What irritates us the most about packaged wafers or Chips ?
The feeling of holding a jumbo pack of potato wafers when pop open gets us to see just a handful of crisp thin wafers inside. It's the subtle trust that is broken, we feel a tad bit cheated, a tiny bit disappointed for having made the choice at the convenience store about buying that big fluffy pack of chips.

Breakup with your body scale!

When it comes to weight loss or fat loss, looking at the entire journey and fixating on a scale as a measure for gauging the progress is sure going to end you at the same point as opening the pack of chips and getting dismayed.

About 10 years back (Gosh! Time flies ) I underwent a major surgery followed by extreme depression. The result was going 18 kgs down on the scale. I was at my lowest on the scale, yet I had lost major part of my muscles, I looked 20 years more than my age. All tell tale signs of loosing weight and not fat from my body. I could fit into a tiny pair of jeans, but had a tyre around my waist after getting into them. I felt tired all the while and I could go on about the ills of loosing the way I did.

A part of me was happy that I finally could get rid of the extra baggage I was carrying around for years. After doing some thinking I realized just how detrimental the scale has been to my journey. I thought back to when I hit my lowest weight ever. Instead of using it as motivation to push forward, I looked at it as a huge goal that needed a reward like overeating and “treating myself” all day, everyday. In my eyes I had wiggle room to fall back into old habits for a few days, but a few days turned into a few months. 

Also the scale, unless it's the ultra sophisticated one which tells you exactly the in-body measurements in muscles mass, bone density, fat % etc, would only give you the total mass multiplied by the gravitational force (thats the formula for calculating the weight of any object /body ) .

A good measure of weight loss is getting the fat % to an optimal range, improving on the muscle mass. Yes, that's where the calories get burned, having the bone density in place and the body well hydrated. However, the regular scale we have at home does nothing to report the improvements on those fronts. It only moves when there is a total loss of mass.

Now lets discuss it a bit more in details and get to know why fixating on the the scale works contra to your total journey and motivation and how to avoid doing it.

Understanding Muscle Vs Fat

Muscle weighs more than fat, i.e density of muscle (weight per volume) is more than than of fat. If you’re gaining muscle, it’ll still show up on the scale. Because I’ve been doing toning routines more often and incorporating weights, I can feel that my legs, arms and abs are more muscular. This won’t show up on the scale, though it likely will in your measurements. Just because you’re gaining muscle, don’t mean you aren’t getting rid of fat. You are. That fat loss is what shows in your measurements.

If you’ve lost inches, you’ve lost fat. It’s that simple, in my mind. Also, I realized there’s no possible way to gain 3+ lbs overnight. Honestly… there’s 3,500 calories in one pound, which means you have to burn off 3,500 calories to lose one pound. So 3 x 3,500 = 10,500 calories in one night. I barely eat 1500-1600 calories in a day (I don’t count calories, but I am calorie conscious so I estimate I eat about 1,500 most days). There is no possible way I, or anyone else for that matter, can absorb 10,500 calories overnight without trying. It’s water weight / bloating. This could be the case with women when we are close to our periods or due to certain hormonal changes at times we tend to retain the water in our body .The only way to accurately lose weight is by burning more calories than you eat. If you’re into it, use a calorie counting app like My Fitness Pal.

If you want to see results, I honestly recommend ditching the scale, at least every day. Once a week is perfect — it gives your body enough time to balance itself out and show an accurate loss or gain. Even more, start measuring yourself. If you continue to eat healthy and workout, I believe you’ll see a difference in inches before/more than your weight

If you’ve lost inches, you’ve lost fat

I find the more you focus on the scale, the more disheartening it can be.  When it doesn't happen we feel defeated, discourages, and heartbroken. More often than not this is the critical point where some just give up. They sum it up to "this isn't working" and they bid the new habits farewell! BUT if they would have JUST kept going... if they didn't let that number hold them back, they would begin to SEE all the AMAZING changes that are taking place!

Most people go into a new weight loss journey wanting to lose WEIGHT! Obviously we set expectations and goals to drop a certain amount of weight by a certain date. Yes, I still have a set number in my head by a set date BUT I am starting to realize that those numbers and dates don't matter as much as I thought they did in the beginning. My main focus was to get back to my "pre kids" weight. While I still agree that would be nice, I am starting to change my focus and just get to a place where I am fit, happy and healthy!

