Yesterday I was telling my mentor at 1st Phorm a story about going to the doctor recently. I forgot, they weigh you on the body weight scale at the doctor's office.
I never want to know my weight. I usually think it through before I arrive and make sure I turn around so I don't see it and they can record it. My friend started laughing because I've been at this fitness thing for so long, how could someone like me be like this? We thought it would be a great story to tell.
So, the other day at the doctor's office I had not thought it through and I totally forgot about the weighing in part. I had several layers of heavy clothes on, I drank a lot of water, and I had breakfast in my belly.
I got on the scale and thought, oh well, just look at it this time. I was shocked for a moment but remained calm. It was on my mind all day after that.
I had a lot of errands to do, so I got everything done and avoided all the tempations for food. As soon as I got home I got out my food scale, which is actually always on the counter, and weighed my ground turkey and measured a cup of vegetables for my soup. I stayed on plan the rest of the day.
I got out a notepad and pen and dug out my body weight scale and dusted it off. I placed this all in a location where I could use it every morning and start recording.
The next morning I was eight pounds lighter! Imagine that!
I lost 85 pounds almost 10 years ago. I had weighed myself every day and wrote it down in a notebook. I only recorded the date and the weight. I kept it simple.
It actually helped back then because every time I binged on sugary treats it set me back a couple of weeks. I learned to change my eating habits to include factored in treats so the binges didn't happen. Depriving always backfires.
That's why when I coach people with nutrition plans I like to make sure they have at least one day a week up to TDEE (Total Daily Energy Expenditure).
I like to teach the importance of knowing your TDEE for life, because it always matters. It's what your body needs to function daily. The calorie deficit is less than your body needs and it actually causes more stress on your body. But eating slightly less than your TDEE is how you lose body fat over time.
The taller you are the higher your TDEE, and thus your calorie deficit should also be higher to prevent depriving your body too much.
It is never a good idea to compare any of your numbers to another person, not even someone your own height.
A female the same height as me should not compare their weight with mine. I might only be 5 foot tall, but my lean body mass is off the charts high for a woman my height (measured several times by DEXA scan). Therefore, my body weight might be higher and my body fat percentage lower.
My LBM is likely higher than average because of consistently lifting heavy and participating in running, martial arts, and a variety of physical activities for approximately 45 years of my life.
So, back to my fear of the body weight scale; After I lost the 85 pounds I'd gotten to 115 pounds and was accustomed to weighing myself every morning.
Even though I saw the various daily fluctionations, it had become a bad habit.
I often let myelf get mad or depressed due to the number on the scale, and I vowed not to let myself live my life like that, depriving myself of happiness because of a stupid number.
Not only that, I had proved over the years that the body weight number does not cause the weight loss, but the food scale does.
There is also so much more valuable non scale victories that are more important than the number, quality of life, health, confidence and so much more.
When people lose weight they become complacient with the habits like using the food scale and following a basic meal plan, and thus start gaining the weight back. The concept is called hubris, that's a fun word to go lookup.
The meal plan and the portions sizes are what get you to your goal, or back to your goal, even if you never stepped on the body weight scale.
If you don't like seeing the numbers, you can have someone else record them for you for a few months or however long you need and that can be a fun way to see the data later.
In the meantime, if you need to lose body fat you can focus on a meal plan and the food scale. The meal plan posted here is for a short person like myself, or almost anyone under 5'5". If you are taller that then you will likely need more calories per inch of height. If you need help with that you are welcome to message me and I'll give you information for the App you need to install to get my advice.
Getting on the body weight scale and recording the numbers isn't a bad thing. I'm doing it right now just to remind myself that it's really okay. It won't hurt me to see a trend of possibly losing a few pounds, although I'm perfectly healthy and happy where I'm at right now.
I was about 115 pounds in the white bikini picture and I was 51 years of age at that time. It's a beautiful memory of something I accomplished a few times in my 50's.
I like the idea of keeping my focus on healthy portions and even recording my body weight the rest this year.
As my friend Stacy who is inside the members only forum recently said, do it now because it doesn't get any easier in January!
Who else is starting now instead of waiting?