The scale can be a real monster sometimes. Using it to know where you are and if you are going in the right direction is helpful. However, it can also be a real kick in the shorts when you are sure everything is doing well, you step on the scale and it attacks—giving you a number far above what you expected. It is hard to not get worried. There are so many things that can cause a scale fluctuation—inflammation, dehydration, etc. But one can still get quite scared and even emotional when that scale doesn’t say what you want it to say.
To prevent this, you can weigh infrequently. Rather than weighing every day you could pick a day of the week to weigh. If that day, you happen to be in a small scale fluctuation it is likely to be after a week of weight change so even a number higher than it should be will be welcome. This is a good method when doing the same thing over a period of months and you are confident it works. When you are weighing like this, you aren’t trying to figure out if your plan is working. You are just checking to see where you are. This isn’t as helpful when transitioning or changing things up. During these times, it may be necessary to weigh every day—as I have been doing over the last few weeks.
Recently, I transitioned over from trying to lose the maximum amount of weight in the shortest possible time, to trying to build muscle. I reached one goal and now have set another different one. Because of this I transitioned over from MediFast on the Take Shape for Life program (which saved my life and set me on a good path), to using Carb Cycling with a combination of weight and cardio days. Unlike the earlier program, in which everything was so well laid out and easy to follow, the new program takes a lot of study, practice and learning to know what to do. This means there are more chances of screwing up. Since this program means eating more carbs, and I have a history of carb cravings, there is a great deal of apprehension when adding in new things, and watching the scale helps to tell if I am going the right direction, and weighing each day has become part of this.
To handle this I adopted a practice similar to a skill learned in the Army. In the Army I served as an Infantryman for eight years. One skill that you learn is calling in artillery on a target. Artillery is an area target, meaning that you aren’t trying to hit a target on the nose. You are trying to get a special projectile within a certain distance of a target (within the effective area). In the days before laser guided and smart munitions, you began by calling in initial coordinates; then, the gun bunnies fire a shell; the observer sees where it hits, calls in corrections and then another shell is fired. The observer tries to walk the shell impact onto the target with a technique known as bracketing. For example, the first shell lands 100 yards north of the target. Call in a correction and the next shell lands 100 yards south of the target. Correct the next shell back to the north for 50 yards and see if it hits.
When I use the scale I have an area that is acceptable: “If I weight between A and B, then everything is fine.” I also want this area to slowly move down. I notice over time that the lower number of my acceptable range slides down and the upper number is lower and lower. This way, scale fluctuations are built into the expectation. If I am supposed to weigh 260, then anything between 255 and 265 is acceptable. Slowly over time this becomes 250 to 260. For some it might be a ten pound spread. For others it might be five.
In my new program, big week to week changes in the scale just don’t happen—this really makes me miss being on the full TSFL program. Seeing that big drop of pounds each week was nice. However, my goal now is muscle building and changing my body fat percentage by both reducing fat and raising lean mass. One thing that helps to monitor now, is regular tape measuring. For example, my weight hasn’t changed much over the last three weeks. However, my clothes are loose. My muscles seem to be tightening. In my arms and legs I can start to see some new definition. Now I still weight regularly, but I find a tape measure a far more useful tool. Besides measuring various locations, I like to give myself regular tape tests. I use the military tape test because it is the easiest. I know it is not the most accurate, but it gives me a good picture of direction and change that the scale may not see. I found an app for my phone so I simply enter the measurements and it gives me my range.
Even though my scale hasn’t registered any big changes—just a very gradual movement—the tape shows a different story. According the tape I am now out of the obese range and into the acceptable range. This means I am not yet “fit” but would pass a military tape test. That is progress. If you are working and working but not seeing change where you expect then look somewhere else. Are the scales not moving? Well, are your clothes looser? Are your body dimensions changing? Have things disappeared? For example, one day it seemed I wasn’t making progress until it dawned on me that my “moobs” were gone. Yesterday, I realized my “love handles” were gone. One day I looked down and realized I could see the bones in my knees. The fat that usually surrounded them was just not there.
There are health targets to shoot for other than numbers on a scale.