To sum it all - The scale is a GREAT tool for maintaining your weight but not so much for losing weight! 

For more details, visit www.getsetgo.fitness http://getsetgo.fitness/#/public/homepage/

About the Author: Nitu Bajwa (http://getsetgo.fitness/#/public/coachprofile/nitu)

Views: 23

Reply to This

Replies to This Discussion

Really informative article. Thanks for sharing.

Addditionally, if you are interested in weightloss, you can try ayurvedic medicines for weightloss as well. It is a natural way to lose weight which can go hand in hand with your workout.



Blog Posts

Home exercises to burn, reduce and lose fat and get slim and fit - Health Fitness India

Posted by Shakti Saran on September 1, 2015 at 6:12pm 0 Comments

Hi Everyone, I keep hearing from people on how to burn, reduce and lost fat and get slim and fit. People say they don't have time or money or both for going to gym. 

If you're struggling with fat and want a slim and fit body then I'm starting this post to share valuable videos that you can do at home.

At first before you start doing any exercises, make sure that you've no health issues or get a doctor…


How to lift weights, lose fat, tone, sculpt and build body at gym - Health Fitness India

Posted by Shakti Saran on April 2, 2016 at 5:55pm 0 Comments

How to lift weights, lose fat, tone, sculpt and build body at gym

Click each image below to see several videos on Health and Fitness India

Ladies, don't be turned off by lifting weights because you see a girl with lots of big muscles. It's very difficult to get lots of big…


Krav Maga India - Martial Art Self Defense - Schools, Trainers, Courses

Posted by Shakti Saran on September 20, 2015 at 6:07pm 0 Comments

Krav Maga ("contact combat") is a self-defense system that consists of a wide combination of techniques sourced from Aikido boxing, judo and wrestling along with realistic fight training.

You can read more about Krav Maga in https://en.wikipedia.org/wiki/Krav_Maga

Health Fitness India site suggests to learn from well-qualified Krav Maga instructors and to use the…


Very fat to Very fit - Fitness Trainer and Model Manisha Ramdhin - Health Fitness India

Posted by Shakti Saran on June 26, 2015 at 5:30pm 0 Comments

See how Manisha Ramdhin who had a very poor physical fitness and a very fat body has transformed herself into a slim, toned and muscular body that looks very fit.

Her Facebook link. This article will be soon updated with more details about her.

Manisha's photos are also…


Food Adulteration in India - Issues and Basic to Advanced Solutions for Reducing and Stopping it

Posted by Shakti Saran on March 18, 2016 at 5:30pm 54 Comments


Hi All, Please share about food adulteration with your family and friends which should also help to make things better or else your conditions might also keep worsening. I share details below from different sources but can't say for…


Anti-Pollution Mask, Delhi Metro Police, India

Posted by Shakti Saran on February 21, 2016 at 2:26pm 86 Comments


Lung Screening for Children and Everyone in India on IndiaShakti.org

Hi All, Please share about air pollution with your family and friends which…



How much physical activity do adults need?

Started by Shakti Saran in Uncategorized. Last reply by Shravan Joshi Sep 14, 2017. 25 Replies

From http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html-For Important Health BenefitsAdults need at least:2 hours and 30 minutes (150 minutes) of…Continue

Tags: adults, need, activity, physical, much

Starting an Exercise Program

Started by Shakti Saran in Uncategorized. Last reply by Shravan Joshi Sep 18, 2017. 13 Replies

From http://orthoinfo.aaos.org/topic.cfm?topic=A00416The toughest and most important step in an exercise program is getting started. People often think they need to…Continue

Tags: exercises, strength, training, flexibilty, conditioning

You MUST Research health and fitness inputs given by family, friends and others

Started by Shakti Saran in Uncategorized. Last reply by Shravan Joshi May 31, 2017. 12 Replies

Today after an awesome LESMILLS RPM class, I asked the instructor on whether there's a recommended way to breathe during the class. Another person there said that thinking logically, it would be breathing quickly at short intervals. He also said…Continue

Tags: long, instructor, intervals, short, deep


  • Add Videos
  • View All

© 2018   Created by Shakti Saran.   Powered by

Badges  |  Report an Issue  |  Terms of Service