Why We Weigh Every Day (And You Should Too)

What Weight Loss Really Looks Like

Weight is something that a lot of us are quite sensitive about, it’s personal to us and we might not quite fit into what society expects of us. Weighing ourselves is something that is done in halls full of people once per week where a little machine on the floor will give us a number that tells us whether we’ve had a good week, for some people it goes deeper than that and hints at their self worth.

I mean sure, if you wear similar clothes, if you’ve eaten a similar amount, if the scales are in the right place on the floor, if you’re wearing your lucky shirt…

It gets a bit crazy doesn’t it? Even if you control the many variables that might affect your weight to the best of your abilities, you still need to face the fact that four data points per month doesn’t give you a clear picture of your weight loss.

Here’s the massive problem with that, the information isn’t really that reliable!

The image at the top of this post is one client’s weight loss over three weeks, she’s someone I coach online via my fitplans service and I make her weigh every damn day! Take a look at the graph and you’ll see why.

If she’d taken her weight at any of the peaks over these three weeks, no matter how well she was doing by eating the right foods, recording her intake and exercising regularly, she would have seen that number and perhaps even quit because of it. If she’d taken her weight weekly she would have seen a modest loss after the first week and found after her second week she was even heavier than when she started! When we look at all 21 data points, we can see a trend showing a loss of just over a kilogram per week.

It is not the numbers but the trend that matters

See another graph above, different person but there are still significant fluctuations. I could show you dozens of these but there is one thing I can’t show you in any of my client’s progress..

A straight line.

So if you’re weighing weekly, get off the emotional rollercoaster, stop worshipping the scales and start using them as a tool. You’ll see a lot more ups and downs but you’ll have clarity on your progress.

That is why we weigh every day, and why you should too.

3 Unusual Yet Liberating Weight Loss Tips

There are lots of things we’re supposed to do to lose weight, you probably know most of them.

Well here are a few tips on things you don’t have to do!

Unusual Weight Loss Tip #1: You Don’t Always Have To Eat Less

Eating less is probably the most time-efficient way of losing weight, but it doesn’t suit every person or situation. Eating is fun, eating is social, and everyone loves a weight loss tip that doesn’t involve pushing the plate away!

To create a calorie deficit you can either decrease what you take in or increase what you’re burning. Exercise has a ton of benefits and eating is just plain fun. There’s nothing wrong with doing more cardio so you can enjoy the sort of diet you want. The plan that works is the one you stick to.

If you’d rather do 30-60 minutes of cardio daily and eat a healthy diet with a few meals out here and there rather than get super strict on your food, then do that.

Your life, your choice.

Just don’t go nuts, you won’t burn enough on the treadmill to support a diet of doughnuts and Ben and Jerry’s.

Unusual Weight Loss Tip #2: You Don’t Have To Lift Every Day

It’s become trendy lately to promote strength training as a panacea, I’m talking about personal trainers mostly to be fair, but it’s all over the place in magazines and online articles.

Strength is just one element of fitness, I love strength training, I do, but it’s just one tool in the toolbox.

Also, it just doesn’t burn that many calories.

Yep.

That afterburn effect you’re hearing about is what is known as excess post-exercise oxygen consumption, or EPOC for short. It’s effects are huge in marketing but small in reality.

It’ll help in the long run but it’s probably not going to get you ripped.

Ask a bodybuilder for weight loss tips.

They’ll tell you that they cut their calories back a bit and do cardio. Do that.

Strength training is for strength.

Unusual Weight Loss Tip #3: You Don’t Have To Snack

How about snacking? When did that become a thing?

You know, just a little something in case we die of starvation in between meals.

You may have heard that eating more frequently helps you lose weight. There was a surge of this kind of information about ten years ago. Unfortunately, it’s completely false. It’s not true. Yet it’s been eaten up by personal trainers, nutritionists, doctors, dieticians, basically all the people you’d think would know their shit.

Do you know what a more likely consequence of eating more frequently is? Eating more total calories.

The average person is really bad at estimating their calorie intake. So when given the chance to eat more often, they just eat more.

The bigger picture here is that behaviour makes a way bigger difference to our bodies than some small, in this case non-existent, increase in metabolic rate.

From my own personal experience and countless anecdotes from others, I’d also say that eating more frequently actually makes you more hungry. If six meals works for you then great, but don’t snack because you’re supposed to. It won’t help.

Besides, eating every three hours? I don’t check my email that frequently.

Until next time,

Theo

Is Hard Work Overrated? A Better Way To Achieve Your Fitness Goals

It’s January, you’re motivated and ready to go. You’re enthusiastic about how this year is going to be your year. It can be. Just don’t make this mistake.

This time of year I talk to a lot of people about their goals and what they want to achieve for themselves. Maybe you have some goals for this year too?

If you’re like most people I’ve spoken to this week then you have a rough idea of your destination, you know what you want but you’re not 100% sure how to get there yet.

When do you want it? As soon as possible right? You’re ready to achieve your goals and want to give 110% to get there. Good, you’re on the right track but you’re about to make a mistake. You’re about to sprint towards the horizon.

Hard Work IS Overrated

Here’s the thing, it really is a marathon and not a sprint. You don’t get to your goals with raw power, you get there with endurance and efficiency. Everything you do in life takes work, but does it have to be hard work? Do you really need to turn work into hard work? Nope. You choose to. And it costs you in the long run.

You don’t just have your body to think about, you’ve got your job, you’ve got your spouse and perhaps kids, you’ve got financial obligations, you may have hobbies. One piece of advice I’ve given over and over already this year is this, don’t make things difficult. The harder you make it for you to fit healthy habits into your life, the less likely you are to keep them up.

Sure, it can be seen as lazy to look for the easy way, but it’s stupid to look for the hard way. Why try to train six times per week and go on a ridiculously restrictive diet if you know full well that you won’t keep it up?

is hard work overrated for fitness goals?

Consistency is Key

Consistent work beats hard work every day of the week, every week of the month, every month of the year, and every year of your life. So why make it hard? Learn what you need to do to achieve your goals and do that. Nothing more.

You don’t need to train six times per week to have a great body, you don’t need to starve yourself to get in great shape, and let’s be honest, you don’t need to have your dream body by March.

I’ll sometimes share some fast transformations, or large strength increases that occur over a short space of time. This is ONLY to get your attention. Someone may drop quite a bit of body fat, but without the skills and habits needed to maintain it, they’ll just gain it back. Someone lifts 50kg more because they’ve got bad form and I teach them to do it right, it’s good, but they need a lot more practice to become proficient. The real change takes time and that change isn’t just superficial, over half of it happens between your ears.

The goal is (and if it isn’t it should be) to make big, positive changes to your body, and then maintain or improve upon them as time goes on. You can’t achieve any of your goals in a week, no matter how hard you work. I’d bet that you could achieve all (or at least most) of them in a year with an easy and often approach. So which is better?

“But It Is Hard!”

There is always a learning curve, you’ve got to learn how to exercise smart, shop healthy and cook well but that becomes easy very quickly.

The Point of Diminishing Returns

There is always a point of diminishing returns with anything, so if you aren’t planning to become an Olympic athlete, why are you training like one?

In anything, there is a usually a small difference between poor and average, a small difference between average and good, a slightly larger difference between good and very good, but a massive difference between very good and elite. If you want to be elite then you’ll have to work hard and consistently for years or decades but if you just want to look good and be healthy then honestly, it’s not that hard. You just have to be consistent and keep going until you get there.

If you want to achieve your goals right now, here’s the trick. Start a year ago.

Since you can’t do that, you best start now with the intent to go the distance at a sustainable pace.

Until next time,

Theo