For many individuals, the weighing scales provides them with a lone solitary number, they then benchmark their entire progress on this single metric, which means that momentum, adherence and further progress all hinges on it. Don't let that be you though!
What influences weight changes?
One of the most effective ways to reduce the fear of apprehension toward weight change is to highlight the factors, outside of actual fat loss/gain that can influence it.
-Water Retention
This is definitely one of the main culprits. Often, individuals will weigh themselves on Monday morning after a busy and indulgent weekend only to find that they have added 1-2lbs. However if you consumed more sodium than normal and did not adequately hydrate then these can both lead to water retention. This will increase the weight shown on the scale but this is not permanent weight. You may also get premenstrual water retention, likely caused by hormone fluctuations, where many women will see around 2 - 6lbs of weight gain.
-Muscle
If you are following a nutrition plan you will of probably ramped up your weight training at the same time? Muscle is more dense than fat tissue and well it is more difficult to gain, the change or lack of change in weight could be due to an increase in lean muscle mass. Think about it- you may of even lost fat, but gained muscle, but the scale is giving you a very distorted image of your progress!
-Food and Water
When you weigh matters, are you consistently weighing in the morning, fully nude and emptying your bladder and bowels? This can make a difference in the number that appears on the scales!
It's crazy that some individuals base their self esteem, potential for future progress, adherence to current program and motivation on one single number.
Some individuals get so concerned with the number on the scales that they over look the actual progress they are making.
Lets take a look at some additional progress markers!
How are you feeling?
Energy and fatigue reduction are a common sign that your nutrition is improving. Think about how you feel in the morning when you get out of bed, is it getting easier? Do you have energy throughout the day? How do you feel when you are at work? Take notice of all these things they are likely to improve as your nutrition does.
How are your fitness levels?
Cardiorespiratory fitness is a very common indicator of an effective nutrition regime. Is that five kilometre run getting any easier? Are you squeezing out more reps with a weight you struggled with last month. How about recovery? Do you feel more recovered the day after your work out.
How do your clothes fit?
If you do feel like you've lost weight but the scales aren't reflecting this, this may be due to one or some of the reasons previously mentioned. If you have gained muscle you may notice this in the mirror, if you have had a difficult week and your weight has increased it may be best to skip the mirror test, relax and get straight back on track tomorrow!
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