dreaded scale, only to find the number hasn't moved from a week ago (or it's gone up, or it's less than you hoped)! Now you feel discouraged. But what's happened?

Remember, the scale is ONLY a number. When you step on it, it is measuring a total of your water weight, your muscle mass, your fat mass, your bone mass, your organs, and so on. The number does not represent fat alone. For so many years we have stepped on the scale and our brains have been fooled into thinking that number represents how fat we are. It does not.

When the number doesn't represent the effort you've put in, you must realize that you might just be retaining water that day. Most of us who have weighed ourselves on a regular basis, have noticed the scale jump 4 pounds or more from morning to evening, or over a 24 hour period. We know that we certainly didn't eat 14,000 extra calories to make that 4 pounds represent fat.

Similarly, as we continue to exercise and eat well there is loss of fat mass and an increase in muscle density. (Muscle is small and very dense). If your clothes feel looser, then guaranteed you've lost fat mass. The flip side is that you have gained in muscle density, but it will look like ‘you haven't lost much weight'. So, pay attention to your clothes. If they are looser, then you have lost fat mass. Ignore the number on the scale. In fact, maybe you should be happy, since the worst thing that could happen is that you are on a diet that is so rigid that you are losing too much muscle. (The numbers on the scale are going down, but how much of that number is fat and how much is muscle?)

Many times during the day I really wish I hadn't put people on the scale. They look at that machine as if it's an ‘oracle': "You passed”, "you failed” or "you didn't try hard enough”. If we are looking to have everyone achieve long term weight loss, then it has to be about helping people learn to eat well and exercise regularly in the reality of their lives. Sometimes the scale will be in your favour, sometimes not. But if you have, or are trying to, establish good portion control, less snacking, and regular exercise, then you will achieve your goal. Don't let a number set you back emotionally.

Remember that it's all about size loss, not weight loss. You want to lose fat and not muscle. You especially want to lose the dangerous belly fat.

So, always be pleased if you tried your best. If the number on the scale isn't to your liking, it does not mean that you are a failure. It does not mean that you can't succeed. The scale is only a tool to guide you over time. Think of other indicators, such as clothing, energy and strength, as equally important tools to represent positive changes.

Hang in there. Don't ever give up. Keep up with good habits and you will succeed!

Dr. Doug