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Weight Loss

Don’t Weigh Yourself - No Scales

If weight loss is the goal, why are we telling you not to weigh yourself?
When you lose weight, it's possible you've lost a combination of three things:

  1. Water Weight
  2. Lean Body Mass (muscle)
  3. Fat

The real goal of weight loss is fat loss. What matters is how much fat you’re a losing. This is not what the scales measure.

Scales are not inherently bad, but all scales can tell you is how many kilos you weigh at a given moment in time.

If you want to become healthier, fitter and more balanced, the scales will deceive you, especially if you subject yourself to daily weigh-ins. Here are just a few of the reasons why:

  • When you begin an exercise regimen and you challenge your body's muscles and allow for adequate recuperation, the body begins to become more efficient at holding fuel in muscle. All you need to do is eat supportive meals, exercise and recuperate.
  • Suppose, because you're making positive shifts in metabolic efficiency and performance ability, that 10 days after you begin your programme your body holds an additional kilogram of water in muscle tissue. Suppose in the first 10 days you liberate and burn a ½ kilogram of fat. You are leaner. The scales, however, will say that you have put on weight, even though you have lost fat.

This is why we suggest you avoid the scales, at least until after the first 21 days are complete.

So please, do not weigh yourself with any regularity!

Human beings are not really capable of effectively shedding more than a ½ - 1kg of fat per week on a consistent basis and even that would be an extreme. Because it is possible to lose 4 kilograms in a matter of days if you're willing to count water weight and muscle loss, too many people are lured by the scale and are led to believe "quick weight loss" can be healthy and permanent. The truth is, this is the trap of the "yo-yo" weight fluctuations. Don’t let yourself be tricked.

Muscle is metabolically active tissue. If you lose weight, and any portion of that weight is muscle, you will cripple your body's fat burning ability and reduce the size of the overall fat burning engine. Muscle and metabolism are intertwined. Muscle burns calories, thus if you lose muscle, although the scale will tell you what a nice job you're doing, you will slow down your metabolism.

How will you know if you are moving closer to your fat loss goal?

Have your body fat measurements taken. As a member of Evolve Fitness, we take your body fat measurements every 8 weeks so you can see exactly what is happening within your body. Not a member of Evolve Fitness? We can still do this for you. Contact us now to find out more.

Another way to tell if you are moving closer to your fat loss goal is to look for a positive shift in your energy’s consistency. When energy elevates and remains consistent it's a clear indication your blood sugar is stable, and that creates an optimal hormonal environment for ongoing fat release.

Note the way your clothing fits. Although you may increase intracellular water, when you lose fat you'll find the waist (in men), the hips and thighs (in women) tend to reduce.

Listen to other people. Since you see yourself every day, you may not notice much of a difference, and the changes will be gradual. This is not how it will appear if someone sees you for the first time in two months after you have begun your journey. So, pay attention when people notice your improvements.

Here’s something to keep in mind as you commit yourself to becoming a healthier person. "Muscle fuel" includes glucose that is shuttled into muscle tissue. When stored, those glucose molecules become "muscle glycogen" and glycogen attracts water. Muscle is predominantly water, thus, if you hold more glycogen, and residually more water in muscle, "weight" is affected. It is, therefore, possible, even probable, that you will initially lose fat without seeing the scale move.