Hey there #fitfam, welcome back and to our new visitors, thank you for coming! Today we’re going to discuss weight tracking and how the scale can affect your psychological state. As we’ve discussed quite frequently on this blog, most of us have a love/hate relationship with the scale or specifically, the number that haunts us when we step onto one. But, we shouldn’t be as consumed with this challenging aspect of fitness because the ‘Scale Game’ can really get the best of you if you take the number the scale presents out of context. Something you may have noticed when I present information about strength and resistance training is that I often try to remind you not to focus on scale movement when you’re lifting weights or increasing the load you lift. The simple explanation is that as you shed fat, you are replacing it with muscle, which weighs more on the scale, though it isn’t fluffy and misshapen when you see yourself in pictures.

It is very possible to significantly cut your body fat percentage and only lose a minimal amount of weight if you are strength training. The process is fascinating in my opinion because you naturally feel more energized and confident but you can see the difference in areas such as your face, arms, buttocks, neck, and even your fingers. These areas often present the most obvious signs of weight loss as swelling often settles in the places. The most obvious area you’ll notice change is the mid-section and abdomen. And while all of the changes are occurring, the scale is either moving into the negative slightly or possibly going up. You’re experiencing what I like to call ‘leaning out’. You might hear the phrase “converting fat to muscle”, which is impossible…you’re actually reducing fat while building muscle. Those lean muscle fibers are heavy and strong but also look really good in the mirror, even if you don’t end up with bulging biceps. 

To wrap things up, it’s okay to monitor your weight so you can be aware of extreme gains and losses, which you can share with your PCP. But don’t play the scale game and become a slave to the numbers because at some point, you’ll become obsessed and potentially find yourself overworking or losing motivation. If resistance training is included in your regimen, expect a slower change on the scale after the initial losses. If you’re strictly body weight and cardio based, you’ll more consistently see weight loss. The most impactful element will be your diet no matter which approach you take. 

I hope you all enjoyed today’s share!