What Do I Really Want?

A smaller number on a scales? 🤔

Or to feel strong, have more energy, look better in my clothes, have more confidence, enjoy exercising and taking good care of your health? 📈😅

It’s a no-brainer really!

The scales is a tool 🛠

It’s to be used to help you achieve a feeling, not a never-ending ‘new-low’ weight

Yes, there is a relationship between weight-loss (measured via the scales) and fat-loss 📉

But keep the goal the goal ✅…

  • Use progress photos to see physical changes 🤝

  • Observe how clothes are better fitting you 👖

  • Admire your first proper bicep flex 😉💪

  • Appreciate how much stronger you are, and how much fitter you feel ⚡️

  • Respect how much more active you’ve become day-to-day, and the long-term benefits on your overall health

The scales is great to give you unbiased feedback in the context of your goal whether that’s to lose bodyfat (approximately measured by weight-loss), maintain where you are, or build muscle (likely by gaining weight on a gradual basis)

  • But there are lots of reasons our scale can spike without it being bodyfat gain

  • Eating more carbs which causes us to retain more water (1g carbs can hold 3-4g water - so 200g carbs the night before can make us 0.8-1kg heavier the next morning!)

  • Higher salt intake = more water retention

  • Alcohol intake

  • Not using the toilet before weighing

  • Eating late so food still in your system when weighing

This is why weekly averages (4-7 weights) are better than one-off weights 📊

And why keeping the goal the goal / reminding yourself what changes you wanted to feel and see in the first place - are you feeling them and seeing them? 🤔

The scales will never tell you this!

Sean Heagney