First and foremost...ditch the scales!
The bathroom scales are the most popular measure people use to monitor progress for fat loss.
You could be looking better and feeling good but unless the number on the scale has dropped you’re not happy!
The truth is, this is a flawed concept, the scale isn’t a true reflection of your progress.
Here are some reasons as to why you need to get away from the numbers on the scales and instead use better markers for progress.
The Scale can’t be trusted
The reading on the scale can be affected by a number of things - time of day, food intake, hydration, hormones and menstrual cycles can all have an influence on the numbers you see. Even if you always weigh yourself in the morning, there are an array of other factors which can distort the reading.
Bodyfat not Bodyweight
The scale gives you a reading of total bodyweight. What you want to focus on is body composition. Muscle is more dense than fat. So, if you replaced 5kg of fat with 5kg of muscle, you would weigh the same, but look much leaner.
At W10 we use a body composition machine which gives a reading of body fat mass, muscles mass and body fat percentage. These are far better numbers to reflect a change in your body that you wouldn’t see on the scale.
Take a Selfie
As your body composition changes you are likely to look a lot better in the mirror than the numbers show on the scales. You might have gained muscle and lost body fat but the scale would not show much difference. Visually though, you will look leaner. Use the mirror and photos as a marker of progress.
With our body composition clients at W10, we tend to take progress photos monthly or bi-weekly to see how their body is transforming and this is really important for accountability and seeing the results.
Your clothes don’t lie
They way you feel and fit in your clothes is another good marker of fat loss. I have come across many clients who have dropped a dress size or had to tighten up their belt buckle because their waist got smaller, yet when they jumped on the scale, the difference in their total bodyweight was minimal, meaning they have just become leaner.
Motivation is key
Last but not least, motivation! If you get too caught up in the numbers, it can be frustrating and demotivating when the scale doesn’t change for the factors listed above.
Instead, you need to focus on how you feel in yourself, how you look, and if you are going to focus on numbers… focus on the ones you’re lifting in the gym!
With a progressive training program and a balanced diet you will see results. Give it time and trust the process...
We offer a completely no obligation body composition analysis, nutritional review and free HIIT session every quarter at W10 for non members because there aren’t many places that you will find a reliable body comp machine.
Even if you’re a member of another gym, we are happy to extend this service to you.
Contact us to find out when the next one is and to book in.
020 3489 5428