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Photo by Deniz Altindas on Unsplash - Image by @upklyak on freepik

The progress and results of weight loss are not linear. Daily life often interferes and even if we follow expert advice to the letter, the number that indicates our weight quickly becomes a demotivator or a motivator, depending on what our scale says (that doesn’t always tell the truth)...

- Daily changes -

Our weight can fluctuate from 2 to 3 kilograms (up to five pounds) per day. This means that our weight can increase, decrease or stagnate. The scale does not take into account fluctuations due to the consumption of sodium, water, fibres or just our hormonal cycles.

In short, weighing ourselves every day will not give us a true picture of our progress. Let's opt instead for weekly weighing (to assess whether our choices are the right ones) and then monthly weighing (avoiding the period of menstruation).

- Plateau -

Our weight can stagnate for weeks, but it doesn't mean we’re not losing anything. Instead of getting on the scale regularly, let's take a measuring tape and something to write down. Let's measure our chest, waist and hips. We can also measure our thighs, arms and wrists.

Let's do this, once a month, this will allow the changes to manifest (via a sheet of our measurements or a graph). And why not, at the same frequency, photograph ourselves (from the same angles and the same lighting). We will be able to better judge our progress, according to the way our clothes hug our body and our sculpting posture.

- Muscle is heavier than fat -

The reason of this point is that gaining and/or stagnating weight doesn't mean we haven't made progress.

If we are building muscle, it is important to remember that muscle weighs more than fat. This is why our weight may not change, even might increase.

Unlike our bathroom scales, an analysis of our body composition (body fat, muscle mass and bone density) will help us determine if we have gained/lost weight, fat or muscle. It's a much more accurate way to track our progress.

Several methods can be used to assess our body composition, but beware, the different methods are not comparable to each other and we can observe a large variation in results depending on the method used :

HYDRO-DENSITOMETRY : Considered the reference method, based on Archimedes' principle to determine body density (Density = Mass / Volume). Body weight and volume are determined by complete immersion of the body in liquid. An equation then converts body density into % body fat.

PLETHYSMOGRAPHY : Reference method similar to the previous method, but using variations in air volume (and not liquid volume).

SKIN FOLDINGS : Based on the principle that the thickness of subcutaneous fatty tissue is representative of total body fat, and corresponds to 50%-60% of total body fat. Several methods exist with 3, 4, or 6 folds, using many equations. This method is not suitable for the obese population. However, variations can be observed while taking into account the number of folds measured and the type of equation used.

IMPEDANCEMETRY : it uses the variations in electrical conduction capacity depending on the nature of the tissues crossed. The fatty mass is poorly conductive compared to other tissues rich in water and electrolytes which facilitate conduction. Results vary depending on age, gender, ethnicity and hydration status. Usually offered in the form of a scale, this method should be excluded due to lack of reliability.

INFRARED : Based on the absorption and reflection of infrared light radiation depending on the biochemical composition of the tissues. The variations in radiation absorption make it possible to assess the thickness and nature of the tissues passed through.

ISOTOPIC OR BY IMAGING (SCANNER - MRI) : It is efficient, not easily used, due to the lack of availability and its too expensive cost.

X-RAY ABSORPTIOMETRY : Analysis of body composition by X-ray, to determine bone mineralization, and indirectly the percentage of fat mass.

Conclusions

We live in a world where the emphasis is on how we look, forgetting that feeling good is more important. We shouldn't trust this device which can hurt our self-esteem. Let's stop letting our personal values be subordinate to a number, because our worth is not measured on the scale of our bathroom.

Instead, let's focus on how we're feeling :

we breathe better ;

we sleep better ;

we have more energy ;

we (re)gain self-confidence ;

we have better physical and mental endurance ;

etc.

What do you think?