For many of us out there, stepping on the scale is something we either put off or don’t do often enough. What we need to learn to do is embrace the scale and realize that the numbers reflected on the scale reflect what we see when we look in the mirror. This can be a scary thing stepping on the scale, but stepping on the scale is a must when it comes to fitness and getting into shape. We must know what that number says from the moment we start getting into shape.
In a world so saturated with photo’s and images of women who are 5’9″ and are a size 0, it isn’t hard to get scared when it comes to stepping on the scale. We see images daily of fitness women who are in top condition or just pick up your latest magazine and we see who’s on the cover and we shudder with disbelief that we could ever look like that. Let me just say, face the facts and realize that most of us will never be a size 0 and if we are, that is awesome and if we are not, that is awesome too. We must embrace ourselves and embrace our bodies. Our scale can easily become our enemy if we let it. Our scale can make us feel ugly when instead we should be celebrating our beauty and our figures.
So here is what I suggest. Make the scale your friend as I have, and let the scale help you stay or become the fit and healthy person you have always wanted to become or be. The first step is actually getting on that scale. I suggest getting on the scale in the mornings and in the evenings. Your weight will change depending on what you ate during the day but this will give you a good idea of the fluctuation that occurs. Write down what you weigh in the mornings and in the evenings, too. Keeping a log of your weight is important and I suggest writing down what you eat throughout the day. This will make you hold yourself accountable for your actions and will make you become more conscious of what you are eating and how it reflects on the scale.
Once you step on the scale and you realize how much you weigh, take a deep breath. This is where the journey really gets to be fun. You get to set a goal for your weight loss and you get to stick to it. I suggest that you take a look online at a reputable site and find out what the correct weight is for yourself. Remember to take into account your height and build. This means that you have to be honest when you are plugging in the numbers. Remember that what you are wanting to do is see what you weigh and if your weight is in the correct range for your height and body build. For example, I am 5’6″ and weigh anywhere between 110-115 pounds depending on the season. If I go on ShapeFit.com and use the Ideal Body Weight Calculator I will see that my ideal weight is a little higher than what I actually weigh. Again, remember that I am a fitness model and my body fat percentage is a lot lower than most. Using the Ideal Body Weight Calculator will really help you adjust your goals. I suggest that you use all the information here on ShapeFit to help you along the way. At the end of the day, what we are looking to do is be healthy and fit.
Once you have determined a goal weight that is realistic and healthy, then it is time to start making friends with your body and your scale. Weigh yourself every morning at about the same time. I like to do this right before I get in the shower. I know many people say that you should only weigh yourself once a week, and that can work but I have personally found that I can keep my body more under control when I weigh myself every day.
The reason I weigh myself everyday is because this makes me hold myself accountable for the day before. If I eat and exercise the right way, then I know when I step on that scale the next morning, I am going to see the benefits and reap the personal reward. Stepping on the scale will give you instant feedback on what you did the day before, along with keeping a food journal. If I were to eat foods loaded with carbohydrates and fatty foods and did not exercise, then I can also see that on the scale the next day again holding myself accountable for my actions. Learning to eat healthy and maintain my weight took some getting used to, but it is very rewarding. Now, there is a simple method to this. We do not allow the scale to dictate our mood. The scale is there rather to inform you of what you did the day prior and to show you how to change your behaviors. That is it.
You also need to keep in mind that your weight will naturally fluctuate about 5 pounds, so give yourself a target range rather than a hard and fast number. Having a range that I am aiming for helps to keep me from getting too emotionally involved in the number on the scale and gives me permission to be a little heavier during certain times of the month. For example, your period will make you retain water, so don’t worry if the scale goes up a pound or two during this time of the month.
Women’s fitness is not an easy issue for many of us. Stepping on that scale can be extremely hard, but once you learn how to embrace the scale, you will find that the scale is really your friend and not your enemy. I have learned personally that the scale gives me the proper feedback I need to maintain the healthy lifestyle I want to live. If you have any questions, feel free to e-mail me.
