The SCALE

Why are so many seeking weight loss terrified of the scale? Easy answer. No one likes bad news . It is almost certain that on some days, our standing on the scale will be showing weight gain and not weight loss. The reaction can be instant depression, a panic attack , feelings of failure , extreme upset, or any and all of these. No wonder weighings can trigger the search for comfort in food if it has been our remedy for all things challenging our comfort zone.

Choice HERE IS NOT an OPTION

In MTP we coach everyone to find their own solution of choice for most things. Daily weighing however is one of the few exceptions where MTP take a strict and rigid position.

DAILY WEIGHING IS AN ABSOLUTE NECESSITY !

We must be aware of how our own bodies are developing with respect to bodyweight. The only real way to do that is daily weighing. Self responsibility is required to be mastered.
Our weighing scale weight fluctuates up and down over the course of a day far more than our “True Weight”.

True Weight = Weighing Scale Weight – Fluids, Food and Food Waste

The amount of fluids , food and and waste matter in our system can vary several pounds over a 24 hour period depending on what we have been consuming, what we have been passing out and what we have been burning to support our body functions and during exercise and activity.

The most reliable time for weighing is normally first thing on a morning after we have relieved ourselves, preferably wearing the same clothes each weigh in. (After a shower with hair dried is the ideal.) This will give the minimum of fluctuation. After a couple of weeks we will see what is really happening. Reviewing weight fluctuations at the same time as looking at our food diary will soon show what if anything is challenging our weight loss. Once we know what that is, it is just a matter of making an adjustment.

Life Change

As we change our habits towards our new “changed lifestyle” we will see how each change has improved or degraded our weight loss. It is seeing the positive effects continuously step by step that provides the most motivation and encouragement. This is in contrast to the opposite view that supports fear of weigh scales by preaching numbers don’t matter. They do! It is true however that life change is all about habit modification, not numbers.

Additional Weighing

Taking some weighings before and after exercise sessions, meals, and other significant events during a day are useful to show us what the immediate effects of these activities are.
Comparing the effect of these activities with the daily loss rate we are trying to achieve, 0.1-1lb a week, will quickly show why daily morning weighing is so useful and important.

TeamWork

Having a weight loss buddy to share and discuss the results we are achieving is highly beneficial to help us overcome any shyness about what our weight is and what our level of achievement is. Accepting we are overweight but at the same time advertising we are doing something about it is all positive.

Experts View

The self-monitoring strategy of daily self-weighing improves weight loss and adoption of weight control behaviors. It allows for better self-regulation of body weight as small changes in body weight can be identified on a daily basis and changes in diet and exercise behaviors initiated as a result.

Homework

If you have not already adopted daily weighing you need to start now.

Reduce food intake until a steady weight loss is achieved.

If you find you are in a plateau and staying steady,reduce food intake by a little more and then hold your food quantity the same for a few days.You should find you will see a steady weight loss.

Review your results after 1 week with your coach.

It Is the Party Season?

So here we are here again. It’s the party season. It is a time to enjoy and that means eating more than we normally would. But how can we enjoy it if we are thinking of how much extra weight we are going to gain at every party? We need to keep our minds upbeat and festive and avoid thinking “this is not good”? Fun and a parties keep us young and help us live longer !

BALANCE.
Balance is the key as always. We have started to live our “changed life” .This, we should be finding, has not been that hard. To party with a smaller plate or a plate that is not piled high in one hand and not holding a full wine glass in the other makes it easier. This keeps food under moderate control especially when we are eating standing up.
Standing up instead of sitting to eat at a party works a treat. That is as long as we are not standing next to and in arms reach of the goodies, the favorite place for grazing.

Always hit a party with one thing in mind. We have arrived to have fun. It is the season to be merry. Being merry on occasion is just as important if not more so than keeping calories down when it comes to longevity.
Building some “partying room “ in advance by reduction in our food intake, or adding extra exercise prior is a good stategy. Nothing is worse than being miserable not enjoying ourselves when we are out.

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Change the look of your plate

An effective way to reduce our food calorific intake is to reduce fats in our diet.

Life style change starts with small steps. The standard American diet is one rich in red meat, dairy products, processed and artificially processed sweetened foods, fats and salt..

It is time to turn this around and make the change to a diet high in vegetables, fruit, lower fat content protein sources like fish and chicken, and to introduce more whole grains. We do not need to add extra oil or fat to our diet. Most diets have sufficient fat without having to add extra. Fat is contained in dairy, chicken, fish, nuts and vegetables like avocados.

Last week we encouraged the move from a full- size dinner plate to a smaller 9” salad plate size.  This helps put smaller portions on your plate and to reduce food intake.

The next step is to look at your plate and make small changes to what is on it.

Divide your plate into 4 quarters.  2 quarters or a half of it should be filled with vegetables.  Quick, convenient and simple – use frozen vegetables that just need reheating or chopped salad that you have already prepared in advance. Use fresh cut vegetable sticks like carrot, celery and peppers.   This leaves ½ the plate for protein and carbs combined.

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