How do you feel about the numbers you see on your bathroom scale? This is a loaded question, of course: I'm asking what emotional response you have to an objective fact, the amount you weigh at any given moment.
I started thinking about this question after reading a fitness columnist's exhortation not to focus "solely" on the results of your scale reading.
Fair enough. The scale only tells us so much--and it doesn't discriminate between fat weight and lean-body mass (well, unless it's a body-fat estimating scale).
But the column begins with a rather dramatic series of negatives: the result of the weighing is called "the dreaded measurement." The author does not "dare" to look and is "in the grip of fear because I don't think I want to see this cold, uncaring number."
She goes on to describe what seems to be the root of the problem. As a teen, she says, "I did have a problem with my self-esteem, always wondering whether I was good enough or thin enough, based on that stupid number on the scale."
The problem, of course, is not the number, which clearly can't be stupid, cold, or uncaring. The problem is the way we respond to that simple bit of information.
It's actually not the event (like weighing myself and seeing a number) that causes my emotions. It's my response to the event that triggers my feelings.
Example: If I get on the scale and see that I've gained five pounds, I have gained a piece of information. What will I do with it?
I can choose to react with a lot of negative self talk ("I'm such a pig... I'll never be able to control my weight... what's the point of dieting?") that can only make me feel bad and in fact make me more susceptible to grabbing a candy bar at the next opportunity.
Or I can respond quite differently.
I can tell myself, "OK, that makes sense. Now I know it wasn't my imagination that my jeans were getting tight. I'm glad I got on the scale and discovered this before I gained more weight. I know what to do. Time to tighten up the eating plan and ride my bicycle more often."
In fact, I can choose to be grateful for having learned that I weighed more than I realized. Now that I have the information, I can decide to do something about it and feel good about making that decision and taking charge.
That number on the scale is just a result, a bit of data. It can only make me feel stupid or fat or worthless if I decide to let it.
No, the scale doesn't tell the whole story. That's why you need some estimate of your body fat--so you'll know whether you're maintaining, gaining, or losing fat and muscle.
If you belong to a gym, a trainer should be able to measure your body fat. If not, Google the search term "the Navy method of estimating body fat." All you need is your weight, a few measurements (e.g., waist and hip), and an online calculator.
Finally, take a tip from the successful "losers" who participate in the National Weight Control Registry.
Who are they, and why should you care?
The NWCR tracks more than 5,000 people who have lost anywhere from 30 to 300 pounds and kept it off. The scientists connected with the registry are conducting "the largest prospective investigation of long-term successful weight-loss maintenance."
The NWCR website lists some key findings about these success stories, including the facts that 98 percent of participants modified their food intake to lose weight and 94 percent upped their physical activity.
Oh--and 75 percent of them weigh themselves at least once a week.
Mary C. Weaver, CSCS, is a body-transformation coach for women over 40 and an NSCA Certified Strength & Conditioning Specialist.
Her specialty is helping women lose weight, rev up their metabolism, and take years off their body.
Register today for her FREE teleseminar "The 7 Weight-Loss Secrets Women Over 40 Must Know"
It's set for 7 p.m. EDT Tuesday, July 10, and it will be recorded--so sign up even if you can't make the live call.
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