The Dreaded Weight Scale, How to Use It When Losing Fat
How should I use the weight scale when tracking my fat loss?
When most people start their weight loss journey they use the weight scale to measure their progress. Stepped on the scale and the weight dropped? Good day. Stepped on the scale and the weight stayed the same or even increased? Bad day.
But is this the right way of looking at it?
The answer is no.
In a good amount of cases the weight scale does actually point out whether we are losing fat or not. But not in all cases.
Why the scale is not everything
When we are in a calorie deficit our fat loss is not always going to be lineair. You will not lose the exact same amount of weight each week, even though we maintain the same calorie deficit. Sometimes your fat loss will show on the scale days or even up to 2-3 weeks later than expected.
Other times our water weight will mask the fat loss that is happening. Especially if we had a high carb and high sodium meal on the same day or the day before weighing.
If you have been on a fat loss plan for long enough you will see yourself being very close to your goal. At this moment your fat loss will not be at the same rate as when you started. Sometimes it will be masked, due to the water weight we mentioned before.
But when the scale doesn’t show the number you want, be honest: did you really keep to your calorie deficit? If the answer is yes, you don’t have a reason to worry, at all!
How should we use the scale then?
We advise to keep weighing yourself, but to take a weekly average from measuring every day. If you keep counting and adjusting your calories the right way, train and recover properly; fat loss will happen!
Take your weight measurement in the morning in your underwear before you eat or drink anything. Make sure you have been to the toilet and don’t have a (carb rich) meal still in your stomach from the evening before. Always measure under the same circumstances!
If you are too sensitive to the number on the scale and prefer not to get emotionally attached to the result at the moment, we would advise to not use the scale for a (little) while. Do make sure to be in a calorie deficit and measure according to the methods below.
What are good ways to track our fat loss progress?
Like we mentioned, the scale is a tool to measure fat loss. But not the only one. Keep your daily scale weight measurements if you wish but use the other markers of fat loss.
- The mirror. Do you look leaner? You are probably losing fat. A gym mirror with good light from above can also help you. These mirrors highlight separations, muscles and veins very well.
- Your clothing. Does your clothing fit more loosely than before? You are losing fat.
- Other people’s opinions. These can be hard to deal with, especially if they aren’t so understanding and positive. We do not always advise to take other people’s opinions so seriously but if they are telling you you lost some weight or look leaner; take the good advise!