Monday, October 29, 2012

Count The Small Things

When I started this journey I was stepping on the scale at least 10 times a day..no joke. If I walked by it, I felt a compulsive need to step on it. And everytime the numbers were different. I learned as I worked through this that weight flucuates constantly, and is never the same. You weight can fluctuate 3-7 pounds depending on what you have eaten, water retention, salt intake, full bladder, you name it and it can affect your weight, I am sure of it. It is physically impossible to gain 3-5 pounds a day. You would have to eat a surplus of 10,000+ calories. The average adult female should only eat around 1500-2000 and the male 1600-2500(all dependent of weight).

After I stopped freaking out over the numbers jumping around all the time, I started to learn that measurements and NSV or non scale victories (for my MFP friends) are far more important. While your weight may not be changing you body percent may be. When I started in January I had a body fat percentage of 49%! Today my body fat percentage is 38%...I have lost over 10% body fat in as little as 10 months...but I have only lost 40 pounds. It doesn't seem like a lot but a good body fat percentage for a woman is 25-31%...and that ultimately means I only need to lose 7% more to be in the healthy range!

I would rather have a healthy body fat percent then be at a low weight anyday. And the slower you lose the fat, the healthier you are because you won't be losing lean body mass(the important stuff like muscles). My goal body fat percent is 28% so I only have 10% more to go until goal! Now that I am strength training my body fat will continue to go down and more quickly. Weight training is very important for maintaining lean body mass.

Another great thing to do is measurements! You should measure your neck, waist, hips, thighs once every 2 weeks to once a month. I have been at the same weight for almost 6 weeks now but I continue to lose inches, a NSV! This is another sign that you are losing fat. You might not see it, but seeing that measureing tape go in is solid proof that your hard work is paying off.

When I started these were my stats:
Neck- 17 inches
Waist- 39 inches
Hips- 47 inches

Here they are for last week:
Neck- 13.5 inches
Waist- 33 inches
Hips- 44 inches

That means I have lost 3.5 inches on my neck, 6 inches on my waist, and 3 inches on my hips! I have gone from a size 18W pants to a 10R, and a 2X shirt to a M ..amazing when I think of it in those terms. And I still have a ways to go!

I hope this helps you look at your weight loss journey as more than just a number on the scale..because it really is! I know if I can do it so can you!

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