Many people are trying to lose weight. This is no surprise as more than 60% of our population is overweight and obesity has become one of the top health concerns, even surpassing smoking. But unlike smoking, weight gain may not have been 100% personal decision.
First, food company marketing budgets are huge. Companies spend a lot of money figuring out how to sell their products. Small, local farmers selling non-patented things like vegetables don’t stand a chance in the marketing arena. However, we still have choices, and we need to make good choices about what we eat.
Second, we are busy people. Many have been removed from their food supply for more than a generation and have no idea how or where their food is grown or created. Until recently I had no idea you could make cheesecake in your own kitchen! We’ve been duped by our trusting nature giving away power in our food choices just because it was packaged good, tasted close enough, and was easy. Unfortunately, these choices have allowed us to take in extra calories without expending more – ta-da extra weight.
Third, portion sizes are bigger than ever before. This portion growth happened over time and many have no idea what a good portion size is anymore. This portion distortion causes us to overeat just because it the food is sitting on our plate.
The above reasons aren’t so you can blame big industry, your job, or restaurants for extra weight you carry. Instead look at them as educational tools. Now that you know these problems are contributing – how are you going to change your eating choices?
Have an image in your head of the ideal body? Think you need to look different than your current structure allows? How did you come up with that idea, anyway? What is your real body type?
Each person is different, therefore carry weight differently. There are three different body types, and each category is going to have different properties and will carry and build muscle differently.
A Mesomorph has an athletic build – usually builds muscle quickly, an Ectomorph is someone who is thin, may have trouble putting on weight, and tends to have a small bone structure, and an Endomorph is someone who easily puts on weight, and may have trouble losing it – no you are not all endomorphs.
It is not fair to judge yourself now if you are far from your “normal” body type. Most of us can remember where our bodies felt best, and it may not be on any ole’ chart. We can remember feeling strong, having energy, how good it felt to move. This is our ideal.
Unfortunately, we are constantly looking at images of other people which may not reflect what is best for us. Many people use the media’s portrayal of the human body as ideal however one must remember that media is an art form. Images are created, modified, and altered. What we see may not be real. Things get taped up, moved over, pulled tight, air brushed, and we often do not see the entire “stage” of an image – who is behind the model, how garments are held on, how are they standing, sitting, being held up, etc.
You are not a piece of art on display. You are a real human being with daily activities, responsibilities, and patterns, many not always glamorous. You want a body that supports your life demands and has the endurance to see you through the finish line. Set your ideal body accordingly.
Many people come to me and say, “ I want to weigh…”, I always ask why. This usually frustrates the client and their response is something like, because that’s what I should weigh or what I did weigh. What I would like all of you to know is…stop using weight as the ultimate measure of your success. Get off the scale!
How then, you say, am I supposed to know how I am doing? The best way is to ask yourself:
Do your clothes fit better
Have I lost inches
Do I feel better
Is my stress level down
Am I sleeping better
Do I have more energy
All of these will be great indicators of your commitment and your success. However, if you’d like more feedback on your fitness and your progress, its more effective to measure body fat.
See the blog posts on What is Body Fat and When to Weigh In for more information on this fitness component.
Many people like to use body weight as a motivating factor to stay focused on their fitness goals. Beware of getting caught in the number trap.
Weight is important, but please don’t let it be your success or failure mark. Many things change throughout the month, and as your body cycles (both men and women) your body weight will change. This is true during the day as well, you will weigh different in the morning than the evening. Your body weight may fluctuate around 5lbs in a day – so how can that be a great indicator? Plain and simple it isn’t.
If you must weigh yourself, do so on the same day of the month and at the same time each weigh-in. It is easiest to do this when you wake up, you’ll be able to wear the same thing and generally have eaten the same thing prior to weighing – nothing for approximately 8 hours. You can weigh yourself in between your monthly weigh-in but I caution you to not be too tied to that number instead use it to keep you focused on working out.
Finally, remember a weight measurement in fitness is a time measurement. To get the most accurate idea of how you are doing you must track this measurement over a period of time.