Why does one number on a scale make or break you?
I am on a crusade to change the conversation about your health. There are many, better, ways to assess your current state of health and it is NOT in that one arbitrary number.
Clients ask me all the time, 'what should I weigh?' Truth be told, there is not one ideal healthy weight for each person, because a number of different factors play a role.
Let's understand about some NON-scale ways to assess your current wellness state:
BMI: This is a different measurement tool and it assess your Body Mass Index. The measurement is a correlation between your height and your weight.
You can calculate your BMI here. Now, when I enter my height and current weight my BMI comes back in the normal range. Cool, that works for me. What I found fascinating is the 'ideal weight' for me ranged 30 lbs. I am not exaggerating. I could have weighed 15 lbs less than I do or 15 lbs more and it still would have been ideal for my height.
Now that you have this number, what do you do with it? See the chart below and see where your new stat lands.
Focusing on maintaining a healthy weight may lower the risk of developing certain health conditions, including cardiovascular disease and type 2 diabetes.
2. Look at your skin. Is it clear, even toned, flushed, glowing? Those are all good signs that it is healthier. If you exercise and eat right, you will notice improvements in your skin condition. If you are constantly breaking out, something you are eating is not working for you. Time to assess and make a change.
3. Sit and Rise Test: I love this test! Get down and up from a seated, cross-legged position with minimal support. Every time you stumble or your hand, knee, arm or elbow, touches the ground on the way up and the way down, you lose a point. 10 is top! 8 is ideal.
So those three tests/assessments can check in with your current state of fitness. One is objective (BMI) and the other two might be more subjective (Skin and Sit and Rise).
WHY do we allow a number to affect our mindset? I have had clients whose entire day can be MADE or BROKEN based on the number on the scale.
Daily weight fluctuation is real and your weight might fluctuate between 5-6 lbs every single day. That's enough to drive a crazy person insane. In the perfect world, weight should be measured as a balance of calories in versus calories out. We all know that it is not that simple, so let's look at some things that affect that number on a daily basis:
Hydration or dehydration: If you eat a lot of foods that are high in sodium or processed carbs, your body takes on the opportunity retain water causing belly bloat. Your weight will spike until that bloating subsides. To help, drink peppermint tea and a few extra glasses of water. Add some foods that are heavier in potassium and/or magnesium to help clear the bloat from your belly.
Quality of food: Healthier foods process through your body more quickly than processed foods. Eating a balanced diet can decrease the amount of fluctuation. Processed foods or foods high in sodium take longer to process through your body and so sit and add weight for longer.
Menstrual Cycle: Your menstrual cycle can cause your body to retain more water during certain times of the month, resulting in a slight weight gain. You may notice that your base weight is a bit higher than normal on the first day of your period. Your daily weight should go back to average within a few days of your cycle beginning.
Alcohol: Just like processed food, alcohol takes longer to process through the body. It also slows the digestion of other food, so drinking alcohol, while eating a sodium filled meal will be a perfect storm of extra weight just waiting for your body.
Those are just (4) examples of reasons your weight might fluctuate 5-6 lbs PER DAY.
What I want you to take away from this article is the opportunity to assess your body from a different, more open minded perspective, about how you FEEL!
Questions to ask:
- How did I sleep?
- How do my clothes fit?
- How physically active am I being?
- How many servings of fruits and vegetables am I eating?
- How does my skin look?
- How are my workouts feeling?
- How is my energy level @ 2:00 PM? 4:00 PM? 8:00 PM?
- How do I feel when I wake up? Energized or exhausted.
So say "F it" to the scale and "Hell Yes," to listening to your body and treating it well through a balance of physical fitness and well balanced nutrition.
IF you need help with EITHER of these things, you know I am here for you! Reach out!