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Week 13 Friday Meeting (April 2)
Make Peace With the Scale
What is a healthy weight? How can one make peace with the scale? As many people know, as you're trying to lose weight, the scale is your go-to source of your progress. But there are other ways to measure success--for example, how your clothes fit, how you feel (e.g. stronger, more energized), or the simple fact that you don't lose your breath after walking up a flight of stairs. Plus, there are ways you can reward yourself (non-food related, of course!) that can help improve your body image and keep you motivated. How do you measure your success? Share with us today!
Our guest this week is Kathy Hewes, MS, RD, LDN. Kathy Hewes is a registered and licensed dietitian with more than twenty years experience in the fields of nutrition and exercise science. Her areas of professional experience include sports nutrition, senior nutrition, and working in the health and wellness community. Welcome, Kathy!
Thanks, Linda!
This is something we all struggle with, what is a healthy weight? You step on the scale and the number is rarely where you’d like it to be. For many, stepping onto the scale is akin to a roller coaster ride. Sometimes you’re elated and flying high at your accomplishments, sometimes it’s frustration and wondering why all you’re hard work isn’t showing up in the numbers.
There are things we can all do to alleviate some of the ups and downs each time we step onto the scale:
1) Always use the same scale, in the same location (placed on a hard surface, not a rug), dressed in the same way, and at the same time of day. Try to avoid the temptation to jump on the scale at the mall, in your best friend’s bathroom or even at the gym. Scales in public places are rarely calibrated and will give you inaccurate reading.
2) Fluctuations in weight happen! It’s a fact of being human and how we digest, store and eliminate the foods we eat. Weight can be up one day due to a higher sodium intake, more starches than usual, or even because it’s time for monthly hormonal swings. These types of changes are due to water retention and are not because we’ve gained fat weight.
3) Look to other methods of assessing accomplishments other than the scale. How we feel can be a great indicator of how things are going. Using tape measurements at several areas on the body will show how we’re losing fat, gaining muscle and becoming more fit.
Ask yourself some of these questions:
Can you climb the stairs without getting out of breath?
Can you pick up groceries or grandkids with confidence?
Do your clothes fit more comfortably?
Are you able to pull your belt in a notch?
Can you now lower your medication dosage, or take fewer medications?
Do you feel more in control of your body, how it moves and responds when asked to perform daily tasks?
However you measure you’re progress, reward yourself with something that allows you to celebrate where you are along your journey. Perhaps a new exercise outfit (a new pair of walking shoes can invigorate your workout), some new music to move to or maybe a weekend spa retreat to really rev-up your spirits.
Your tool kit for measuring progress should contain more than weekly weigh-ins. Success comes in many forms and can be measured in many ways, so try something different if the dial is getting stuck in one spot. The scale holds a small place in the bigger picture of a happier, healthier you. Decide to marvel at what your body can do, discard the negative thoughts, make peace with the scale and move on!
What are some of the ways you use to keep from going over the edge when the scale shows a gain?
Linda
L
Hi. Back again. I was in on the Monday meeting, but was off today so I thought I'd check in and get some different viewpoints.
I record my weight once a week. I actually weigh every day, but that works for me -- I know my weight will flucuate a little so if it's up, it doesn't derail me. But I also take my measurements once a month. I pay attention to how my clothes are fitting -- just last week I was able to wear an old pair of jeans that had been in my dresser for years, so I know I've lost a couple of sizes. I'm walking everyday (almost) and have increased my speed from 3.5 to 4 mph.
So if the scales are not moving as fast as I want, I still have other ways that I can measure success.
But... even I struggle with the stress/emotional eating. I have little post-its all over my car and my office at the moment saying "The problem isn't hunger.... food is NOT the answer. Take a walk!" LOL... it helps...
Linda
Bravo! It sounds like you have a great attitude toward using the scale as one tool among many that will provide feedback and guidance as you work toward meeting your goals. The scale can be a source of very useful information when taken in context. When we focus too heavily on the minor ups and downs that daily weigh-ins provide, we could be sabotaging ourselves. It sounds like you have a handle on this and you're succeeding on many levels. Great job.
Post-it notes as a reminder. Great idea! And the other side -- reprogramming!!!! I haven't totally gotten there yet -- I really want to and this support group is a super scaffold! The more ideas I get to let go of the "food in the mouth" the faster I will get to AND maintain my goal!
I'm off today too! The way the jeans fit is a great way to judge our progress.
I remember seeing pictures of women who were 5'2" tall and weighed 150 pounds. Some looked trim and fit; others looked flabby and soft. It was amazing what 150 pounds looks like on different fitness levels. Their sizes ranged from a size 10 to a size 14 too! Strange!
Linda
Carolyn, I know where you're coming from. I am an emotional eater too. Stress is my worst enemy, but also I was brought in a family where food was used as a cure for everything. Upset? have some ice cream. Celebrating? let's go out to eat. Cold outside? have some hot chocolate and cinnamon rolls. Etc, etc, etc.
I've had to try to find other ways to reward myself, but it's hard because -- really -- there's nothing that's more satisfying than the food.
Linda
Linda
About to head out on a walk but thought I would check in to the meeting. Record day here of 80 in WNY