There is a battle going on in most people’s minds when it comes to their weight loss. Actually, there are many battles being fought everyday. I am convinced that true success in the weight loss war can only happen when people have the right frame of mind…and this is not easy.
One of the constant battles that I fight with my weight loss clients is the battle of weight loss vs. size loss. So many people are fixated on the scale and the scale only. Fixating only on what the scale does is not a very good way to fight the weight loss war.
I have a client right now that has lost size. She is down a dress size and has made considerable improvements in her body composition. She is right on track for what we are trying to do…which is lose fat. The problem in her mind is that the scale has not moved much. She has become so fixated on the numbers of the scale that she cannot see the significance of the fat loss that has occurred.
Explaining that muscle is being developed and that this said muscle is going to add to her weight does not matter in her mind. Again, the scale is her focus.
Telling her that scale weight will fluctuate each day depending on water retention (for various reasons) doesn’t matter…even though she has dropped a dress size.
It is a mental battle. I know and she knows that she is losing fat. Getting past the number on the scale is becoming her biggest issue. My advice is to get rid of your scale from the beginning. Hide it, or at the least, only weigh yourself once a month. Use measurements as your guide.
Alwyn Cosgrove once used a great example to illustrate this “battle.” Cosgrove said something to the fact that if we had two “magic” machines, one machine would cause you to weigh 20 pounds less, with no change in body composition, and the other machine would keep your weight exactly the same, but you would be 4 sizes smaller, which would you rather have?
I ask many of my clients this question using the same scenario and I am surprised at the hesitation that goes on with some people. Although all of them say they would take the reduction in size, so many of them take a minute or two to really think about it, and they are not totally sold on their own answer. To me, this should be an automatic answer. The fact that it is not, illustrates my point about the major battle that goes on in the minds of many people that are trying to loss weight/fat.
The fat loss war is not an easy one. For many, it is a lifetime war that has its ups and downs. However, to be really successful, you need to have as many things on your side as possible. The biggest, in my opinion is your own mind.
Give up the scale fixation and learn to “see” your fat loss accomplishments in other ways.
The scale is evil, oh so evil!!
I recently had a client tell me she didn’t care about body comp or the fact that she was smaller – that she wouldn’t be happy unless her scale number went down. I think maybe some women just don’t really buy the whole body comp thing. I told her if she was that concerned about the scale number that she could just lie about it like everyone else does.
I’m just as bad. Yesterday was the end of a low carb/cal cycle for me. My scale number is up today!!?! Even though caliper #s are down there’s still that “fat” voice in my head! I’m not even looking forward to the refeed because fat head won’t shut up!
Yea, it is a real issue with so many people. Even though you “know” you are losing fat and making progress, too much focus on the scale can really side track momentum.
?I say Amen to this one!
Donovan “DFitnessguy” Owens