How Can You Defeat the Scale?

Many people starting a weight loss program initially see significant weight loss but feel disappointed when things slow down after a week or two. What they may not realize is that they may be relying too heavily on the scale as their tool of measurement, and that their fat loss is still occurring, albeit in other ways.

You have heard it time and time again: "throw out your scale!" And yet… you can't resist taking a peek every morning. If the thought of throwing away the scale feels too frightening then just be aware that other factors play a part in the number shown in that little window! Pounds are just that: a measurement of weight, so please remember that the number you see not only includes fat, but also muscle, bone, water, internal organs (and external – your skin!) and is even influenced by your food and drink choices and your hormone levels. A 170 lb person with 8% body fat looks vastly different than a 170lb person of equal height with 28% body fat. For this reason I think that weight alone is a terrible way to measure your progress. Other factors to consider include:

• Water retention: Excess water will cause the scale to be at a standstill, or even show a weight gain! Drinking more water actually helps to flush out excess water weight, so be sure you’re staying hydrated in particular before, during and after your workout.  The less water you drink the more water you retain so carry a water bottle around with you and take small sips all day. Aim to drink half your weight in pounds in ounces of water (in other words a 160 lb person should shoot for 80 ounces a day – or 10 cups). Add two more cups for each half hour you exercise. Non-alcoholic, caffeine-free drinks as well as soups can count towards the total (but water is always best).
• Excess salt: Sodium can also play a big role in water retention, and therefore increase the number on the scale. Logically, anyone who has eaten a high-sodium food such as soy sauce with their sushi or pickles with a sandwich knows that the five-pound increase on the scale the next morning can’t have anything to do with fat gain since it’s downright impossible to gain five pounds of fat from eating pickles. A single teaspoon of salt contains over 2,000 mg of sodium so don’t add any to your food. Note: MOST excess sodium in our diet comes not from what we add but from what is already lurking in processed foods – even sweet ones. Be vigilant when reading labels; it’s not just foods like salty crisps and nuts that are high in sodium. Deli meats, cheese (including cottage cheese), flavored oatmeal, cereals and even cookies can be high in sodium (it’s a preservative). Keep your food as natural as possible and avoided canned foods and other packaged foods unless they’re labelled as “low sodium.”
• Undereating: Some of this boils down to our fat cells and how many fatty acids they release for energy – resulting in weight loss. The human body is a smart machine and if it feels threatened (i.e. during periods of weight loss) then the fat cells may actually fill with water. However if you continue implementing an energy deficit, or eating less than you burn you’ll eventually start to lose body fat again which, let’s face it, is more significant than ‘weight’ loss.
• Menstruation: Women may retain several pounds of water prior to menstruation due to a hormonal shift otherwise known as “mad cow disease.” It’s not uncommon to see a scale increase of 5-7lbs from fluctuating hormones during this time. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.
• The weight of the food you eat must be considered and is often forgotten. So if you insist on weighing yourself then do so first thing in the morning before you eat. 

In light of these factors, the best way to measure your weight loss success is with tape measurements or even with your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale as fluctuations are perfectly normal.