Now, do not be confused....the scale number does indeed play a role in overall health, but it is not the only determining factor. What I am suggesting is that there is more to our picture of health then a scale reading. It is part of the overall equation, but should not be used in isolation to determine our health, or our worth for that matter.
When we are on a health and wellness journey, it should be just that-a health and wellness journey; not a scale journey. Do you ever hear anyone say they are on a scale journey? Of course not! That is ridiculous! A better view of our overall health is considering things such as body composition (by measuring specific areas of the body and checking them over time to see how they changed), looking at our food consumption-what and how much we are putting into our bodies, physical activity and exercise routines, mental health care, sleep patterns, and lastly a scale measurement.
Fat loss is the goal. Not weight loss. 5 pounds of fat weighs the same as 5 pounds of muscle, but they function and appear very differently on the body frame. I would MUCH rather have 5 lbs of muscle on me then 5 lbs of fat. I don't want to lose that weight, I just don't want it to be fatty! It is known that muscle burns fat. After a great workout, it will continue to burn fat for hours afterwards. After putting in the hard work to build up muscle in your body, it can burn more fat, even while at rest. I feel that the stigma of women lifting weights is decreasing as people start to understand how the body truly works, but there are still some ladies, and men for that matter, who think women will appear manly if they lift weights. In order for that to happen, a woman would have to have a distinct genetic makeup. Most of us do not have excess testosterone running through our veins, and can handle quite a bit of weight training without looking like the man in the picture!
When you have more lean muscle on your frame, your body changes shape. I had so many people asking me how much weight I had lost (because that is the normal question to ask) but I had only lost about 3 at the time. What they were visibly noticing was fat loss and muscle gain! My body had a completely different shape without the lumpy and bumpy fat, and with the glorious addition of beautiful muscle! I gave my body the gift of muscle so that it could run better, burn more fat, and be strong! Feeling strong is a feeling unmatched in my book. It is liberating, freeing and powerful.
I also became very aware of what I was putting in my body. If you've read any of my previous posts, you know I struggle with a lot of food issues. I have poor reactions to a large majority of processed foods, many fruits, gluten, and my arch nemesis-corn! When you begin to look at food labels, it is mind blowing how many things contain corn starch and/or syrup! Yuck! My main point being, staying on the outer parts of the grocery store will always suit you best. That's where most the fresh things that have had a life are stored! If it had life, it will give you life and nourishment.
An aspect of overall health that people are finally recognizing as an critical piece is mental health and self care. Don't underestimate the positive effects of taking care of this portion of your body. The body is a magical machine that cannot run on all cylinders if some are broken down. Mental health is a part of the overall puzzle. Be sure to reflect and be self aware to ensure stability in this realm. I practice mindfulness everyday and feel refreshed when I take the time to be present and reflect on life and my day. Take the time to mentally relax.
One of my students is doing a research project right now on the importance of sleep. It seems like such an elementary level concept: getting enough sleep is good for you. Duh! We have also been told this since we were little, and this still holds true for all ages! Did you know that being stuck at a weight/fat loss plateau could even be caused by factors such as lack of sleep and stress? It seems impossible to lay down for 8 full hours at a time, but do your best each day to get as close as you can to that recommended benchmark. It will revitalize you in so many ways.
Taking care of the body encompasses many factors. Understanding where you are at health wise is not dependent on the number on the scale. You have to be reflective and look at the overall picture. If you find yourself gravitating toward that scale every day or many times a week, remember that it is just a tool in your box to help guide you. It is not the final definition of your health. Maybe just use it every 2 weeks to see your progress, but do not live and die by it's reading. You're more than just that number. Measure your arms, legs, hips, chest, and watch those numbers fall! The scale can't tell you how much muscle you've grown, how healthy the food was that you ate this morning for breakfast, how your pants are fitting loose these days, how you killed leg day yesterday, or how the day you just spent with friends refreshed you mentally. A health and wellness journey is ongoing and takes work. To be your best self, you have to put your best into it. Do yourself a favor though, and don't use the scale as your only measure of success. Use a tape measure, your clothes and how they fit, how many smiles you shared today, how healthy the food was and how much of it that you put into your body today, how many hours of sleep you got last night, how many ounces of water you drank today, how your workout was, and yes, lastly, the scale. Make an effort to measure your health differently.