The oldest evidence for the existence of weighing scales dates to circa 2000 BC and started off as two plates attached to an overhead beam, itself fixed on a central pole. Bet you didn’t know that?
Enough of that history lesson though, let’s get to the real point of this post. Many people use the scales as a measure for progress when it comes to weight loss. Now, don’t get us wrong it can definitely be used as a measure but it shouldn’t be the only one plus there needs to be a mindset shift from it being weight loss to being fat loss.
When you jump on the scales there are quite a few variables that can affect the number going up and may not necessarily be the result of your body fat increasing:
➖ You had a higher than usual sodium consumption the day before eg. eating out can cause this.
➖ You trained legs the day before therefore your body is holding onto more fluid.
➖ You ate more carbs than usual which is making you hold onto additional water.
➖ Being hydrated or dehydrated can make the scales read a high or lower number respectively.
➖ One for the ladies, you are about to start your period. The lead up phase to a new cycle can cause anywhere from a 1kg to 5kg increase.
➖ Your muscle mass has increased.
As you can see there are many variables that can affect your scale weight. Our recommendation is to try keep the variables as consistent as possible when using the scales as a reference eg. track your food and water the day before, have a set day and time for weighing yourself, perform the same type training the day before.
Also using other measures of progress is key for not becoming fixated on just one number. These include:⠀⠀⠀⠀⠀
✅ Clothes fitting looser
✅ Daily tasks are much easier
✅ More energy than before
✅ Able to lift more in the gym
✅ Improved sleep
So the next time the scale creeps up remember to take a look at the bigger picture! Don’t let one number be the determining factor of your progress and mood for the day!
Yours in Health & Fitness,
Head Coach & Director