First off, this topic may be polarizing. As someone who has been in the fitness industry for over a decade, I know that our society places way too much emphasis on the number on the scale. However, as someone who has gained, lost, and maintained weight throughout my adult life, I know that ultimately it’s a big feedback tool (although not the only one) to help you recognize if you are reaching certain goals. In the last three years, I have fluctuated weight around 15 pounds give or take. I know that when I am on the high end of that number, my clothes don’t fit as well, I feel more lethargic, and some tasks are just more difficult to accomplish.
So I wanted to put together some key tips that you might be missing when you are trying to lose weight, improve your overall wellness, and find better balance in your life.
1. You haven’t determined how much to eat in a given day
I know this might be a tricky one to get around. It’s nice to know what your basal metabolic rate is and what your baseline is. There are free online calculators to determine your BMR, like the one found here. I can tell you that I used the calculator and it’s very close to what I got when I did the full BMR testing with a personal trainer for $99. So you don’t have to go crazy. Once you have a general idea of how much you would need if you were completely sedentary, now you can start figuring out how much you need for your daily activities and workouts.
2. You are eating too much
If you have no idea how much you should be eating, you are probably eating too much. Sometimes, although rarely, you might be eating too little. It’s really good to have a handle on how much you should be eating and start becoming mindful of that. The most important thing here is to measure and log what you eat. This is particularly difficult if you tend to eat out a lot. Many times there’s additional salt, sugar, and oils in the foods that you order that can pack on the calories and before you know it, one meal is 1500 calories. If you are mindlessly snacking on things throughout the day, you are often consuming much more than you even think you are. I used to take a shot of whipped cream every time I passed through the kitchen. While it’s not a lot of calories, it sure does add up when you do it 15 times a day!
3. You are eating the wrong things
Food is fuel and if you are consuming the type of calories that are high in sugar, bad oils, and processed junk, you are not giving your body what it needs to function properly and perform well. Imagine filling up your gas tank with the wrong type of fuel. It may still run but it’s not going to perform well. Life is all about balance so you should enjoy yourself. This is where the 80/20 rule comes in handy. Fuel your body with the most high efficiency fuel 80% of the time. The other 20% will be for special events, cheat days, alcohol, and dessert. I personally usually allow myself to have alcohol 1 day a week and I only let myself do that when I have consumed my entire water allotment for the day. Which brings me to the next one…
4. You aren’t hydrating properly
Research shows that proper hydration can help curb your appetite or help insure you don’t overeat. I know from personal experience that when I am hungry or getting ready to eat a meal, I will chug about 16 ounces of water beforehand. Proper hydration can also help regulate your body temperature which can maximize efficiency during your workouts. Drinking water can also help clear waste and remove toxins from your body. Try to get at least 100 ounces of water a day. If you are sweating a lot, make sure to replenish electrolytes especially during the summer months.
5. You’re being diligent during the week and throwing down on the weekends
This is one that I am surely guilty of. I would be really good Monday through Thursday and undo all of my good progress on the weekends. I am much more mindful now when it comes to planning. I allow myself to have some fun on the weekends but that’s usually only one day and I certainly don’t throw down. I usually have one or two drinks, maybe a dessert, and certainly a day off at the gym.
Yes, weight on the scale is only one way to measure your fitness goals. When it comes to operating your physical body at maximum efficiency, however, these principles still apply, right? Make yourself a promise that you will follow these 5 principles over the next 30 days, and I guarantee it will make a difference on the scale!