Wednesday 6 November 2013

The Scale dilemma – To keep or to throw?

Many people spend their lives weighing themselves – several times a week and even several times a day!

In this fast-pace materialistic life, where fashion shapes what we wear and where the media shapes everything else, there is not much space left for personal identity. People feel compelled to follow the trend and to be as slim as the beauty-biased images portrayed by the media. Hence, to keep the pounds ‘in check’ the scale has become a highly-sacred, absolutely-worshiped daily tool for many. But is this really the way to go?

Nutrition is not a black-letter science and weight-loss is far from being crystal clear. No doubt then, it is too simplistic to think that the numbers on the scale truly show whether or not your diet is being effective.
Indeed, most people tend to forget that weight loss is different from fat loss. While the meaning of fat loss is obvious, weight loss can mean many sorts of things: loss of fat, loss of water weight, loss of lean muscle mass, and having an amputated limb would even count as weight loss!

Since our body weight fluctuates constantly due to body-fluid compositions, it is clear that weighing ourselves everyday (let alone many times a day!) is not the solution. These fluctuations do not reflect actual fat loss. After following a drastic diet – one of those rocket two-week fads – you can easily drop a few pounds but you will also notice that once you revert back to your normal eating habits, you will pack on those pounds quicker than you have actually lost them. That’s because you have mostly lost water weight which is easily gained back. Fat loss in itself is a slow process, so you can’t expect to get around it overnight. What is worst, is that along with water loss, you also lose lean muscle mass. Since muscles weigh a lot and a lot more than fat, you will see that the numbers on the scale will drop rather quickly but this is not healthy because loss of lean muscle will make you gain fat on the long run. On the other hand, you may be losing fat but since it is relatively lightweight, your scale may not be recording it and you end up being overly and overwhelmingly depressed – O Lord! Why am I not losing fat? – when you are actually losing it!

Indeed, what you see may not be true and when it comes to the scale, numbers often lie.

So, what would be the most sensible thing to do now? Let’s not go to the extent of throwing the scale outside the window (although that could be an idea too). The Mayo Clinic suggests to weigh yourself and to keep a record twice a week.[1]

Keep a diary
One surefire way to keep track of your weight is to keep a notebook. It’s easier then to see the pattern of your weight loss. All too often, we tend to forget how much we were weighing six months ago and we curse ourselves for not having lost anything over the past few days.  

Record fat loss
If you have access to a gym, you will probably be able to use their Body Fat monitor. In all cases, this is better than stepping on the scale. However, if you can’t get access to such apparatus, that’s still fine. (It’s not the stepping on the monitor that will make you lose fat after all!)

Finally, don’t become too obsessed with your weight. In the end, these are only numbers. They shouldn’t dictate who you are. So, don’t let them be the reason why you should be spending a bad day.

Remember:  you only live once. Don’t go nuts because of small trifles and learn to enjoy life as it comes. You wouldn’t want your epitaph to look something like “Jane wished she was thin”[2] right?

So, cheer up … and live on!









[2] Dr. Christopher G. Fairburn, ‘Overcoming Binge Eating’, Guilford(2013), 2nd ed, p.119