How do I lose weight fast? Why did I gain a pound in one day? Which scale is the most accurate

I feel that I talk and write about this a lot.  Yet I hear about this is often, my clients struggle with this and to be truthful I get some mind drama once in a while when stepping on the scale as well.

The scale is a great tool to use for weight loss, reverse dieting and maintaining but…the mental effects of stepping on the scale and either feeling motivated to discouraged or excited to depressed within seconds of seeing a number looking back at you.   From wanting to give up thinking your efforts are not worth it to feeling on top of the world able to tackle yet another day…or at least until the scale shows a number tomorrow that you don’t like. 

Scale weight daily fluctuations has a lot to do with water retention things such as stress, eating salty or high carb meals, muscle soreness, and pms.  A little science for you – you have to consume and/or burn 3600 kcal to equal 1 pound of fat.  So as much as I hate to burst your bubble that you can’t lose 2#s of fat in one day from eating salads – you also can’t gain 2#s of fat from eating a spaghetti dinner with garlic bread. 

With that being said – Let me ask you….If your ultimate physique goal is for a flatter stomach, smaller arms, firmer legs or a tighter tush and you reach that goal weight – but it still isn’t what you want to look like – do you go with 5 more pounds?  What if I told you that you could weight one pound less then your current weight but have the body you desired would that number really mean anything then? 

Along with using the scale to measure progress you should take measurements, track strength and cardiovascular endurance, and the best way….take progress pictures monthly. Seeing yourself daily you are unable to notice the subtle changes but putting these photos side by side will be a game changer.

I don’t think it is wrong to have goal weight goals – but might I suggest having a range?  If you are stuck on 125, can you state a range is 123 – 128 instead?  Can I recommend making goals that you do have control over that would lead you to your weight loss such as I will track my food intake x amount of times per week, I will focus on my training when I am working out, I will journal for 5 minutes first when I feel like stress eating, or I will start practicing affirmations to help with my negative thinking. 

I have a challenge for you – 21 days of “no scale obsession.”  Take your weight on day one and for the next 21 days do not step on the scale until the ending.  Continue with your current exercise and training program and just focus on other goals.  I’ve included a calendar ending questionnaire in the freebies section. Try it and see how it feels.

Do U without the scale determining your morning mood. 

 Are you up for the challenge? Let me know your results and insights after 21 days.