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Following the Festive Season are you battling with your scales to lose the holiday weight you gained or pressuring yourself into meeting your New Year’s Resolution to lose weight? As a Personal Trainer I find there are two types of clients; the client who is obsessed with being weighed and the client that dreads the prospect of being weighed. My philosophy with most things in life is about balance and this philosophy also applies to weighing yourself or being weighed. The key things to remember when weighing yourself are; Weigh at the same time of day, preferably first thing in the morning. Consistency - if you weighed yourself naked last time, and/or before breakfast then do the same again the next time. Keep your hydration levels consistent as this influences what you way on the scales (more on this later). Set a specific day and time in the week that you know you will stick to. Weighing scales are the most common choice when measuring personal progress against weight loss. But are they the most reliable? After working with hundreds of clients over the years, I have seen cases where the client‘s appearance will drastically change; clothing size will drop, but no immediate weight loss on the scales. This outcome for some can be an obstacle when continuing on a weight loss programme as the person can question ―what is the point‖? For someone obsessed with weight loss this can be seriously demotivating. Our body weight is made up of fat, muscle mass, bone mass, visceral fat (around our abdomen/organs) and water content/hydration. When using traditional weighing scales all we see is our total weight made up of all of the above. Therefore we cannot see the breakdown of what is truly important, which is a drop in body fat and an increase in muscle. To find out these vital statistics, it is more valuable to weigh using a body composition monitor. This retails from around £30 online. I recommend the omron BF511 which retails for around £40.00 online If you prefer not to weigh yourself at all or you do not want to invest in the body composition scales then it would be beneficial to measure yourself once a week with a measuring tape, or your clothing to observe your progress, depending on how well a specific item of clothing fits from week to week. My final tips It is important to choose a method of measurement to track your progress that feels right for you. On your weight loss journey avoid comparing your progress with others as this just adds unnecessary pressure. Try measuring your success in other ways. Such as improvement in your energy levels, improved mood, better concentration and improved fitness. Sharon Mercieca
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