"I have to see results quickly or I'll give up."
This is something I get a lot when chatting to the ladies starting my Shift Personal Training and Nutrition System.
And as they say, I'm not sure whether this is because of how the slimming clubs work, but you always seem to define 'results' as purely 'weight loss'.
So, I thought I'd share with you some reasons why losing 'weight' is only ONE measure of how you're doing.
And how there is a lot more to it than that number between your feet.
I mean, some of the ladies have lost up to 5lbs and 3 inches from their tummy in their first 7 days using my Shift Personal Training and Nutrition System.
For some, it's motivating.
But for others?
It causes anxiety, panic and self sabotage.
So, here's some quick truths about the scales....
And if you want a bit more on this?
Here's 9 reasons the scales may go up...
1) You've started eating more fruit and vegetables -
Fibre is hard for your body to breakdown.
^^^ It can make you gassy and bloated...I'm proof of that.
This also means you hold more water.
So, consider that you're probably going to eat different amounts of fibre everyday - which can impact your weight!
The good news?
Over time, your body will probably get better at handling your increased fibre intake, you'll feel more full and stop craving more sugary, higher fat snacks foods which could help you lose FAT so you fit your clothes better!
2) You've started drinking more fluids -
Yep, another positive habit could be making you put on more weight (at least in the short term)
^^^ Be it from tea, coffee, water, squash (or even diet coke...)
You may sweat a lot one day (weather / exercise) and not so much the next.
The good news?
Over time, your body will better regulate this increased fluid intake, you'll feel more full and satisfied, and stop mistaking thirst for hunger (and Ben & Jerry's time)
3) You eat more salt one day compared to another -
Perhaps you started preparing your meals?
Maybe you've started keeping higher protein snacks in the fridge, like smoked salmon, turkey ham, eggs, cheese, natural yoghurt?
Maybe you've been making some wraps with some cold meats for on-the-go?
So you've been trying to increase your protein intake (which helps you get that more toned, leaner look and keeps you more full up)
But by doing so you may have increased your sodium intake - making you hold more water and increasing your weight!
Or it could be as simple as swapping supermarket rotisserie chicken one-day for a home roasted chicken the next?
^^^ the salt levels may be completely different.
Perhaps you ate out at a restaurant <<< who probably don't care about the salt intake as long as you don't complain...
Unless you're anything like the the wife's grandad who complained that his gammon was 'too salty'.
4) You ate higher carbs than normal today or a few days prior -
For every gram of carbs stored in your body...
You pull about 3-4 g of water into your muscles which can mean you gain water weight!
5) Sleep -
Some of the ladies on my programme will report LIGHTER body weights on the weekends.
Because they can sleep in (a bit) more
^^^ unless I'm knocking on their door at 615 as the wake up call...scary thought, I know
So the time between your last meal and your morning weigh in is more (meaning your body may still be digesting food)
6) You weren't consistent with time and day -
Did you weight yourself at the same time?
Did you go to the bathroom before weighing yourself in the morning?
7) You've started a new exercise programme -
This is a new 'stress' on your body
But when you rest...The magic happens.
Your body repairs the muscles (you may feel a bit achey)
Now, this process burns calories and will help you LOSE FAT!!!
This 'magic process' may mean that you increase your body weight (at least in the short term)
Because you're holding more water in the muscle to help your body REPAIR and get more toned...
8) You haven't done what you said you would do -
This one HURTS.
It makes us reflect on what WE have (or have not) actually done.
Have you done the work?
Have you done what you said you would do?
9) Menstrual cycle -
You know better than me...
That pre-menstrual phase 'bloat' can leave you holding more water (and craving carbs...)
To sum up:
It's for these 9 reasons why the scale is NOT your dictator (it's one of many) and not your boss.
And why - in my opinion - :
* Progress pictures (for your own personal reference, even if you scroll back through your Facebook photos)
* How you feel (energy, digestion, exercise habits)
* How you fit your clothes
Are the best tools you can possibly have...
And the secret here really is consistency.
But I know it's harder said than done, which is why I believe in finding support and accountability from like minded others to help you stay on track and finally get the results you want.
This is something you can experience using my Shift Personal Training and Nutrition System.