WEEK # 13 MEETING (MArch 29, 2010) at 12 PM EST

Thanks, Laurie!

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!

I'd love to hear everyone's thoughts! And who has questions about this topic?

Kathleen -

Some of us use the BMI measures as a way to know how we are doing but recent discussions suggest that waist circumference is a better measure. Any comments on that?

L

Changing behaviors is hard. I find myself still using food to reward myself. The difference with South Beach is it is now 0 % fat Greek Yogurt with Agave and cinnamon  not ice creme. Substitutions has made this bearable for me long term. Of course, it is probably better to solve the behavior- but that seems to be alot harder!

L

Don't forget to weigh in this week !

Also Hit F5 to refresh the screen so you can see the chat today  !

Thanks for joining us. I think Kathleen is commenting on that subject right now. For me, I am not at goal yet but I do plan to see how I feel and even if I am on the higher side, If I am fit  and able to do what I want, and my blood work is good, I will let those things be my guide.

L

We were just talking about the scale on the E & F board this week.  Several of us, for various reasons, weigh every day -- regardless of the fact that we've been told it's better not to.  But I can weigh every day because if it doesn't show a loss, or even shows a small gain, it's not discouraging for me.  I know that weight flucuates based on whether you've had something with a lot of sodium in it, or if it's that time of the month, or if I'm doing weight training -- or maybe I hit a plateau.

But I do have other measures of success, as you said.  I take my measurements at the beginning of each month.  I've had to buy some smaller size pants to wear to work, and I can wear a pair of jeans that's been in the back of my dresser for several years now.  All these things keep me motivated -- if one thing isn't improving, I always have something else I can look at and say, "Yes, that's better than it was before!" 

Thanks for joining us Linda. I love that you have several things to fall back on to get support. Loose pants is a wonderful one. I remember after working out at the gym one day I looked at my thighs and did not reconized how much smaller they were. That was a measurement moment too !  We just need to stop, look and give ourselves credit sometimes !

L

Ha, HA. You mae me laugh cause the reverse works too. My legs started rubbing again the other day and I said to myself" Oh that is where those 5 lbs went . ( I picked up some this winter ! Needlesstosay I am on P1 (modified to 1 starch 1 fruit ) this week !

LOL

L