It’s Not the Number on the Scale that Matters

OMG Scale

 

How many of you have had the thought, if I could just get to “X” lbs on the scale I would be happy?! I know that I have. Especially as a mother. As someone who has gained and then worked on losing the baby weight, three times, it is a struggle!! We can become so focus on our goal number that we forget what we really want from it. You may associate that magical number with being trim and thin, being back to a body you had in the past, a feeling of strength, or being content and confident in your appearance. But I have to tell you, you are focusing on the wrong thing! Weight isn’t everything; nor is it what is going to get you that magical result that you want by hitting a specific number. Take the number out of the association you have with confidence, happiness and (I can’t believe I’m going to say this) with your health; and your weight is only a piece of the puzzle.

When it comes to your health, and in regards to your confidence and happiness, most people simply need to have an appreciation and respect for their body to feel those things. But most of us tend to believe that allusive number on the scale is our end all be all goal. I’ve hit my goal = I have succeeded, OR I haven’t hit my goal = I have failed. Putting your main focus on hitting a specific number can lead to negative feelings of motivation. Negative motivation and feelings towards your body are counterproductive in achieving what most of us ultimately want. A healthy, toned body we can be proud of and feel good about!

I was recently doing a workout when the trainer, Chalene Johnson, talked about the benefits of weight training. She said, “Many people feel their metabolism slows as they age simply because they are getting older. But really it is a lack of muscles that fuels your metabolism that has changed.” So many people, many women, think that lifting weights is going to bulk you up and make you look masculine.

lifting-weights what women think happens vs what actually happens

It’s so sad, and frustrating, because many of the women who think are the women who want to have toned arms, a trimmed sleek stomach and lean legs; and that will NEVER be achieved spending hours on an elliptical or cardio alone. It is achieved by working those muscles and converting the fat, and lack of muscle in those areas, to toned lean muscle!

I can tell you from experience that I have been a cardio queen in the past. I trained and ran my first half marathon after I had my second child. I got back to my pre-pregnancy weight, but I still felt my core and arms were lacking strength, definition and firmness! Cardio, during the actual exercise, does typically burn more calories, but it doesn’t challenge your body in a way that requires a large amount of muscle rebuilding and growth. That is what will boost your metabolism and that is what will give you a toned body.

Check out these images showing the difference in size between 5 pounds of fat vs. 5 pounds of muscle.

5-pounds-of-fat-vs-5-pounds-of-muscle-mass-comparison1

You’ve probably heard that muscles weights more than fat. Well, weight is weight, BUT the difference is the space they take up. Someone once explained it to me saying, imagine a bag of popcorn. Popped the popcorn takes up a lot of space. That is like fat. Before its popped, in the small hard kernel state, that is similar to muscle. The weight may be the same but they are very different in size.

Check out this before and after images. The lady on the left has lost no weight at all, but has clearly decreased in size and gained a lot of definition. And the woman on the right gained 14 pounds. 14 POUNDS GAINED to achieve a stronger, slimmer build. This should help you see that the number on the scale doesn’t always reflect what image we imagine. Had these ladies only used the scale as a reference for success they may have quit and become discouraged because they weren’t “seeing results!!” It takes a healthy diet and a cardio/strength exercise program to achieve the body most of us would really like!!

muscle-vs-fat-1

What should our goal or focus be then?!? Our goals should be to focus on what actions we need to take in order to achieve a healthy, well fueled and worked body. Start by making one small change at a time. If you don’t workout at all, make a goal to be active 3 times a week for 20-30 minutes. If you’re a moderately active person now, try adding in 1-2 extra workouts a week, increasing the intensity and making sure you include strength training exercises.

In order to determine your success FIRST consider how you are feeling? You will likely find you have more energy and feel better about how you look because you are working your body. Track and use your body composition as your analysis for success. Take your measurements, and before photos, and use those as a benchmark for progress. This will give you a well rounded analysis of your changes.

If you don’t currently have a workout plan (that includes strength training of some sort) and a healthy meal plan, here are some resources and exercises you can try out.

A few exercises that you can add into your weekly routine, or use to start a weekly strength training routine are, Push-ups, Bicycle Crunches, Squats, Burpees and planks (if you’re not sure how to do any of these exercises you can search YouTube for a quick demonstration video or refer to the image below).

All of these exercises work multiple muscles and will help to strengthen the arms, shoulders, back, core, glutes, legs and offer some heart pumping cardio benefits. Try doing 3 sets of 10, three times a week, and build up from there.

In order to track your diet I recommend using a Free app or website; https://www.loseit.com/ and https://www.myfitnesspal.com/ are both great options. They will take into account your height and weight to determine your calories needed daily and you can add in any exercise to determine your calorie burn.

don't try to change overnight

It’s not easy to make changes or make the time, but it is possible for everyone to live a healthier and more active lifestyle! Focus on your actions and everything else will fall into place!

Until next time……Thea 🙂

If you’d like to read more select “follow” on the bottom tool bar from your PC OR “Like” me on Facebook at http://www.facebook.com/rusupermom.

If you are interested in fitness program options feel free to visit my Beachbody page at; www.teambeachbody.com/theasinclair

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2 thoughts on “It’s Not the Number on the Scale that Matters

  1. In feb 2014, I started losing weight – mainly to lose weight and decrease my high blood pressure. I didn’t want to live on meds – and frankly, I was morbidly obese.

    I lost 70 lbs by July and got preggers. I wanted a home waterbirth so I continued with the clean eating and 30 min of daily exercise.

    I got my home waterbirth.

    I want to be hot and I want to keep on lowering my blood pressure -‘which is intricately related to the number on the scale. Despite exercising twice a day and clean eating – I haven’t been able to lose any weight due to nursing. Nursing my baby is keeping the fat on my body.

    While I do appreciate the tone and getting A LOT stronger, I need to get these 70 lbs off of my body. I don’t need nor do I want this extra weight. It’s bad for my health and it has to go.

    I can see a person who is looking to lose vanity weight, but for someone who has a lot of weight to lose…

    It’s infuriating. After so long with the pregnancy and then 10 months of breastfeeding – I need to see the scale go down.

    The way I envision myself – is not fat like I am now.

    • Thank you for your message Lisa! Congratulations on your little one (and your home birth, amazing!) and the weight loss and life changes you have made. Nursing can definitely keep weight on. Many people think it just melts off with nursing but I experienced the same thing you are. I nursed my youngest until she was 14 months, and it wasn’t until after that that my body started to let go of some of the additional pounds.
      I agree, that losing weight has it’s benefits and is a very important part of overall health. I guess I might not have expressed my message as clear as I wanted. I feel like many people only focus on the number as their gauge for success. They use crash diets or strictly cardio, and wonder why they aren’t seeing the changes they want. It really takes a well rounded approach to diet and exercise to get the results most people want; which isn’t always going to match what they think the scale should say.
      I am not a tiny little thing, and even though I have lost the baby weight plus a few pounds, I have more to go. I still have stretch marks, a loose mid section and my arms and legs could use a little extra help. I can relate to your desire to see the reflection in the mirror that you recognize. My youngest turned 2 last November and it’s been a long road getting to the point of feeling like I recognize myself in the mirror again.
      Keep plugging along! It sounds like you are doing an awesome job being active and following a good clean diet. Have you tried to switching up your routine at all? That can help. Best of luck to you!

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