To state the obvious, getting results is a priority. This fact sometimes gets lost when we are looking to set up the perfect plan.
When it comes to getting results, it will always come down to a few vital points. One of which is that at regular intervals throughout your plan you are hitting new benchmarks of success.
In short, if you cannot see you are getting results, then it’s only a matter of time before you fall off the wagon. You may think to fall off the wagon is just a matter of time.
Understanding the above will lead us to what you need to do to make sure you don’t fall off. Simply put, there are three stages.
1: We need to put a program into play, (be consistent)
2: We need to track progress
3: We need to adjust the program depending on the results we get.
Tracking progress for today is what we will discuss and more specifically what to do when using scales to judge progress.
Are scales a complete disaster for tracking weight loss?
In short, No. Scales are simple, they tell the weight of things, that’s their job, and they are very good at it (brand depending). If a weighed object gets lighter (you?) then the scales will show it as so. Don’t worry, there is no one with a voodoo doll, force feeding it doughnuts to make your scales tell you lies about your progress. They are a nonpartisan inanimate object; they are a useful tool and if used correctly…….they work.
Scales get a bad name through incorrect use. The old weekly weigh in mistake, the once in a blue moon terrible idea, the “I just had a big pee so it must be time for a weigh-in” option or maybe even “I haven’t been training or eating well, but sure ill weigh in and see if the birthday candle ‘blow out wish’ worked this year”
Needless to say none of which are a good idea.
So how do we gauge progress via the scales?
Avoid: Weighing in at different times of the day.
What to do?: Make sure to weigh in in the morning, in the nip, before consuming any food or drink.
Avoid: Weighing in on different scales
What to do: Use the same scales on the same floor each time.
Avoid: Weighing in on randomly selected days or once a week.
What to do: Depending on your relationship with scales, use them consistently. Every day? Though extreme, it will let you see natural fluctuations over a week and appreciate the erratic nature of the fat loss. This solution is not for everyone and not what we recommend long term. Every month, this is useful though best to do alongside other methods of progress like measuring tape and photos so as the gap between weigh in’s is not too great and changes can be made to a plan that is not working.
Ideally, if in a fat loss phase weigh in three times a week (Tuesday, Thursday and Sunday) Then take an average of these results and plot on a graph to gauge the general direction of your progress. Is it up one week and down another, yet on average going down? Then this is natural; you may refine the plan but move forward with no stress obsession or panic.
Use weigh in’s as an average over time. Look at results beside all other information tracked like body measurements and progress photos. Make a rational conclusion about progress and then make adjustments. do not weigh in and base your self worth of the result.
Conclusion: Scales work, we are the ones who use them wrong. If we get a wrong answer for a math equation, due to the fact you put the numbers into the calculator wrong. The calculator is not to blame.
Are you training correctly? Are you getting advice and guidance on your diet? Are you working on stress management? Are you drinking enough water? Are you improving your sleep? If all your answers to all the questions are yes, even then, the scales are not optimal. Scales tell weight, not the breakdown of fat bone muscle water, etc. So use them but look at the results objectively.
Take care, enjoy your training, don’t let the number on a machine dictate your self-worth and get in touch if you need any help by sending us a message HERE.
Pete